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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. Victoria Napoilitano is Editor-in-Chief of Chic Fitness Magazine. She currently oversees 18 in-house publications including the products ands services featured in all her company’s publication. All magazines are available in print and digital.
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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.
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 physi4. Be systematic on working on your cally and mentally. muscles. Your muscles should be working harder over time. Repeating the 7. Be Motivated! The best way to keep same sets of exercises and same weight the energy levels of trainees is to allow a without getting your muscles to work healthy competition and allow them to harder will not give satisfactory results. have a sense of control. Having control You can record your daily results and is having the sense ownership where make the progression based on your everybody gets a part in implementing previous data. A daily log will also moti- a program. To do this you also need to vate you since you are able to track how be consistent in demonstrating your far you have gone. It builds confidence skills. since there is a written proof something Not all programs work for all types of that was successfully accomplished. people. There is no workout that is best 5. Perform a set of exercises in 10 rep- for everyone. But you learn from expeetitions. Every number that was ac- rienced people. Learn to acknowledge complished is called a repetition. Try blocks and demonstrate self-discipline, to make every repetition with less mo- keep yourself motivated and work mentum as much as possible. The lesser harder everyday and add variety. Doing the momentum, the harder your mus- these things, you will discover that a lot cles work. And the harder they work, of programs will work for you. the bigger they become. To check if
THE POSITIVE SIDE OF STRESS ROBERTA SAUM
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tress, like fear and rage, are always taken in a negative light by most people. However, after being analyzed rationally, stress can be used as a way to help someone prioritize tasks and keep someone from slacking off. Like fear and rage, moderate levels of stress can actually be used to direct someone positively. Life, by general consensus, is a complicated affair that can be tackled in as many ways as there are people. It is possible to cruise by it without worrying too much, blatantly ignoring aspects and factors that can cause abrupt changes in one’s life. On the other extreme, it is also possible to experience such levels of stress and anxiety that one is unable to find security only in certain areas of personal comfort. For others, life gets to them and they simply lose touch with reality itself, their mental imploding. Yet, all of the approaches that people have come up with to cope with life tend to be rooted firmly in stress.
used as a personal signal. It can act as a reminder that something needs to be done and certain situations need immediate attention, which can help someone in assessing his immediate and long-term priorities. So long as the cause of the problem is approached properly and the person doesn’t let the problem blow itself out of proper context, then a bit of pressure is not necessarily a negative thing.
However, allowing the pressures of life to get to you is just as bad as simply ignoring them altogether. The human mind, while clearly a fine example of finely-tuned machinery, has limitations. Having too many things to do and not having enough time to do them can sometimes be seen as an example of poor time management, but for some people, having “too little time” means exactly that. Taking in too many tasks and attempting to multi-task beyond one’s mental ability to coordinate can lead to rapid burn-out for some people, and irreparable insanity in others. It is people and situations like these that give stress The fact is, stress is a prevalent and natural com- the “entirely negative” reputation that it has, with ponent of life. Even during simpler, more idyllic people taking the whole thing entirely out of times, there was always a certain level of pressure proportion. that people had to deal with. The triggers that cause states of extreme duress differ from person In the end, stress is very similar to fear. Both are to person, mainly because people have different taken by modern society and culture in highly levels of tolerance for it. Some may find a certain negative light, but both are components of the level of pressure to be absolutely intolerable, human psyche that are as integral to being huwhile others would be able to get through it rel- man as love and happiness. Both can effectively atively unscathed. Perspective and perception, in cripple someone and prevent them from living, this particular case, appears to be the key factor but only if the person allows that to happen. Both in determining how much stress a person can of the above need not be feared, so long as the handle. However, regardless of how one views person is capable of recognizing that moderate the pressures that modern life piles up on a per- amounts can be used in a positive manner. Stress and fear, in and of themselves, are not positive, son, it still has to be dealt with somehow. but like anger, can be used to point someone in Complete avoidance of it is not the answer. the right direction. Abandoning duty and ignoring things that cause stress would inevitably be a bad move. Stress, in www.robertasaum.com smaller and more controlled amounts, can be
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Summer Fitness for Busy Women: 4 Quick Exercises To Stay Firm During Bikini Season It’s summertime, and the living is easy – except when you have to think about putting on an itsy-bitsy-teeny-weeny yellow polka dot bikini! But don’t worry, there’s still time to get in shape to strut your stuff on the beach or the boardwalk! These tried-and-tested exercises can give you quick results with just 10 minute focused workouts every other day. (If you’re on a serious mission and feeling really motivated, feel free to go for it every day!) And don’t forget to mix up these moves with
some cardio work, even if it’s a game of soccer with the kids or a brisk walk to the park. Take advantage of the extra quality time you’re spending with the kids, family or friends this summer - whether at home or on vacation - and put the fun things you do to work to stay active. Every calorie counts! And after a few weeks with these exercises, you can look your best in the season’s latest teeny-weeny bikini fashions! Have fun in the sun – but don’t forget the sunscreen!!
Dolphin Kicks:
For this exercise you want to balance your weight on your forearms with your elbows directly underneath your shoulders. Make sure to pull your shoulder blades down towards the hips (away from your ears) – this will keep the stress off your shoulders. Extend your hips and spine, pull in your abs (this supports your torso) and bend your right knee slightly off the floor for more support. First Inhale, and then as you exhale extend your left leg straight out to hip height, contracting the glutes and hamstrings. Your hips should be facing forward at all times. With a slight bend, return the left leg to meet the opposite supporting leg.
Reps:
Repeat up to 20 repetitions, keeping the torso still, then switch to the other side.
Muscle Focus:
Glutes, hamstrings, abs, and lats.
Dead Bug
Lay down on your back with knees bent at a 45-degree angle. Head, neck and shoulders should be off the floor and hands resting on your knees. On an exhale, draw in your abs and simultaneously extend your left leg out and your right hand over your head. Repeat this move, alternating your arms and legs. Keep your eyes focused on your belly button at all times, and if you start to feel tension in your neck, lower your head down to the floor. (This will get easier as you build more strength in the abs.)
Reps:
Build up to 20 repetitions completed twice with a 30-second to 1-minute break. Make sure not to sacrifice form.
Muscle Focus: Abs
Side Plank Leg Lifts
Lay down on your side, balancing on your right hip and resting on your right forearm. Your right elbow Lay down on your back, placing your arms down by should be directly underneath your shoulder and your side. Lift your hips off the floor in a bridge po- your knees bent and stacked on top of each other. sition. Your right knee should be bent with the heel While exhaling, contract your abs, and lift your hips in line with your sit bone, and your left leg should off the floor. At the same time, extend your left arm be extended straight up. As you inhale, lower your and leg out to the side of your body, making sure to left leg to the floor. Be sure to keep your hips still keep the knee and toe facing forward. and maintain the bridge position. Exhale and bring the leg back up to the start position Reps: Try for 10-15 reps, then turn over onto your other Reps: side and repeat. Repeat up to 20 reps, then lower your left leg to the floor in the same bent position as the right. Lower Muscle Focus: your butt to the floor, rest, and change over to the Glutes, abs other leg.
Super Butt Kicks
Muscle Focus:
Glutes, hamstrings, abs
You work hard for your body, don’t stop at your skin. Available for Combination Dry & Oily Skin
4 EASY HEALTH AND FITNESS TIPS In short we all need to be healthy and fit. We each have our own reasons from looking good naked to being around for the kids, maybe the doctor ordered us too. Obesity is the leading overarching cause of death in the U.S. and I dare say most of the Westernized world. All too often we fail to think about what we are doing to ourselves and our families. So do it for them as well as yourself. If you need help find a workout partner or get a fitness trainer. If you look online they aren’t all that expensive and can helpo motivate and guide you to you health and fitness goals. The US has seen an enormous increase in the mumber of people considered obese by the medical community. In fact many call it an obesity epidemic. To combat this we find all sorts of pharamceutical companies selling the “quick fix” pills, powders, and lotions that do nothing to actually help people take the fat off and keep it off. Of course the same could be said of the diet industry as well. There are so many different diets going around now you could pick one a month and in a years time still have more to choose from. What is truely needed are some sensible proven weight loss tips that people can implement no matter what their present
physical condition is. That said let’s dive right in. #1 Drink more water. All too often Americans are borderline dehydrated and so their bodies are working on the water starvation reflex and not flushing the toxins and junk out. #2 Eat more often. I bet you thought I was going to say eat less. While it is true that to lose weight you need to eat less calories than you expend...you need to eat more often to get the metabolic furnace stoked up and burning right. Get it out of starvation mode. So start the day off with breakfast. Even an instant breakfast drink and a piece of fruit as we head out the door in the morning. #3 Move more. Depending on your physical condition you need to be moving more. Use the stairs rather than the elevator, park farther out from the office or the store, go for a walk around the block, go dancing, play with your kids. Make it fun. Running is not the only way to burn more calories. #4 Finally, determine your “Why”. Decide why you want to discard fat. Make your reason big enough to motivate you through the slumps that invariably happen
4 STEPS TO BETTER HEALTH It’s possible to learn HOW to better your health in only 4 steps and this article will show you how. Each step is a bite-sized nugget of healthy living information you can actually use. Let’s get started...
Step 1: Nutritional Supplements In my opinion, they are very necessary and very beneficial- especially when combined with healthy eating habits. It’s very difficult to get all the nutrients your body needs through food alone, but combining proper nutrition with nutritional supplements is very powerful. That being said, the one supplement everyone should be taking is a good multi vitamin/ mineral. Look at it as added insurance- eating well is crucial, but now that you’re also taking a multi, you can rest assured you’re getting the nutrients your body needs.
Step 2: Nutrition Good nutrition is SO important. You are what you eat...remember that. Make a conscious effort to gradually improve your eating habits, eating more of the good foods (nuts, berries, peanut butter, olive oil, greens, chicken, whole grains, etc.) and less of the bad foods (fried food, saturated fat, fructose corn syrup, hydrogenated oils, etc.). Reading the label of what you’re eating will tell you a lot. You may think you lack the needed will power, but you’ll be amazed at what happens when you start to gradually improve your eating habits.
Step 3: Exercise
Exercise is the missing piece of the puzzle when it comes to better health. There are so many benefits of exercising, including stronger bones and improved libido- it’s a no brainer to start doing it. Your goal should be to exercise 3-5 times a week with a combination of cardio exercises and strength training (but no more than 1 hour per workout session). It’s been measured that if you add 3 pounds of muscle to your body, this added muscle will burn as many calories as if you ran 1 mile. Muscle burns calories!
Step 4: Stress Management and Sleep Stress management and getting good sleep each night round out your path to better health. Until you find a way to manage your stress, it will continue to do damage to your body. Two tips you might want to implement include prioritizing your day each morning and practicing deep breathing exercises (yes, you probably already knew this, but have you tried it?). Getting enough sleep each night is equally important when you consider your body uses this time to repair itself. You should aim for 7-9 hours each night. Two tips you might want to implement include exercising and avoiding late night eating. Now that you have the basics, expand on this information. Step 1 research more about Nutritional Supplements, Step 2 research more about Nutrition and so on. I guarantee after the 4 steps you’ll feel more confident about reaching your health & fitness goals.
MEET SINGLE MEN AND WOMEN WHILE DOING WHAT YOU LOVE It’s far easier to meet new people through sharing an experience you both love. You will learn more about the people you meet and you will have fun doing it. Meet Market Adventures can show you how.
It’s far easier to meet new people through sharing an experience you both love. You will learn more about the people you meet and you will have fun doing it. Meet Market Adventures can show you how.
lessons, to yoga and charity work, there are a number of learning programs designed specifically for singles. A shared experience is a great way to meet and learn about new people.
The internet continues to change our lives. New web technologies are constantly changing the way we work, play and communicate.
Social Animals
The evolution of the internet allows a dating service to do so much more than just matching you up with someone with compatible characteristics. Now , you can meet single men and women in a lifestyle environment that reflects part of your personality and the personalities of the people you will meet. In other words, why not meet people while you are doing something you both love – and internet sites like www.meetmarketadventures.com can help.
Knowledge Seekers Are you always looking to expand your horizons? If you like learning, why not learn with other like-minded singles? From night classes in cooking or language
Let’s face it, we all want to have some fun – and meet fun-loving people while we are at it. We’re not talking about a ‘singles dance’, but exciting events, like pub crawls, poker nights and after work minglers, where you can meet and have fun with other singles looking to meet and have fun.
Adventure Lovers If you are an adrenaline junkie, you are always ready for the next buzz. Make it a bigger buzz by joining other adventure loving singles for exciting new experiences like parachuting, rafting or flying.
Travellers If you are not visiting somewhere new, you are probably planning to do so. Imagine combining your love of travel with meeting other singles. From fun-packed weekend getaways to full blown cruises, there are travel packages to let you visit new places and meet new people.
5 SUGGESTIONS FOR A HEALTHY SNACK Snacks are an important part of a healthy lifestyle. Healthy snacks can help provide extra nutrients and also count towards our five a day target of fruit and vegetables. Healthy natural snacks should be eaten between meals and will help towards your health and nutrition. Nutritionists recommend that healthy snacks should contain vegetables, fruit, nuts or cereal grains. They will also cost you less than buying junk food that has little nutritional value and is bad for your health. Combining healthy snacks with a good diet and exercise leads to an improved wellbeing. The five ideas below, for healthy snacks, are suitable for everyone from school children to those at work. Avocado and cheese sandwich made with wholemeal bread. Avocados are a good source of vitamin E and C as well as being high in fibre and potassium. They also contain folic acid, an important vitamin for pregnant women. Cheese contains important levels of calcium and wholemeal bread is high in fibre.
Dried banana chips. Dried banana chips are often fried in coconut oil and coated in honey. Bananas contain high levels of vitamin A and C. They are also rich in potassium. You can often find banana chips included in muesli. Great for a carbohydrate boost. Crackers and cheese. A very popular snack after dinner. Cheese is high in calcium. Crackers also come in wholemeal varieties and these are a good source of extra fibre. Fruit salad. You can combine any of your favourite fruits in this snack such as kiwi fruit, apples, pear, and nectarines. This snack will help you towards your five a day of fruit and vegetables. Hummus in pita bread. Hummus is made from dried chickpeas, garlic and sometimes tahini. Hummus contains fibre and iron; tahini is made from sesame seeds and is high in calcium.
B
efore you start running for your running training, it is necessary to first ask yourself why you’re running in the first place. People run for so many varied reasons. While others run simply to lose excess weight, there are also some who run to be pro-active against cardio problems and some out of passion to do long distance marathons.
such as the 3K, 5K or 10K marathons. The reasons for joining may vary and whatever may be a runner’s goal in running training, it is best to always be guided by some principles of running training.
And the ultimate principle for running is that of mastering the art of listening what your body dictates. As runner coaches always say, a runner’s mastery of putting one foot in front of the other foot is what makes a runner The Secret To Running Training Smart achieve his goals. But this can only be achieved with the practice of the virThere is no runner who never wishes tue of patience matched with masterto compete in marathon events or fun ing the distance to run. runs
TRAINING
BASIC THINGS TO KNOW BEFORE YOU DO YOUR RUNNING TRAINING
Training is a very indispensable part of running; thus, it is very important to find a good program that will match The mere luck of patience is what will kill the career of well with your personality. Running for a 10K is just like any runner. Most people who reach the verge of giving running training every other day for 15-20 minutes, and up until finally giving up running is simply because they that would already be a good start. were attempting to run too fast. They fail to recognize the importance of slowing down in order for the body If you have not found a good running training program yet, then just check the Internet for some sites, because to recover and adjust to his needs. it abounds with effective running plans for the 3K, 5K, That is why it is crucial for a runner to get a feel of how 10K and other marathon events you may wish to join. he will start off with his running in order to effectively But, you must also realize that having a plan is the same as saying you are going to stick with it. Otherwise, if you increase the distances of his runs. do not make it a part of your weekly routine, it will not And as a runner, you must always bear in mind that you form into a habit, and naturally, you will have a hard need to increase the distance you run gradually to up- time changing levels from 3K to 5K or to 20K. grade your level of running from 3K distances to eventually 5, 10, 20 K distances. Or better yet, you may start Find A Good Pair Of Running Shoes running using gym equipment first, such as treadmill. There, you will see al the details of your run, so you will And lastly, it is very important to find yourself a good have an idea of how long and how far you have been pair of running shoes if you want to be competitive in running. That way, you will have a more solid idea of your running training without hurting your feet. Findyour capacity to run and at what distance in your future ing a no-sweat-wicking shirt will prove to be a good idea, too, especially on hot running days. Remember, runs. arming yourself with the most comfortable running gear is the key to winning a race! Create A Running Training Plan The Importance Of Patience And Distance
BENEFITS OF BOXING TRAINING FOR FITNESS
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ou may improve your health and have a physically fit body by getting into boxing training fitness programs. This is the best way for you to have a stronger body and gain confidence. Boxing workouts can help you to be at your best fighting form as well. Many people see positive results from boxing trainings. You may build stronger and more defined arms and legs. These programs and classes also help you to gain a sense of inner strength and emotional balance.
You may improve your health and have a physically fit body by getting into boxing training fitness programs. This is the best way for you to have a stronger body and gain confidence. Boxing workouts can help you to be at your best fighting form as well.
and is the recommended range if you are exercising or into training.
Boxing training classes got across to the mainstream of physical fitness training a few years back. They have seen the benefits on the cardiovascular and toning of the muscles by these boxing training workouts. Tae bo work out videos also popularized these boxing and kickboxing exercises.
These movements require you to develop balance and coordination that enables your body to be stable and maintain a good form.
You may also enjoy more benefits aside from the physical aspects of boxing trainings. Cardio kick boxing workouts allow you to burn out 350 to 500 calories in just an hour. It also helps maintaining the heart rate at 75 percent to 85 percent regular beat. This has been proven to be good
Positive results await you with boxing training. You will enjoy a physically fit body and will keep you in better shape. You have the option working out and exercising at your preferred level and skill. Enjoy the fun of these boxing training programs.
Moreover, these boxing training classes improve your speed, resistance, and strength. Flexibility and the reflexes of the muscles are also enhanced. Repetitive motion on arms by sparring Many people see positive results from boxing and jogging while you punch helps your arms trainings. You may build stronger and more de- and legs gain strength and power. fined arms and legs. These programs and classes also help you to gain a sense of inner strength These workouts also enable your joint movements to build very efficient fitness results. and emotional balance.
These physical benefits you gain from boxing and kickboxing are just few of the many benefits that they can provide. You will be able to learn more about defense mechanism skills, which you Cardio boxing training classes and the innovative may use in case of unwanted instances. You will variations of the sparring jabs, power punches, also feel the satisfaction when you punch or kick. defense, and fitness has all blends of aerobics ex- Relaxation and self-motivation is also developed. ercises. You will learn the proper execution of the punch and kick combinations for a more inten- You will feel a sigh of relief and feel that you are sive workout that can help you become stronger released from stressed. It also helps you to get rid of that anger that is inside of you. Once these and more confident. things are releases, you may feel lightness into The combinations you perform on the blocks, your body and peace of mind as well. jabs, and kicks are executed to an imagined opponent. You may see classes where participants Many aerobic and fitness experts recommend throw punches and kicks on the air. You will also boxing training lessons for beginners. It allows find training camps that have quality equipment you to workout on your desired pace and body such as punching bags and you may also have condition. Boxing classes let you to push yourself the option of getting a partner that has padded to the limit as long as you are safe and well conditioned. hands.
POSITIVE ENERGY LEARN THE SECRETS OF CULTIVATING POSITIVE ENERGY.
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. This is when people bond in a mass for the common good. The energy can be used to help humanity and our little planet for
the best.
First, you have to realize that you have infinite potential, and it comes from within. You also have unlimited potential from the outside, when you engage in prayer, and meditation, on a daily basis. Prayer and meditation will positively charge you, and you will contribute to the benefit of others as a result of it.
You can project this energy outward by acts of kindness every moment of your life. This is not to say, you In turn, all of this helping of others will result in findallow yourself to be abused. You can be kind to ev- ing people around you who are more than willing to eryone who comes into your life, without becoming give you a helping hand. a “doormat.” The following ideas will cultivate positive energy You have influence over a limited number of people around you. who you see in a day. Why not make every contact a *Make it a point to wake up in the morning with exharmonious and positive experience? citement and say hello to everyone you come into contact with. This goes for the security guard, janiSome examples would be: *Stop making foul gestures, becoming angry, and tor, maid, garage attendant, cashier at the store, and swearing when another driver on the road has irri- anyone you may overlook in the course of your day. tated you. *Don’t take advantage of respect with anyone. *Treat everyone as special – no matter what their economic status. In regard to your next question: What is the mystery behind attracting positive energy? *To be honest, there isn’t one, but I will give you the formula.
Stop criticizing your family members, co-workers, Why should you become an eternal optimist? Every one of us has a choice. When you fall down, you friends, and associates. must pick yourself up. You can’t blame life’s hurdles or obstacles – you have to find solutions to get over, Be diplomatic first, before giving any advice. around, under, or through them. Let your family know that you love them everyday. Be sincere and treat everyone as important. Focus on your past achievements and learn to be hapTake time to give to people. This doesn’t have to be ex- py with yourself. Everyone has failed, at some point, but pensive. You could give a sincere compliment, a card, a we must constructively learn from our past experience. Your individual approach, to life’s daily obstacles, is the letter, or flowers. gateway to success or failure. Therefore, success is a Become a trustworthy partner with family, friends, matter of choice. co-workers and associates. Building Positive Energy Set goals - whether they are tangible or not. It is a healthy practice to have goals at any age. The final results will be that your positive energy will attract positively charged personalities and successful people will seek you out. If this is a major change for you, it will not happen overnight.
In relation to what most of us see as possible - success is unlimited. When primal man first discovered fire, could he imagine the concept of a forge? When modern man discovered the forge, could he imagine sky scrappers? To build positive energy for pursuit of common goals and success, you need a support group. Find and seek out like-minded people.
Let me share a related Zulu saying: “Patience is an egg that hatches great birds.”
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DID YOU KNOW? 1. Be Fit: Yogurt contains calcium, which can help with weight management. 2. Be Vital: Yogurt is a good source of protein for muscle maintenance.
SIX STEPS TO A POSITIVE BODY IMAGE A positive body image is one that we should all strive for. This is when you know yourself and who you are. You have a very true perception of your size, shape, and weight.
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positive body image is one that we should all strive for. This is when you know yourself and who you are. You have a very true perception of your size, shape, and weight. You see yourself as you are in the present. You accept yourself, even though you may be overweight. You believe in yourself and love yourself while still striving for something better. When you have a positive body image, no time is spent obsessing about food, weight, calories, exercise, etc. You are proud of who you are and feel comfortable in your own body.
3. Write down what you like about yourself now. Take out a piece of paper and write down everything that you like about yourself: your legs, your eyebrows, your smile, your hair, etc. The key here is to focus on the likes of yourself instead of the many dislikes. Start appreciating what you do like about yourself. This will make you feel better overall. 4. Notice how you carry yourself when you walk.
Do you walk with your head down looking at the ground? Do you slump your shoulders? Perk Many people that suffer from binge eating disor- up! Start walking and making eye contact with der do not have positive body images. Instead, people. Hold your head up high. Walk with your they have very distorted images of how they see shoulders held back. themselves. Here are six ways to create a positive 5. Start exercising. body image for yourself. If you haven’t exercised in a while, start off slow. Go for a walk outside on a nice day. If you are used to exercising, keep it up and change up your routine so that you don’t get bored. When you exercise you begin to feel good about yourself, For example, let’s say that you have a high regard even if it is for 15 minutes. Start off slow and work for Oprah. Your list might include her generosity your way up. towards people, her willingness to support what she believes in, and her strong character that 6. Hang out with positive people. went for success no matter what background she came from. You do not admire Oprah because of Take a look at the people closest to you. Are they her looks; you admire her for the difference that positive or negative people? Chances are if they she has made in the world. For her contribution are negative this attitude will reflect on you and to society. How she has touched and changed so your attitude. Try to limit your time with any negativity as this will only make you feel bad about many lives. yourself. You will focus on the things that you do 2. Remember a time in your life when you felt not like about yourself. great about yourself. 1. Create a list of people that you admire. Write down why you admire each person. As you are writing the characteristics you like, take notice of what you are writing down.
Travel back in your life to a time when you were happy with your body. Maybe this was high school or college. Whatever the time, just close your eyes and remember how you felt. Let these good feelings radiate within you.
Start feeling good about yourself and learn to accept yourself. Little by little you will notice changes that have occurred. Learn to be on your side instead of always being against yourself. Put your shoulders back and quit thinking about
10 WAYS TO GET THE MOST OUT OF YOUR HEALTH CLUB MEMBERSHIP Buying and maintaining a health club membership can be pretty complicated, but if you follow these 10 tips, you’ll save money and be on your way to greater fitness.
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You’ve decided you want (or need) to get work out more and get fit. You’re thinking about joining a health club, but you’ve heard too many stories about people who sign up, go one or two times, and never go back. You’re not really sure which type of club to join: a low-cost chain, a more expensive, exclusive fitness center, or a club that caters to only women or men.
ally installment loans with high interest payments. If you don’t think that you’re going to keep up your workouts, don’t even think about signing one of these contracts. Gather all of the written information about each type of membership, then go home and review it at your leisure. Don’t feel pressured to sign up for any membership at the club.
5. When you’re speaking with the salesperson, ask all of the questions you want. Don’t feel rushed or pressured. Never forget that any contract you sign supersedes any promises a salesperson gives you. Even if the salesperson writes it into the contract, 1. Make a list of your specific fitness needs it probably isn’t legally enforceable. The conand wants. Will you be comfortable work- tract is king. Read it carefully before signing. ing out in a large club with both men and women? Will you need access to more than 6. Compare the costs of each membership one club? Are you looking for one-on-one type, and remember that you should make personal training services? How often do the ultimate decision based on your own you think you’ll work out each month? Do needs, not on short-term discounts that you think you’ll be able to keep up your may sound like you’re saving money, but will fitness regimen? How much can you af- end up costing you more money in the end. ford to pay for a membership each month? 7. Make sure you fully understand the can2. Once you’ve identified your requirements, cellation requirements of each membership visit health clubs that meet your needs. Get type. Many long-term health club contracts a free pass for each club (at least a one- are almost impossible to cancel. A monthweek’s pass) and workout at each club as to-month contract may be a better solution. often as possible during the free periods. 8. Don’t sign up for automatic payments via 3. Don’t sign up for a membership at any credit card. If you no longer want a memof the health clubs while you’re using free bership, and you’re able to cancel, you may passes. You’ll be under a lot of pressure from find it difficult to get payments stopped. salespeople and managers, and they will tell you that you need to sign up today in 9. Keep track of all your payments in case order to get discount pricing. Don’t. Health there are any disputes with your health club. clubs offer discount pricing all the time. 10. If you do cancel you member4. When you’ve decided a health club, go ship, make sure you get the cancellaback and speak with a salesperson about tion in writing from your health club. membership choices. Don’t feel pressured to sign a long-term contract at any health club. By following these 10 tips, you will certainly Remember that long-term contracts are re- set yourself up for fitness success. Buying and maintaining a health club membership can be pretty complicated, but if you follow these 10 tips, you’ll save money and be on your way to greater fitness.
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Best Way Men Cope With Being Dumped
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n some ways a break up for a guy can be tougher than for a girl. Why, is it because they feel things more deeply? No, it’s because they think they have to act macho and not show that they are in pain which makes it so much tougher to move on. Men will often do just about everything wrong when they are trying to figure out best way men coping with being dumped.
have been resolved and odds are the two of you will only end up apart again anyway. Do:
1. Let her know you still care but then give her some time and space. You don’t want her to think you’re just sitting around waiting for her call. No one wants to be tied to a needy person. While it’s ok to call every once in a while, don’t talk to her Here are some things you should and should not too much. do if you have been dumped by your woman: 2. Go out with your friends and have some fun. While you’re re-entering your single life it’s imDon’t: portant to get back to doing the things you used 1. Call, text, or ‘drop by’ all the time. If you do this to like doing before you and your ex got together. too often it will move past the flattering stage, as- Spend time with good friends and family. suming she was ever flattered in the first place, and move into the creepy stalker stage. If you 3. Work on you. Everyone has areas they need feel you have to talk to her only do it once in a to improve on and after a breakup is a good time to do it. There is a chance that you learned while. something about yourself either during your re2. When you see her in public don’t run up to her lationship or during your breakup that you don’t and start telling her why she made a mistake and like. Now would be a good time for some self imthat you want her back. For one thing she will provement. likely not be interested and you’ll likely get mad and make a scene, and for another this could turn 4. Give yourself some time to grieve over your lost relationship. Take your time before you decide to into the stalker thing in rule # 1. start dating again. It’s very tempting to try and 3. Go out and hook up with every other woman relieve some of the pain you’re feeling by going you can find. While it may make you feel a little out and finding someone else but if you rush it better for a short time, it isn’t fair to the other you won’t have a real connection, it will just be a women and if your ex hears about it she’s likely to rebound. be convinced that she did the right thing dumpBreaking up sucks. No one likes to have to go ing you. through the pain. These tips on 4. Don’t try to make your ex jealous. This is childish and won’t make a great impression. Sure, your best way men coping with being dumped won’t ex might get jealous but even if that was enough take away your pain but it might provide you for her to come back to you, none of the prob- with a game plan on the quickest way to move on lems that caused the breakup in the first place so you can get over your ex and be happy again.
SUPERFOODS FOR HEALTHY HAIR
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e’ve all learned through the years that a well-balanced diet is healthy for our body and critical for optimal health and performance. Our hair is no different A mixture of protein, complex carbohydrates, vitamins, minerals and iron are all required for healthy, strong hair.
Good hair nutrition begins with getting enough protein, which is the building block of your hair. Then you need complex carbohydrates to help assemble the proteins for hair growth. Other important vitamins and minerals include B complex, which is associated with energy production and building good hair and skin issues, folic acid, B12, and zinc. Hair follicles can have low energy levels just like we do. Therefore, it’s very important that you eat a high protein mean at the start of each day. Consider the following food choices for breakfast and the other daily meals in order to give you hair the healthiest opportunity to grow and thrive. If you don’t have high cholesterol, try eating red meat twice per week. It has the protein your hair needs, but also is full of B vitamins, iron and zinc, which are all important for healthy hair. Bacon is another great choice as it’s also full of B vitamins, zinc and protein, but since it’s also high calorie, it’s not the best choice if you’re also trying to lose weight. Eggs and egg whites are another great protein option, especially for vegetarians or those who cannot eat red meat or bacon due to dietary restrictions. Salmon is another great protein choice, and works great for breakfast, lunch or dinner. You’ll find it’s also full of B vitamins, including B12, and other vitamins and minerals. Just be sure to keep in mind that you should also have complex carbohydrates, which feed you energy over a longer period of time than refined carbohydrates, with your protein source at meals. Brown short-grain rice is an ideal form. It’s also a good source of B vitamins and some fiber. Whole grain choices complement your protein consumption by helping organize the proteins for the hair to utilize for optimal growth and health.
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Vegetarian Diet for Optimal Personal and Environmental Health t’s been well documented through the years that vegetarians are healthier than people who eat meat. Vegetarians are less likely to be obese, or to have high blood pressure, diabetes, rheumatoid arthritis, or colon cancer. They are also less likely to die from heart disease. Vegetarians have lower blood pressure even when they eat the same amount of salt as meat eaters and exercise less. Many studies show that vegetarians have less instances of colon cancer, due in large part to the differences in the bacterial flora that is present in the colon.
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There are many factors in the vegetarian diet that contribute to better health. Vegetarians consume two to three times as much fiber as do meat-eaters, which has been shown to reduce cholesterol and blood glucose levels, and protect against colon cancer. They also consume more antioxidants, which are found in a wide variety of plant foods and protect cells from oxygen-induced damage and reduce the risk for heart disease, arthritis, cancer, and other diseases. Vegetarians eat more isoflavones than do meat eaters. These compounds, found mostly in soy foods, are a type of phytochemical. Research shows that isoflavones may reduce the risk for prostate cancer and may improve bone health. Vegetarians also consume much less saturated fat and cholesterol than do meat eaters, resulting in significantly lower levels of blood cholesterol, decreased instances of heart disease and possibly for diabetes and cancer. And, since vegetarians do not eat meat, they are not exposed to heme iron, a type of iron found in meat that may increase the risk of heart disease and cancer. And lastly, vegetarianism is not only optimally healthy for your body, but your environment and the planet’s animals. It allows you to live more harmoniously with the world around you, which improves mental and emotional health accordingly.
9 STEPS TO CLEANER AND HEALTHIER SKIN
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ccording to Mademoiselle Skincare, for cleaner, healthier and easier to manage skin just follow this list of nine items:
1) Lower your stress level through prayer and meditation. Stress creates hormones that actually age us as they destroy cells and create toxic biproducts and free radicals. Studies have shown that prayer and meditation can reduce our stress levels. Prayer and meditation have been proven to even alleviate some of the symptoms of cancer and other life threatening diseases.
cells to function properly and heal properly from cuts, etc... we need to drink 8-12 glasses of water every day. Our skin is one of our most important organs as it protects us from disease, cushions our falls, etc... It needs plenty of water. 3) Get proper sleep. Not getting the proper 8-10 hours of sleep per day will first show in your skin. Broken capillaries, puffiness, circles under the eyes.
4) Eat well. Get proper nutrition. Too many junk foods can cause or worsen skin problems like pimples and acne. A well balanced meal 3 times per day has been proven to help 2) Drink plenty of water. It is a fact that 90% of alleviate spikes in skin problems and help to us do not drink enough water. For your skin average out the outbreaks in acne vulgaris.
5) Take vitamins to supplement your skin and body. We can’t always make sure we get 100% of each vitamin and mineral with the foods we eat, but we can take a multivitamin once a day. They are cheap at Walmart and there is no excuse. People that take multivitamins once a day live longer. Its a proven fact just like persons that smoke take years off their lives. 6) Properly clean your skin. Harsh soaps can dry out your skin and even stimulate further sebum (oil) production which can worsen acne. Use a mild cleanser with 2% salicylic acid. This has been proven very effective in ridding excess oils while maintaining proper hydration and pH. The slight acidity will keep bacteria at bay. 7) Don’t smoke. Smoking puts years on you. Literally, smoking can add 10 years to the aged look of your skin. Why would you want to do that? If you must have nicotine then get nicotine gum or the patch - they will cure your cravings and there is no evidence or statistics of anyone developing cancer, lung disease, etc... from these. 8) Wear sunscreen. The skin does have keratonin to protect against the suns rays, but it is no match for UV rays, etc... that we expose ourselves to. Melanoma has several forms and all are deadly. If you don’t think you will get skin cancer or think you are invulnerable, just go to your local dermatologist and ask to see pictures of clients with skin cancer, better yet go to the oncology center at your local hospital. You won’t think that way ever again. Wear sunscreen. 9) Treat yourself to a spa treatment atleast once a year. Skin peels, TCA peels, deep tissue massage, complete relaxation, aromatherapy, etc... will all energize and heal your skin. TCA peels will actual improve your skins ability to regenerate itself and improve collagen levels. Remember, follow these nine steps to enjoy healthier skin.
6 TIPS FOR A HEALTHY DINNER OUT
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ver wonder how you can possibly lose weight when the average dinner out contains over 1,000 calories? Well, don’t fret! Keeping yourself in shape when dining out is simply a matter of ordering the right menu. Below are 6 tips for having a healthy dinner out (while still enjoying your meal like normal!): - Watch Your Drinks – By not ordering an alcoholic beverage, you’ve saved yourself a considerable number of calories. Try sipping iced tea sweetened with a noncaloric sweetener, a diet soft drink, or water with lemon. You’ll be glad you did when you consider the calorie savings. - Have A Salad – One of the best menus to have is salad. Not only will it fill you up so you’ll consume fewer calories overall, but it will also give you a hefty dose of antioxidants which are heart healthy. Be sure to ask your waitress to hold the croutons and cheese which will further reduce your caloric load. Also, choose your dressing wisely. Avoid cream based dressings and go for the vinegar based ones. You also have the option of using vinegar and olive oil which is heart healthy.
- Choose The Right Kind Of Foods - Go for broiled and grilled rather than fried. Not only will you save calories and fat grams, you’ll also avoid trans fats which are so prevalent in fried foods. Instead, consider asking for a doubles order of vegetables with your entree. Very few Americans are getting the 7-9 servings of fruits and vegetables recommended for optimal health. Plus, by avoiding the starch, you’ll be reducing your caloric and carbohydrate load. Also, stick to tomato based sauces rather than cream based and you’ll enjoy a considerable calorie savings. Lastly, ask for the sauce to be served in a separate dish on the side so you can control the amount you eat. - Don’t Overeat - Today, many restaurants are serving larger quantities of food than in the past. If this is the case, put aside a portion of your entree at the beginning of the meal to take home with you. If you remove it from your plate before you start eating, you’ll be less tempted to overeat.
- Say “No” To Sugary, Fatty Desserts - Instead, go for a low fat or low carbohydrate dessert selection such as a low carb cheesecake. These are wise choices for the health conscious eater and still allow you to end the meal on a - Don’t Order An Appetizer Unless Necessary – sweet note. If a healthy dessert option isn’t Do you know that some appetizers have more available, try a cup of coffee with skim milk to calories and fat than the main course? Plus, help satiate your desire for something sweet. many appetizers are fried and served with heavy sauces which will add to your intake The next time you go out for dinner, keep the of saturated fat as well as trans fats and calo- above tips in mind. You will be surprised how ries. It’s not a healthy way to start your meal. many calories you are able to slash out of your meal just by ordering the right menus! Happy
FOUR REASONS WHY IT ISN’T TIME TO HAVE SEX YET
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can tell you one thing for certain : in life, timing is everything. Just like everything else, sexual activity is as much about when you do it is as it is how you do it. So, with this in mind, I’ve written up this short checklist as a reminder of some of the reasons why you should hold off on sex for at least the short-term. When you’re in the moment with your partner, there are probably emotions and hormones firing at full cylinder, but if you keep these things in mind I assure you that you will be guaranteeing yourself a better sexual relationship. 1. The most obvious reason is probably the most overlooked : make sure that you want to have sex and that you’re mentally prepared for a sexual relationship with this person. During foreplay with someone new, your hormones and emotions will be riding an awesome rollercoaster. It’s something new and exciting and you’re eager to explore a relationship with this person. But make sure you are emotionally and sexually ready before you dive in to the relationship. There’s nothing wrong with holding off on sex for a while until you’re completely sure that you’re ready. Your partner won’t mind, and in the long run, you’ll both be better off for it because the sex will be that much better. You’ll be confident and in control, and having these things makes for a much more fun sexual experience. 2. Your partner is giving you the impression that they’re not ready yet. Communication is probably the most important thing for a couple to perfect. As a relationship develops, you will be much better off if you learn early on how to communicate with your partner and sense their desires and needs. So while your partner may not say something outright, you should be very aware of their body language and actions during foreplay to make sure that they’re ready for intercourse. There’s nothing wrong with talking during foreplay, either. Communication
is sexy and can be a great way for you two to bond while you’re learning more about each other. If you get the sense that your partner is tensing up or overly nervous, take the time to make sure the moment is right for both of you, and you’re sure to have a better experience. 3. You haven’t discussed safe sex yet with your partner. This is essential and can often be overlooked, leading to big time regrets later. If you don’t know the person that well or if you’re just getting to know them, you need to know something about their sexual history before you proceed with any sort of sexual activity. Has the person had unprotected sex in the past? How many partners have they had recently? Have they been checked for STI’s and HIV? Undoubtedly it takes some thought to ask these questions just the right way without killing the mood, but I assure you it’s possible and when done right, makes you look smart and responsible, things that your partner should be excited about. Also, discuss what safe sex options are on the table for you two. Don’t assume someone has the birth control taken care of without asking first. 4. Neither of you have a condom. You probably should have seen this one coming. While the need for safe sex should always be in the back of your mind, it’s very easy to throw that thought out the window in the heat of the moment. But at those times it is more essential than ever to make sure that you engage in protected and safe sex. While it may be very hard to put off having sex until one of you goes to buy protection, in the long run it is worth your while to make sure that your relationship is based on the idea of mutual respect and trust. Mutual respect and trust is best developed when both partners take care to protect each other from STI’s, HIV and unwanted pregnancy. So step back for a minute from the situation, remember what’s most important and make sure to wait until you can practice safe sex.
LEADERSHIP SKILLS: DEVELOPING POSITIVE RELATIONSHIPS This article is designed to provide guidance for executives, managers, and specialists, who are involved in leading the strategic direction of their organisations. We look at the approach that successful leaders must take in order to create, maintain, and nurture positive relationships with colleagues, suppliers, customers, partner organisations, and other stakeholders.
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aintaining High Standards Of Personal Behavior, by: maintaining high standards of personal beliefs; behaving with integrity and fairness; behaving ethically; showing respect and sensitivity for the views of others; ensuring that all relevant people are kept informed of plans, decisions, and progress; pro-actively seeking positive relationships; accepting criticism and feedback positively. The rationale is that the leader must aspire to be a role model for high standards of personal behavior, be ethical, be honest, be genuine, so that they are ultimately trusted by colleagues and stakeholders. Even if the leader is required to carry out actions that have an unpalatable impact, such as when redundancies are necessary, the aim is to carry out such actions in as honest, open, and sympathetic manner as possible, so that observers, even those most negatively affected, will not be able to accuse the leader of unacceptable personal behavior. Establishing Supportive Communication Systems, by: establishing training programmes that develop individual and team communication skills; establishing systems that support collaboration and cooperation between internal and external individuals and groups; implementing information
management systems that ensure key information reaches appropriate people in a timely manner; encouraging consultative and participative decision making at all levels. Systems and approaches described here are essential foundation blocks on which positive relationships can be built and developed. Without this underlying framework in place, information will be dissipated and misinterpreted, decisions will be based on inadequate information, and relationships will deteriorate. Promoting Values and Standards, by: consulting with specialists, individuals, teams, and legislative bodies, to identify and establish appropriate values and standards for the organization; providing guidance on values and standards that is understood at all levels; ensuring that all external partners are made aware of the organization’s values and standards; implementing policies and procedures that manage, monitor, and improve the quality of values and standards, at all levels; taking prompt and visible action when established values and standards have not been maintained. The objective here is to ensure that all working relationships are built and developed against a background of known values and standards, and that all parties are made aware that the quality of internal and external relationships is an important aspect of the organization’s
Gaining The Trust of Colleagues, by: consulting with colleagues in an open and honest manner; keeping colleagues appropriately informed about decisions, plans, actions, and progress; providing colleagues with sufficient personal support; honoring commitments made to colleagues; treating colleagues with respect and with appropriate confidentiality. Leaders should work with colleagues in a way which demonstrates the leader’s commitment to the values and standards of the organization, and in a manner which demonstrates to colleagues that they have the respect and support of their leader. This is vital in enabling the leader to draw the best performance from colleagues, and for those colleagues to achieve their personal performance targets. Gaining The Trust Of External Stakeholders, by: striving to understand the viewpoint and the objectives of the stakeholder; consulting with stakeholders in an open and honest manner; keeping stakeholders appropriately informed about the organization’s decisions, plans, actions, and progress; demonstrating personal commitment to agreements and arrangements; honoring commitments made to stakeholders; treating stakeholders with respect and with appropriate confidentiality. The aim here is to behave with stakeholder in an honest, open, and positive manner. For the relationship between the organization and the stakeholder to be successful, there must be mutual understanding, mutual respect, and a desire to develop a relationship that is beneficial to both parties. This is essential in all external relationships, and particularly critical when the relationship is intended to be long term.
Evaluate Relationship Performance, by: laying down clear quality criteria for the assessment of the condition of relationships; establishing monitoring procedures which include scheduled evaluation review points; insisting that evaluation reviews are carried out even though the relationship appears to be healthy; taking appropriate corrective action to address problems; adopting a continuous improvement approach to all internal and external relationships; ensuring that the quality of relationships is high on the quality assurance agenda of the organization. Regular and thorough assessments of the condition of relationships is vital. Without these evaluations, and appropriate corrective action, many relationships will deteriorate. Some will linger in a poor condition, causing a constant flow of minor difficulties, some will implode and cause major problems. These problems can be avoided by a regular health-check on each set of relationships followed by appropriate action. In Summary: just as the organization’s leaders must maintain, develop, and continuously improve the quality of its physical resources, its marketing performance, its financial health, and so on, the leaders must also take the same approach to working relationships between themselves and others, and between all other internal and external partners in the organization. For the organization to achieve its operational targets and strategic objectives, it is essential that all working relationships are healthy and productive and continuously improving. The leaders of the organization must ensure that this is the case.
A little bit about Anna
Meet Anna Cortesi; Certified Dietitian, Clinical Nutritionist and owner of Cortesi Nutrition – a world-class wellness company which aims to improve the vitality of its clients. As an internationally recognized expert, Anna has experience in the various roles of orthomolecular nutrition and she appears regularly as a nutritional expert on local and national news. Anna has been featured in national and local media, including Time Out, Healthy Life, Vegan Cooking, Nutrition by Hopelessly Romantic, Sportive and many more.
AnnaCortesi.com
Photography: Ioannis Xiouris Ioannou
Foods To Munch On this Vacation
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o you and the love of your life decided that this year you will spend a few days abroad, all alone, far away from your daily routine. You can already feel relaxed but… What do you do if you do not want to crush your diet regime? Munching or snacking throughout the day can keep your blood sugar, as well as your weight in check. By eating every few hours, it allows your metabolism to speed up and keep going rather than slowing down, waiting for its next big meal. Do not forget that it’s Valentines, and you have to feel, look and (sexually) perform your best! It also provides your body with small portions of food at intervals, allowing it to be digested easily and correctly. This keeps your energy levels up, without allowing your body to feel slumps of lethargy and fatigue. It adds needed nutrients to your diet, which otherwise may have been missed out. While Valentine’s Day does not really include healthy snacks and treats, the key to these great benefits of snacking is to munch on healthy and nutritious foods that will help keep your blood sugar from rising too high, as well as foods that are not too high in calories. Go easy on those heart-shaped little chocolates. When snacking, it is best to pair a carbohydrate with either a protein or a fat. This will allow you to get fuller easier and also keep you fuller for longer, helping you not to over indulge. If it is just a carbohydrate, keep it to a high fiber one which will again keep you fuller for longer and won’t spike your glucose levels, only to leave you tired soon after. It also keeps you from overeating fats and sugars and improves your digestion.
few foods mentioned below which are perfect to munch on. Popcorn has always been somewhat of a mystery. Some say its healthy and some say it’s not. The truth is that popcorn is a great high fiber snack, which recently has been said to contain a significant amount of protein. It can also be a lower calorie snack, as long as it is air popped. Eggs are a great source of protein and are also less than 100 calories, which can be a great quick snack if they are ready boiled. Fruits as well as vegetables to munch on during the day, add fiber nutrients and to your 5 a day. To make these snacks even more filling, try adding some low fat plain yoghurt to the fruits, or some heart healthy hummus to your veggies. Blueberries along with other berries are high in nutrients, but most of all, high in antioxidants. Munching on these is a great way to fight off those free radicals. Nuts, although said to be high in fat, offer the perfect ratio of fiber, fat and protein, which helps keep you fuller for longer, as well as providing you with all their amazing nutrients. Nuts are high in a variety of minerals and their fat content, being that of healthy fats, needed by the body for correct functioning. The list of healthy snacks to munch on goes far beyond these that have been mentioned. Whatever you choose, the key is to keep it low in calories, between 100-200 calories per snack; high in nutrients, such as protein, vitamins, minerals, fibers and healthy fats; and to pair two food groups together, such as protein with veg or fruit, or fats with carbs to keep you fuller for longer.
Protein on its own is still a great food to munch If you follow these simple and easy steps, we guaron. It helps with the growth of lean muscle mass antee that you will keep your slim and toned waistwhen paired with exercise and also keeps you away line safe through your erotic vacation! from those sugary, unhealthy cravings. There are a