Chic Fitness 2017 Powerfully Beautiful by The Victoria Napolitano Group LLC.

BLUEPRINTS FOR LIVING A REFINED LIFESTYLE

THE VICTORIA NAPOLITANO GROUP LLC.

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TIPS FOR MAKE UP AND SKIN CARE

Make up and skin care’ is generally regarded as women’s forte. Men seldom indulge in ‘Make up and skin care’. Many men do care for their skin but make up is really alien to most men. Treating make up and skin care as different topics wouldn’t make sense; after all, make up will work only if the skin is healthy. So how do you exercise make up and skin care, together? Here are some tips for make up and skin care:

Always have skin care on mind, whether you are buying products for make up or actually applying them onto your skin after you have bought them. So what you are buying is a ‘make up and skin care’ product, not just a make up product. Check the ingredients to see if it contains things that you might be allergic to. Also check if it contains high concentration chemicals that can harm your skin.

with cleaning and polishing your nails, you should rub in cuticle oil at the edges of the nail.

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If you have deep-set eyes, you should use a liquid eye liner instead of a pencil one. This will prevent smudging at the deep edges of your eye-lid.

If you have a skin disorder e.g. acne, you should not apply heavy or chemical based make up. Consult your dermatologist if you are not sure about the make up products that you can use while you have acne or other skin disorder. Never try to squeeze pimples/ acne. Remember that make up and skin care should not conflict each other.

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Keep track of expiry date on your make up products and never use them beyond the expiry date. In fact some products (e.g. vitamin C based products), if not stored properly, get spoilt much earlier than the expiry date.

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‘Make up and skin care’ is also about testing the products before using them. So, apply the make up on a small patch of skin e.g. earlobes and check how your skin reacts to it.

Cleanliness is an important part of make up and skin care procedure. Sharpen your eye-liners regularly and keep all your makeup equipment clean at all times. You might fix a date, each month, for overhauling of your equipment. As part of cleanliness, your make up and skin care procedure should also include keeping your hair clean at all times.

Use a mild make up remover (instead of just washing it away).

Another important ‘make up and skin care’ procedure is the following golden rule: “Never sleep with your make up on”

While applying a deodorant, make sure that you maintain the recommended distance between the nozzle and your skin (as mentioned on the deodorant pack). o, make up and skin care should always go hand in hand. Do not try to treat make up and skin care differently.

Nail care is another important aspect of make up and skin care. Use a good quality nail polish and always keep your nails clean. Once you are done Mademoiselle French Collection

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Just Breathe

EDITORS NOTES However, we can control our breathing. We can be more relaxed by breathing in and out so deeply. The more we allow our body to be filled by deep breathing, the less stress we place on our body and mind. The more we practice our deep and controlled breathing, the more natural it becomes and we can call on it at any time of day to help us through those tired or stressed out moments. With all the problems we have -- either we feel stressed out at work, or at the end of a long hard day and we can’t sleep, or if we just want a few minutes to our self -- we will find this simple breathing exercise really beneficial. Here are some steps to do breathing exercise: 1. You can lie down, sit down or stand up as long as you are comfortable. Breathe in slowly through your nose to the count of four. Breathe very deep until all your body feel expanded. 2. Hold on that deep breath for four counts, and then exhale slowly through mouth to a count of eight. 3. Repeat the breathing in – right down so your tummy expands. Hold on to it and then exhaling nine more times.

Breathing is something we all do during our life time. We all know we are going to die if we are not breathing. Breathing is a reflex action done by our body to provide the flow of oxygen around the body to the vital organs. Wikipedia, online encyclopedia, describes humans breathe between 12 and 20 times per minute, with children breathing faster than adults. Babies may breathe as much as 40 times per minute. Adults normally breathe about 500-700ml of air at a time. An average 14 year old takes around 30,000 breaths per day.

4. You can breathe deeper once you get used to the above steps by leave one hand on your stomach and place the other lightly across the chest. Breathe right down so your tummy expands 5. When it can’t go any further, breathe in some more and fill the tops of your lungs. Inhalations and exhalation are the same length, eight counts each, without holding in between. 6. When you exhales, let the old air out from your chest then from your tummy. So, you are going to be relaxed.

10 HEALTHY TIPS FOR FITNESS SUCCESS Many people are not consistent and fail in the first three months of an exercise program. But if it becomes a habit and they stick to it, something magical happens after four months. Here a 10 simple tips to help you with your fitness success… Getting fit is on the minds of most people. However, many people are not consistent and fail in the first three months of an exercise program. But if it becomes a habit and they stick to it, something magical happens after four months. You are finally getting the results you expect and chances are you will continue with the exercise program. Here a 10 simple tips to help you with your fitness success. 1. Get Moving. Resolve to be active in a variety of physical activities on a regular basis that will develop strength, cardiovascular capacity and flexibility. 2. Prime the Pump. Resolve to participate in physical activities that involve the large muscle groups of the body. 3. Let Your Muscles do the Work. Resolve to lift weight or use resistant exercises to place demands and challenge your muscles. 4. Loosen Up. Resolve to stretch regularly – before and after or during exercise. Remember to move your muscles through their full range of motion on a regular basis. 5. Win the Losing Game. Resolve to maintain your weight at an appropriate level. If you need to lose

weight, a general rule to follow is to eat less and exercise more (both in moderation). 6. Watch What You Eat. Resolve to eat a healthy diet. Good nutrition equates to good health. Good nutrition involves providing your body with the required nutrients in appropriate amounts.

a threat.

7. Chill Out. Resolve to keep matters of your life in proper perspective. Know what factors you can and cannot control in your life. Don’t “stress out” over those things beyond your control. See change as an opportunity, not

8. Get Plenty of Rest. Resolve to get enough sleep. The basic guideline concerning how much sleep you need is whatever enables you to feel refreshed, alert and in relative good spirits the next day. Sleep helps to rest and restore your body – both physically and mentally. 9. Keep Your Focus on the Task at Hand. Resolve to make time to exercise on a regular basis. Consistency gets results. Focus on the muscle you are exercising. Don’t just go through the motions. 10. Keep in Mind that “There is no Free Lunch.” Resolve to commit to sound lifestyle choices. For example, don’t smoke. Maintain an appropriate level of body fat. Avoid the latest fitness and diet fads, magic potions and exercise gadgets that seem too good to be true (they always are).

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

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

Mango

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

Cantaloupe

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

Tomato

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

Vegetables Onions

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

Broccoli

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

Spinach

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

Peanuts

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

Pinto beans

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

Skim milk

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

Seafood Salmon

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

Crab

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

Start your morning off, right.

Myth busters on healthy eating As you may know, not fueling up with the right nutrients can affect how well your body performs and your overall fitness benefits. Even though healthy eating is important, there are myths that hinder your performance if you listen to them.

storing of energy.

Here are some myth busters on healthy eating.

5. Eating what you want. Eating healthy and exercising doesn’t give you an all access pass to eat anything you want. Everyone needs the same nutrients whether they exercise or not, as well as fruits and vegetables.

1. Working out on an empty stomach. If you hear a rumbling noise in your stomach, therumbling is trying to tell you something. Without listening to them, you are forcing your body to run without any fuel. Before you exercise or do any physical activity, always eat a light snack such as an apple.

6. Not enough calories Although losing weight involves calories, losing it too quickly is never safe. What you should do, is aim for 1 - 2 pounds a week. Always make sure that you are getting enough calories to keep your body operating smoothly. If you start droppingweight too fast, eat a bit more food.

2. Relying on energy bars and drinks.

7. Skip soda and alcohol. Water, milk, and juice is the best to drink for active people. You should drink often, and not require on thirst to be an indicator. By the time you get thirsty, your body is already running a bit too low.

Although they are fine every once in a while, they don’t deliver the antioxidants you need to prevent cancer. Fruits and vegetables are your best bets,as they are loaded in vitamins, minerals, fluid, and fiber. 3. Skipping breakfast. Skipping breakfast is never a good idea, as breakfast starts the day. Your body needs fuelas soon as possible, and without it, you’ll be hungry throughout the day. 4. Low carb diets. Your body needs carbohydrates for your muscles and the

Changing how you eat is always a great step towards healthy eating and it will affect how your body performs. The healthier you eat, you better you’ll feel. No matter how old you may be, healthy eating is something you should strive for. Once you give it a chance, you’ll see in no time at all just how much it can change your life - for the better.

25 Ways Get 10 Mins Of Fitness Exercise Experts recommend working out 45 minutes to an hour a day (30 minutes for beginners) for weight loss and fitness. But if you’re like most women, you don’t always have a block of 30 to 60 minutes a day to devote exclusively to doing your workouts. You can still exercise--you just need to sneak in the equivalent in resourceful ways. “The idea is to keep moving,” says fitness expert Ann Grandjean, EdD. “Get a cordless phone or put a long cord on your regular phone, and walk when you talk. Find whatever works for you and just move. Park half a mile from the mall and walk. Take the stairs instead of the elevator. Those little, itty-bitty things add up.” Every Stolen Moment Adds Up Lest you think that short bursts of activity have a negligible effect on your fitness program, think again. One study found that women who split their exercise into 10-minute increments were more likely to exercise consistently, and lost more weight after 5 months, than women who exercised for 20 to 40 minutes at a time. In a landmark study conducted at the University of Virginia, exercise physiologist Glenn Gaesser, PhD, asked men and women to complete 15 10-minute exercise routines a week. After just 21 days, the volunteers’ aerobic fitness was equal to that of people 10 to 15 years younger.

Their strength, muscular endurance, and flexibility were equal to those of people up to 20 years their junior. In yet another study, researchers at the Johns Hopkins School of Medicine in Baltimore found that for improving health and fitness in inactive adults, many short bursts of activity are as effective as longer, structured workouts. “It would be useful for people to get out of the allor-nothing mind-set that unless they exercise for 30 minutes, they’re wasting their time,” says Gaesser. Breaking exercise into small chunks on your overscheduled days can also keep your confidence up, says Harold Taylor, time management expert and owner of Harold Taylor Time Consultants in Toronto, who has written extensively on the subject. “Skipping exercise altogether is ‘de-motivational’--you feel depressed and guilty,” Taylor says. “If you skip it, you tend to figure, ‘What’s the use? I can’t keep up with it anyway.’ Yet as long as you make some effort each day, that motivates you onward. Success breeds success.” Keep in mind, though, that short bursts of exercise are meant to supplement, not replace, your regular fitness routine. Here’s a roundup of practical ways to work exercise into your day even when you “don’t have time to exercise.” (You don’t have to do them all in 1 day; select what works for you.)

Wedding Favors for Summer Weddings The summer is a very popular time for weddings. In fact June is one of the most popular times of the year for couples to get married. The nice weather is one of the primary reasons that many couples opt for this time of year for their wedding. There is less of a chance that weather will affect the plans for the wedding and many couples feel confident planning outdoor weddings for this time of the year. However, other couples simply enjoy the summertime and opt to have their wedding at this time of year for that reason alone. Whatever the reason the couple opts for a summer wedding, they are likely to want to incorporate the idea of summer into the wedding favors they distribute. Beach themed weddings are very popular in the summertime. The couple may be having the ceremony and reception on the beach or they may simply be incorporating a beach theme into an indoor wedding. In both cases, however, the couple will likely opt to give the guests some type of favor related to the beach. Magnets shaped like sandals are a very popular option for weddings this time of year or for wedding featuring a beach theme. Another great idea for a favor for a summertime wedding is a candle designed to reflect the season. Candles in the shape of seashells or even votive candles in holders designed to look like sand pails are both great ideas. There are even candles in the shape of dolphins and whales available. These may be more expensive but depending on your budget for wedding favors might be a viable option. Items such as artificial leis or other flowers can also be appropriate as

wedding favors for a summer wedding. If you are planning to have flowers as your centerpieces on the tables you may wish to give each of your guests a single flower like the ones used in your centerpieces as a favor. This is a great idea because when you do this your favors will also serve to enhance the dĂŠcor at your reception by closely matching the centerpieces. Giving a fresh flower as a favor is appropriate but you might also opt to give an artificial flower. This is because artificial flowers can be kept by your guests as a memento of your wedding while fresh flowers will likely wilt shortly after the wedding. Some of your guests may dry or press the fresh flowers to create a memento but the majority of them will simply discard the flower once it wilts. Picture frames are also very popular as wedding favors for summertime weddings. This is because picture frames come in so many different styles that the couple is likely to find a picture frame which has a definite summer feel to it. There are picture frames which feature beach scenes, picture frames which are adorned with seashells and a wide variety of other whimsical picture frames which convey the meaning of summertime. Picture frames can not only be found in a wide variety of styles but are also very practical gifts. Many wedding guests enjoy receiving picture frames as wedding favors because they now have a place to store a photo of the new couple. Still other wedding guests enjoy receiving picture frames as wedding favors simply because they always have use for another picture frame and can use this frame to store pictures of friends or family members.

THE VICTORIA NAPOLITANO STORY ABOUT SKINCARE I was 6-weeks old when my mom moved in with her sister in Rockford, Illinois. There wasn’t room for us so I slept in the dresser drawer on the floor. It was extremely cold that April and I caught pneumonia. I was taken to the hospital and placed in an incubator for a couple weeks. At 13 years old when I caught pneumonia, again and was out of school for 3-months. I was severely sick and at 13 years old, I aged drastically. I told my mom, I look old, already. Look I pointed, I have wrinkles under my eyes. My mom felt so bad and encouraged me, “You can do something about it. Start taking care of your skin now and you will age beautifully – I promise. Age? I want to look young now. I cried. It wasn’t fair I looked old.

My friends would spend hours on the beach. I would always tell them, “Too much sun isn’t good for your skin. “ They would tease me and say, “You sound like an old lady.” That’s when I learned how to play the arcades, it kept me out of the sun when we went to Santa Cruz. I learned more than most about skincare and taking care of it. Drink plenty of water and working out were key factors for me. Something magical happened in my twenties. I started getting compliments on my skin and how it looked. You have flawless skin. It got even better in my thirties. One day I was shopping and a woman walked up to me and said, “ I have to ask, what do you use for you skin; its flawless?” I know I am not suppose to ask a woman her age, but you are around 30 or 32? “Wow, thank you,” I said, . I’m 45!” “No way, she yelled!” “That’s impossible!”

Stuck in bed for three months I had my mom bring me tons of magazines. I scoured them to read anything about looking younger. I read everything I could get hands on.

“No work or Botox,” I said with a smile. “I know work, the woman said, “ I’ve had some done myself. And I definitely know Botox You skin is clearly natural.”

After I recovered, I went to the drugstore and found the creams and lotions I read about.

I have my mom to thank for my skin. It was always been a priority for me to take care of myself and skin. I never drink, smoke and of course no drugs. I still limit my sun exposure and lastly, I do a facial once a week.

I starting working a couple hours a week for a neighbor to pay for my creams and lotions. I was obsessed with not looking old. Still, I was never given the gift of looking young and dewey. At 13 I looked 18. At 18 someone thought I was thirty. I continued to pampered my skin. . I was lifting weights in 7th grade when most girls weren’t in gyms. I had read being athletic helps your blood flow in return helps you to have great skin.

I know most people like to go somewhere to relax and get pampered. But my advice to you is to do it yourself once in a while. Sit down examine your skin and really take notice of it. You should understand your skin and not rely on a person you meet in 5 minutes to know everything about you. Environment, stressors, what you eat all play a role in your outer beauty which is your beautiful package. Skin.

* Muscular strength - the greatest amount of force a muscle or muscle group can exert in a single effort.

The intensity (how hard) and/or duration (how long) of exercise must gradually increase to improve the level of fitness.

* Muscular endurance - the ability of a muscle or muscle group to perform repeated movements with a sub-maximal force for extended periods of times.

Balance

* Flexibility - the ability to move the joints or any group of joints through an entire, normal range of motion. * Body composition - the percentage of body fat a person has in comparison to his or her total body mass.

To be effective, a program should include activities that address all the fitness components, since overemphasizing any one of them may hurt the others. Variety Providing a variety of activities reduces boredom and increases motivation and progress. Specificity

Improving the first three components of fitness listed above will have a positive impact on body composition and will result in less fat. Excessive body fat detracts from the other fitness components, reduces performance, detracts from appearance, and negatively affects your health.

Training must be geared toward specific goals. For example, people become better runners if their training emphasizes running. Although swimming is great exercise, it does not improve a 2-mile-run time as much as a running program does.

Factors such as speed, agility, muscle power, eyehand coordination, and eye-foot coordination are classified as components of â&#x20AC;&#x153;motorâ&#x20AC;? fitness. These factors most affect your athletic ability. Appropriate training can improve these factors within the limits of your potential. A sensible weight loss and fitness program seeks to improve or maintain all the components of physical and motor fitness through sound, progressive, mission specific physical training.

A hard day of training for a given component of fitness should be followed by an easier training day or rest day for that component and/or muscle group(s) to help permit recovery. Another way to allow recovery is to alternate the muscle groups exercised every other day, especially when training for strength and/or muscle endurance.

Principles of Exercise Adherence to certain basic exercise principles is important for developing an effective program. The same principles of exercise apply to everyone at all levels of physical training, from the Olympic-caliber athlete to the weekend jogger.

Recovery

Overload The work load of each exercise session must exceed the normal demands placed on the body in order to bring about a training effect.

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We WILL PAMPER YOU.

Jazz Up Your Java at Home According to 2005 National Coffee Drinking Trends, published by the National Coffee Association of U.S.A. Inc., more than 53 percent of consumers age 18 and older drink coffee on a daily basis, up from 49 percent in 2004. That translates into 7.7 million new coffee drinkers. With consumers enjoying a wider range of coffee drinks in offices, corner cafes and restaurants, they are also demanding better-tasting coffee at home. Here are a few ideas for a better brew: * Pressure-brewed is best. In blind tests, more people prefer the taste of coffee that is high-pressure brewed, versus any other method. High-pressure-brewed coffee requires the use of pump-pressure coffee machines, like espresso machines. * All pressure-coffee machines are not equal. There are several types of these machines. Steam-driven espresso machines create pressure in a closed boiler, then force the hot water through the coffee. Most can make up to 10 ounces of coffee at a time. A pump espresso machine pumps hot water through ground coffee faster than a steam machine, creating more pressure with better flavor and aroma. Automatic coffee centers, like those from Jura-Capresso, provide maximum flavor and aroma because they grind the beans just before the high-pressure brewing process. These machines control all aspects of high-pressure brewing, resulting in a better quality beverage, regardless of whether you choose an espresso, cappuccino, latte or just a large cup of pressure-brewed coffee. * Look for crema. Crema is thick frothy foam that sits on top of pressure-brewed coffee or espresso, trapping all the flavor and aroma underneath. * A high-pressure-brewed coffee should always be the base for your cappuccino or latte. If you prefer cappuccinos or lattes, experiment with the amount of milk to suit your taste. Remember, coffee does not have calories, but milk does. * Determine your price range. Take a look at your coffee-drinking habits. If you purchase two cappuccinos a day, you may be spending about $1,900 a year on gourmet coffee. For less than this, you can purchase an automatic coffee center from Jura-Capresso that produces the same quality found in the coffeehouses.

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Bridal Hair with Heather Perkins

2. Discuss in length the shape of your face in relation to the hairstyle that he or she proposes. Try the following styles: -Up do’s signify elegance and this is what most brides want. Tired of the bun? Achieve the same polished look with braids instead. From cornrows to French twists, there are numerous interesting ways to set your hair in place. -Letting your hair down, especially of the mid-length can emanate romance. Flip the edges out for a little retro look. -Short hair can be spruced up with color highlights or shiny curls. 3. Ask to schedule a practice session to mock-up the intended hair do for your wedding day. You may need to pay extra for this mock-up session, but it’s worth the buck to ensure you look lovely during your wedding. 4. Part of the mock-up is for you to carry the hairstyle. Check side and rear views for how the hairstyle looks and make sure it is made to your liking. You are the center of attention on the wedding day, so you should be beautiful 360 degrees! 5. Walk around the salon with your hairstyle. Try to bob your head abit or do other head movements that you think will happen on wedding day. Make sure your hairstyle withstands all the head activity and that you and your scalp will be comfortable for hours.

Much preparation has to go into the bride’s dress, and so should her crowning glory, the hair. Follow this simple guide on how to plan for the perfect wedding hairstyle. Weeks before your wedding day choose a hairdresser that will make your do at the wedding. Find a hairdresser that is recommended by someone you know and trust; someone that they had a good experience with. 1. Establish a good rapport with the hairdresser. You should be comfortable in discussing with him or her on the style and look you want. Some hairdressers insist on some do that they dreamed would be made for them. Be firm in telling him or her what you want and don’t want.

6. Now, traditionally, they say it is bad luck to try on your wedding dress before the wedding day. But you need to be sure that your hairstyle matches the gown. Don’t worry; you can still approximate the look by using other dresses. Look for a dress that has the same collar style as your wedding dress. Then put on something that approximates the same lines of your wedding gown. View yourself on the mirror, and imagine yourself in white… does the hairstyle match? 7. On the eve of the wedding, get a head massage, on second thought, get a whole body massage! This relaxes your body, opens your pores and freshens up your skin. Gets yourself ready for your momentous event: plan for your wedding day hairstyle and achieve the perfect wedding day look!

How to build sexy perky butts and buns? Do you know that whether you are a guy or a gal, one of your anatomies that are constantly being scrutinized is your butt? Many do say that a perky butt is one of the most attractive part of a human body. And don’t you think it is? Certainly so! Take a look at your own buns right now. Is it tight perky and strong or is it saggy and lumpy? Worse, is it without any tone and just hangs there like a piece of flesh just out from the butcher store? If you really want a tight and sexy butt that make heads turn when you are in a pair of tight jeans or in your bikini, read on. Your butt consist of three muscles, the gluteus maximus, gluteus medius and gluteus minimus. The gluteus medius and gluteus minimus are the muscles on the sides of the hip that are used for the internal rotation of the thigh. The gluteus maximus is the largest of the three muscles and is used for hip extension, outward rotation, leg adduction and leg abduction. These muscles are collectively called the “Glutes”. Strong glutes helps us in our daily activities like climbing stairs or squating to pick sonething besides looking good

and sexy. These muscles are essential in sports activities. Strong glutes will power your participation in any sport, like cycling and especially in jumping sports such as football, volleyball, soccer, basketball and net ball. If your glute is hanging and lump then there is a layer of fats covering the muscles. If that is the case, its simple. Just lose the fats by a combination of cardio, weight resistance exercises and a clorie restriction diet. To have great looking strong glutes, weight resistant exercises must be included in your workout routines. For some people, exercises such as running up slopes, stair-master or step climbing will have good effect in shaping the buns. But to have that perky sexy butt, you will have to incorporate Squats, Dead lifts and Lunges which are fantastic butt shapers. All these exercises are described and picture illustrated in my ebooks “Burn Fat Build Muscles Fast”. So in a nutshell, you need to lose fats and build a well muscled glute in order to own a sexy perky butt that make heads turn and eyes glued to your bottom posterity. That isn’t difficult. All you need is some commitment and determination on your part and you are already half way there.

Swimming I am here to tell you to exercise! Yeah, that’s right! If you currently lack a decent fitness regime, then it’s high time you get on the ball. Everyone needs a quality exercise program to stay in shape and stay healthy. It’s just one of life’s imperatives, folks. However, don’t fret just yet. Don’t start belly-aching and whining about how much you hate physical activity and fitness routines. I will be willing to bet that there is something out there you’ll like or even love. For example, have you ever considered, mountain biking, rock climbing, dance, or maybe a swimming exercise? These are slightly different from the norm, but are all quite effective. Now, it’s time to get cracking! Are you with me? I recently discovered how much my daughter loves swimming. Okay, so it wasn’t that recently. It was more like last year. Regardless, I couldn’t help but tell her that swimming is a great choice for fitness. You see, many people don’t know this, but swimming exercise is one of the few that offers a total body workout. This is awesome! The funny thing is that so many individuals already love swimming

and playing in the pool. This may be the one fitness workout you need in your daily routine. Makes sense, right? So this is what you do; if you already know proper form and all that, then the rest is cake. Head to your local indoor pool four or five days a week and swim laps. Virtually every pool has a spot where you can accomplish this. Use proper form and tackle as many laps as you can handle. As time passes, your speed will increase, and so will your number of laps. In the process, you will be achieving a great overall body workout with your swimming exercise. It tones the muscles and burns the fat. No one should be without a good exercise program these days. It’s almost impossible if you ask me. There’s no excuse for not knowing one. Any fool can hop on the web and acquire the right information. Just take some time and ponder what it is you love. Next you will research this topic on the net. Get a load of all the free routines offered for your convenience. If it’s not a swimming exercise you’re into, then it will surely be something else.

Benefits And Effectiveness Of Shea Butter Shea butter, also known as karate butter, is a fatty substance made out of nuts from the karate nut tree grown in West and Central Africa. They grow in the wild and take fifty years to mature with a life expectancy of 300 years. The benefits of the butter from the nuts are just now being realized for health and beauty. Karate butter helps diminish wrinkles by moisturizing the skin and promotes cell renewal and increases circulation in the skin. It contains cinnamic acid which is a substance helping to protect the skin from harmful UV rays. It heals burns, sores, scars, dermatitis, dandruff, stretch marks, and psoriasis. It protects the skin from environmental and free radical damages. It has anti-microbial and anti-inflammatory properties and contains Vitamins E, F, and A. The Vitamin F in Shea butter helps to protect the skin from harmful exposure to the elements. It has linoleic, linolenic and arachidonic acids, the three essential fatty acids. This butter is extremely effective in moisturizing since it contains many fatty acids the skin needs to retain moisture and elasticity. The high fatty content makes Shea butter a terrific additive in shampoos, soaps, anti-aging creams, cosmetics, massage oils, and lotions. The composition of Shea butter allows it to melt easily into the skin. Shea butter is in many products used for various uses. It has become a world

renowned product used to help keep the skin in youthful condition as well as repair damage to the skin and the skin cells. Pregnant woman use it to help fight against stretch marks and the scarring of prior stretch marks. It helps heal the damages of the scarring to make the scars become invisible. The fatty acids in Shea butter make the skin softer and more subtle allowing the skin stretch with the growing of the pregnancy. The medical world has discovered the benefits of Shea butter and the effects it has on skin in any condition. It replenishes lifelong damage to help the skin regain its youthful appearance and texture. The cosmetic world has begun using the butter as ingredients in their products which have taken the world by storm. The benefits of the added ingredients have changed the aging effects of many women in their cosmetics and facial products. The benefits of Shea butter return the luster to the skin and hair. It does not leave a greasy or residue on the skin. It protects the skin and scalp. It does not clog pores or block the hair shaft. It helps to soothe and reduce skin irritations and burns. As anti-aging product it helps to revitalize the elasticity lost during the aging process. For this reason many woman have added this product to their facial regimens.

Shea â&#x20AC;&#x201D; body butter All Skin Types Available in sizes: 50ml

A creamy body butter, rich in 8% fair trade shea butter, sunflower seed oil, jojoba and aloe. Rich in natural triglycerides (fats). Contains: - Sunflower Seed Oil - Jojoba Seed Oil - Aloe Leaf Juice - Chamomile Flower Extract Directions: Apply to dry areas.

7 Great Reasons to Dance When it comes to dance there are plenty of wonderful reasons that people elect to dance. The fact remains that far too few of us manage to incorporate dance into our lives nearly as much as we should. There are many wonderful reasons to dance and they do not all require copious amounts of alcohol and someone with a video camera poised for America’s Funniest Home Videos greatness. Below I will suggest 7 great reasons to incorporate dance into your life as often as possible. I hope that you will take some of these to heart and find a few reasons of your own to dance more often. Love There are few greater reasons to dance than to show your love for your partner. You do not have to limit your dancing to your wedding night or an evening out with friends. All you need to dance with the one you love is some good music and a little bit of floor space. Dance while you prepare dinner, wash dishes, or just because it’s raining outside. But dance with the one you love and do it often to keep those flames burning. Joy We always hear people talking about dancing for joy but how often do we really see that happen? What a shame it is that we actually take so few opportunities to dance in our society. Dancing is an outward expression of joy that is almost always infectious. Share your joy with the world and you just might find they will dance along with you. Even if they do not, you should at least be secure in the fact that at this moment in time you are much happier than they are. Fun When is the last time you’ve danced? Was it fun? I have found very few people (well other than young boys) who did not have any fun while dancing. The truth of the matter is that dancing is fun. Whether you are line dancing or trying the Tango it is great fun to dance.

Flirting What a wonderful way to flirt dancing can be! If you haven’t tried it with the one you love, there is no time like the present to do so. Find some great fun and flirty music and dance for the one you love. If you’re really lucky, you might even convince them to join in. To Make Your Children Laugh Really, there is no better reason on the earth than this to dance. My kids love to see me dance the moves that were popular back when dinosaurs roamed the earth and share their more modern moves with me. It’s a great way to enjoy your children before they decide your evil or during those rare moments when you may be on the verge of neutral in their opinions. Fitness While dancing does a lot to lighten the mood and raise your spirits it can also help your heart in other ways as well. Dancing is a great way to get up and moving that doesn’t feel as though it is really exercise. This means that you can help your heart by dancing a little while every day. The longer you dance, the better you will feel and the healthier your heart will become. Meet New People If you decide to take lessons for dancing, you will find that you have the ability to meet a bunch of great new people. Dancing is a great way that many people are discovering to have fun and stay fit. This means that more and more people are joining local dance classes for these very reasons. You might develop some lifelong friendships through your dance lessons that you would have missed out on otherwise. Of course there are many more reasons that different people take up dance. In fact, you may find an all-together different reason to take up dance for yourself. Whatever your reason you decide to dance, do it often and have fun in the process.

Jazz as Dance While few people understand the true origins of Jazz as a music form, fewer people still understand the origins of jazz as a style of dance. Jazz is very much a fatherless child. More than that however, jazz as music and dance seem to have many mothers despite the fact that they have no father. By this I mean that there are many influences to this colorful form of music and dance though no one influence is notable enough in the new creation to be considered the ‘father’ or ‘mother’ for that matter of jazz.

Jazz music and dance was popular for quite a while and then seemed to go underground except in cities such as Memphis, New Orleans, Kansas City, and St. Louis where it was an ingrained part of the history and culture. We have seen a reemergence of this once popular style of music and dance in recent years however with some notable musicians bringing back the swing and ‘big band’ sound that went hand in hand with jazz as both a music form and a style of dance.

Though jazz has many supposed birth places it really only has one true home and that home would be New Orleans. Much like the music this city is famous for, New Orleans is a city without a father too. New Orleans was a melting pot in the truest sense of the word before we had any real clue what it meant to be a melting pot. From the influences of the French, Spanish, German, English, and of course the population of former slaves and black free men and women, New Orleans was the perfect place for this blended and mixed style of music and dance to call home.

You should understand however, that when it comes to jazz dance, much like the music, there are no definitive rules that you must follow in order for it to be jazz. There are no rigid dance steps that must be adhered to for the ‘jazz’ effect. Jazz dance is often confused as ‘tap dance’ because tap music was often set to jazz music. It is important however to realize that jazz isn’t limited to tap dance and that other styles of dance fall under the rather large umbrella of ‘jazz dance’.

It is no wonder that jazz dance emerged as the result of jazz music. There are simply no adequate dance steps for the delightful music we have come to know over the years as jazz. For this reason something new and a little bit off the main path was needed in order to keep time and pace with the new music that was emerging. As a style of dance, jazz was much more ‘brazen’ than dances in the past had been and in some circles considered to be singly unseemly. Polite society certainly had no interest in this particular form of dance. The good news for those who enjoyed this style of dance is that there were plenty of places in which jazz, as a form of dance and music, was readily embraced. You had to go off the beaten path a little in order to find it but for many it was well worth the effort.

Some of the more common jazz dances include: Black Bottom, Boogie Woogie, the Cakewalk, the Charleston, the Jitterbug, the Lindy Hop, and swing dancing. Each of these styles of dance seems to be making a rather remarkable comeback in popularity over the course of the last two decades and are very interesting to watch, as well as in which to participate should you ever have the opportunity. If you have considered jazz dance lessons for you or your children, I hope you will decide to indulge. Not only is the music for this type of dance excellent and uplifting but also the style of dance in and of itself is quite fun and enjoyable. There are very few styles of dance that can compete when it comes to allowing artistic license, going with the flow, and simply dancing for the sheer joy of dancing. As an art form and as a form of entertainment jazz music and dance are tops in my book.

Our Favorite SALMON RECIPES

Boiled salmon. Ingredients:- 6 oz. of salt to each gallon of water, sufficient water to cover the fish.

little more vinegar. Pour over when cold.

Mode:- Scale and clean the fish, and be particular that no blood is left inside; lay it in the fish-kettle with sufficient cold water to cover it, adding salt in the above proportion. Bring it quickly to a boil, take off all the scum, and let it simmer gently till the fish is done, which will be when the meat separates easily from the bone. Experience alone can teach the cook to fix the time for boiling fish; but it is especially to be remembered, that it should never be underdressed, as then nothing is more unwholesome. Neither let it remain in the kettle after it is sufficiently cooked, as that would render it insipid, watery, and colourless. Drain it, and if not wanted for a few minutes, keep it warm by means of warm cloths laid over it. Serve on a hot napkin, garnish with cut lemon and parsley, and send lobster or shrimp sauce, and plain melted butter to table with it. A dish of dressed cucumber usually accompanies this fish.

Curried salmon. ---------------

Time. 8 minutes to each lb. for large thick salmon; 6 minutes for thin fish.

Time. 3/4 hour.

Note. Cut lemon should be put on the table with this fish; and a little of the juice squeezed over it is considered by many persons a most agreeable addition. Boiled peas are also, by some connoisseurs, considered especially adapted to be served with salmon. Salmon and caper sauce. ----------------------Ingredients:- 2 slices of salmon, 1/4 lb. batter, 1/2 teaspoonful of chopped parsley, 1 shalot; salt, pepper, and grated nutmeg to taste. Mode:- Lay the salmon in a baking-dish, place pieces of butter over it, and add the other ingredients, rubbing a little of the seasoning into the fish; baste it frequently; when done, take it out and drain for a minute or two; lay it in a dish, pour caper sauce over it, and serve. Salmon dressed in this way, with tomato sauce, is very delicious. Time. About 3/4 hour. Collared salmon. ---------------Ingredients:- A piece of salmon, say 3 lbs., a high seasoning of salt, pounded mace, and pepper; water and vinegar, 3 bay-leaves. Mode:- Split the fish; scale, bone, and wash it thoroughly clean; wipe it, and rub in the seasoning inside and out; roll it up, and bind firmly; lay it in a kettle, cover it with vinegar and water (1/3 vinegar, in proportion to the water); add the bay-leaves and a good seasoning of salt and whole pepper, and simmer till done. Do not remove the lid. Serve with melted butter or anchovy sauce. For preserving the collared fish, boil up the liquor in which it was cooked, and add a

Time. 3/4 hour, or rather more.

Ingredients:- Any remains of boiled salmon, 3/4 pint of strong or medium stock, 1 onion, 1 tablespoonful of curry-powder, 1 teaspoonful of Harveyâ&#x20AC;&#x2122;s sauce, 1 teaspoonful of anchovy sauce, 1 oz. of butter, the juice of 1/2 lemon, cayenne and salt to taste. Mode:- Cut up the onions into small pieces, and fry them of a pale brown in the butter; add all the ingredients but the salmon, and simmer gently till the onion is tender, occasionally stirring the contents; cut the salmon into small square pieces, carefully take away all skin and bone, lay it in the stewpan, and let it gradually heat through; but do not allow it to boil long.

Salmon cutlets. --------------Cut the slices 1 inch thick, and season them with pepper and salt; butter a sheet of white paper, lay each slice on a separate piece, with their ends twisted; broil gently over a clear fire, and serve with anchovy or caper sauce. When higher seasoning is required, add a few chopped herbs and a little spice. Time. 5 to 10 minutes. Salmon a la genevese. -------------------Ingredients:- 2 slices of salmon, 2 chopped shalots, a little parsley, a small bunch of herbs, 2 bay-leaves, 2 carrots, pounded mace, pepper and salt to taste, 4 tablespoonfuls of Madeira, 1/2 pint of white stock, thickening of butter and flour, 1 teaspoonful of essence of anchovies, the juice of 1 lemon, cayenne and salt to taste. Mode:- Rub the bottom of a stewpan over with butter, and put in the shalots, herbs, bay-leaves, carrots, mace, and seasoning; stir them for 10 minutes over a clear fire, and add the Madeira or sherry; simmer gently for 1/2 hour, and strain through a sieve over the fish, which stew in this gravy. As soon as the fish is sufficiently cooked, take away all the liquor, except a little to keep the salmon moist, and put it into another stewpan; add the stock, thicken with butter and flour, and put in the anchovies, lemon-juice, cayenne, and salt; lay the salmon on a hot dish, pour over it part of the sauce, and serve the remainder in a tureen. Time. 1-1/4 hour.

A Guide to Hiring Wedding Professionals One of the most challenging things about getting married is finding and hiring the wedding vendors. However large or small their roles may be, they will have a significant impact in the overall outcome of your wedding day. Because of this, it is imperative to take your time and follow some very simple steps to ensure you are hiring quality and reputable wedding professionals that you can trust.

them again, etc.?

As you will soon discover, there is really no shortage of wedding vendors in any given category. The goal is finding the professional that is right for you, not only with product, service and price, but with personality as well. The search for wedding day vendors can begin in a number of places. Knowing where to look and what to look for will assist you in your search. The following are suggestions as to where you may begin the search for your vendors.

Local Bridal Magazines

Bridal Shows The greatest value in bridal shows is the opportunity to meet with a large number of wedding vendors and view many products at one time, in one location. There are many categories of vendors represented at the shows, making it an invaluable tool for doing research and for gathering wedding-related information. When you find vendors you particularly interested in, make a note of it and call soon after the show to book a personal one on one appointment. Ceremony and Reception Location The locations you select for your wedding day are quite familiar with particular vendors, and usually have a preferred vendor list. The vendors on this list have worked at that site many times before and are familiar with the logistics and rules of the location. Friends and Family You will usually get honest no nonsense answers and opinions regarding products and services when you ask married friends and family members (even co-workers) about their own weddings. Ask them about their vendors, the services they used, what they liked and didnâ&#x20AC;&#x2122;t like, would they hire

The Internet The Internet is an easy access, easy to use, anytime resource. You can find a wealth of vendors on the web. Checking out a vendorâ&#x20AC;&#x2122;s web site can give you a good idea of pricing, packages, and type of work they do before making a personal appointment.

Using local wedding magazines and directories can at first seem overwhelming, as there are a large number of advertisements in these publications. You can, however, find excellent vendors in the magazines, but it will take some calling around to acquaint yourself with these vendors. Wedding tants

Planners/Consul-

Wedding consultants have several pre-established relationships with local vendors. If you are working with a consultant, she should be able to provide you with preferred vendor list. However, if you are not working with a consultant, you can still benefit from this knowledge, as most consultants will share their preferred vendor list with you for a fee. Conclusion Once you have made your final decisions, you must get a written contract. Call the vendor to confirm the details and ask for a contract to be sent to you. A contract is the best way of ensuring you and the vendor understand what is expected, as it should outline specifics such as dates, times, names, and types of services/products provided. It will also spell out payment plans, refund and cancellation policies. It behooves you to read and understand the contract. Do not assume you have secured a vendor for your wedding day until you have a contract that is signed by you and the vendor. And finally remember, part of getting the most from a vendorâ&#x20AC;&#x2122;s service is also being a good client and providing the vendors with the payments and other requested information in a timely manner.

Your Sexual Past

Does it Bother your Boyfriend? The last thing your boyfriend wants to think about is another guy having been with you (whether we’re talking about sex or just hooking up). Envisioning some other guy getting down with you can literally drive him crazy.

If he’s constantly bringing up your pastTell him flat out that he’s going to have to accept everything about you if he wants to date you. Let him know he has two choices:

Have you had a checkered sexual history that’s filled with lots of experience? If so, your boyfriend might have trouble dealing with this. But this is something that he must accept.

b) You two stay together...but he can never mention your sexual past ever again. Never. Not even when you two are fighting.

Don’t you dare let someone else throw your past in your face or hold it against you. If it’s ancient history (or only a few months ago), let it stay there, and move on. He must accept you for all that you areIf he’s chosen to be with you...he needs to accept you for all that you are. And that means everything. It doesn’t mean he has to like your sexual history, of course, but it means he can’t hold it against you. It’s completely unfair for him to want to date you and then start knit-picking about details from your past.

a) You two break up

Learn from your mistakes and move onThe few moments of pleasure that come from sex and hooking up can have a permanent effect on you reputation and self-esteem. If you’ve chosen to change your “free loving” ways, you’re doing the right thing and that’s what matters most. On the other hand, if you’ve only had a few hookup and your man is making a major issue about it, you might want to rethink whether you really need to date such a puritanical person.

Women's Sexual Health:

Age Doesn't Matter Based on a recent study, there appeared to be no differences with respect to frequency of sexual intercourse or the desire for sexual activity not involving intercourse among the differing age groups. Age did not make a difference in regard to frequency of orgasm or in sexual satisfaction ratings with their partners.

Most women fear that as they age and the hormone levels drop, so too will their enjoyment of, and oftentimes desire for sex. Fortunately, while diminishing hormones and sex may happen in the same breath, the latest research indicates that sexual desire has less to do with these changes than it does with lifestyle and other women’s sexual health factors, at least some of which are under a woman’s direct control. According to reports from a group of distinguished European sex experts in the first ever supplement to The Menopause, the journal of the North American Menopause Society, the findings have helped healthcare professionals discard the notion that sexual difficulties occurring close to menopause are either biologic or physiologic. The new research was part of a series of studies conducted on female sexual dysfunction by the department of clinical psychiatry and psychotherapy at Hanover Medical School in Hanover, Germany. As part of the overall project, 102 women aged 20 to “45 plus” answered 165 questions designed to flush out determinants of female sexual satisfaction. Specifically, researchers hoped to determine satisfaction with sex life in general, sexual satisfaction and orgasm during intercourse, petting, masturbation, attitudes towards sexuality, quality of partnership, and women’s sexual health myths. Based on the study, there appeared to be no differences with respect to frequency of sexual inter-

course or the desire for sexual activity not involving intercourse among the differing age groups. Age did not make a difference in regard to frequency of orgasm or in sexual satisfaction ratings with their partners. For example, 29% of women up to age 45 reported having orgasms “very often,” compared with 26% of women over age 45. Even more dramatic was that while 41% of women over age 45 reported having orgasms “often,” only 29% of younger women reported having orgasm “often.” Among the few differences in the groups: Women over 45 reported having fewer orgasms during non-intercourse sexual activity or during masturbation. Both groups of women reported a dual dimension necessary for successful lovemaking that included having both feelings of emotional closeness to their partner and satisfactory physical experiences. After comparing all the answers from both older and younger women, as well as from women who reported sexual problems and those who did not, researchers concluded that the single most influential factor with regard to women’s sexual health satisfaction via intercourse was the quality of the partnership, in particular the quality of mutual respect, which then becomes of greater importance as a woman ages. After comparing these study results to earlier and ongoing findings, the researchers concluded that the basis of any sexual problems that did occur at midlife could not be drawn from menopause status or age alone. Instead, life stressors, contextual factors, past sexuality, and mental health problems are more significant predictors of midlife on women’s sexual health interest than menopause status itself. This study was just one of several research papers presented in the journal on the subject of women’s sexual health dysfunction. Each one striving to shed much needed light on a subject that some believe has been hidden in the shadows too long.

How to Get Flat Abs in Only 30 Days Do you suffer from a gut that just wonâ&#x20AC;&#x2122;t stop? Well, you donâ&#x20AC;&#x2122;t have to put up with this condition. With some hard work, you can get flat abs in just 30 short days. The key to flat abs is is a regimen that works all of your abdominal muscles. You should do the following exercises a minimum of four times a week for four weeks if you want to get flat abs in just one month. You will notice that none of these exercises to get flat abs in 30 days requires any special equipment. You can do the entire workout on your floor needing only a bottle of water. First, you will do belly rolls. These work your vertical ab muscles. What you do is sit with your legs bent, feet flat on the floor with your arms straight in front of you. Exhale your breath and roll back until your lower back touches the ground. Then inhale and roll back up. You will want to repeat the belly rolls 15 times and then do this variation: when you exhale, roll your body back until your shoulders touch the ground. Repeat the shoulder belly rolls 15 times as well. Next up is tummy curls. These work your horizontal ab muscles. What you will do is lie on your back and bend your knees at about an 80 degree angle. Raise your feet slightly higher than your knees. Lift your rear end and roll back to your shoulder blades. Inhale and then roll to your tail bone without letting your butt touch the ground. Repeat the tummy curls 20 times. The third exercise is the cross crunches which

help out your waist. You are going to use a 1 liter bottle of water to do this exercise. Lie on your back with your knees bent at a 90-degree angle with the floor and cradle your left hand behind your head. Hold the water bottle in your right hand. Lift your head and shoulders off of the ground and reach across your body, so the bottle is outside your left knee. Repeat 20 times before switching sides and doing it another 20 times. Tailbone lifts are the next exercise and they work your lower ab muscles. What you are going to do is lie on your back, arms stretched straight over your head and legs fully extended and crossed in the air. Exhale as you lift your tailbone, and then slowly lower your back as you inhale. Resist the urge to just drop on the way down. Do this exercise 30 times before moving on. The final exercise is inverted crunches. These work your lower back muscles. To perform this exercise, lie on your stomach, arms in front of you as if flying. Exhale and lift just your right arm and left leg as high as you can. Then inhale and lower your leg. Switch off, lifting your left arm and right leg. Alternate sides, doing 20 lifts on each side. As a final step, lift both arms and legs 20 times. If you want to get flat abs in just 30 days, you will follow this exercise regime diligently for a full month. Remember to schedule in the exercises at least four times per week. While there are no magic cures for getting rid of belly fat, flat abs in 30 days is not an impossibility with the right amount of work.

We deliver Opulent Desserts

Is Giving Exotic Lingerie An Expression Of Love Or Lust? It has become increasingly popular for couples to give lingerie as a gift, especially when you want to spice up your love life or turn the heat up a few notches. So, is giving lingerie an expression of love or lust? Or both? When a relationship has become more comfortable and you want to take it to a whole new level, giving not just lingerie but sexy lingerie can definitely make your relationship more interesting and exciting. Sexy lingerie is provocative, attractive and extremely appealing to the senses, especially for men. Men get turned on very easily by anything that is visually stimulating. Lingerie if chosen and worn correctly can titillate the senses and drive your partner wild! So, sexy lingerie is a sure way to get your partner fired up and coming back for more. There are many types of lingerie in the market today. Different types of lingerie can be worn for different occasions. I would personally favor exotic lingerie that are a little bit more unique in design, instead of the common usual stuff that you get at conventional lingerie stores. I would suggest that you try to choose something that is creatively designed and bold, so that you can make a great lasting impression on your partner. Let your intimate moments be so memorable that it will make every encounter special. One of the most popular styles of exotic lingerie in the market today is the sexy thong. The sexy thong first hit the market in the 80â&#x20AC;&#x2122;s and become mainstream in the 90s. In recent years, it has become one of the fasting growing categories in the lingerie industry. A few years back, it was highly fashionable for women to wear loose, low cut jeans with a thong inside, together with clothes that showed the mid-rift. The thong and a little of the ladiesâ&#x20AC;&#x2122; upper buttocks would be purposely exposed by the drooping jeans or pants. This was an extremely sexy and fashionable way to dress just a few years ago.

4 Easy Tips on How to Make Healthy Recipes

Discover quick healthy recipe tips to cook healthy meals for you and your family. Learn how eating healthy is simple with easy healthy recipe ideas. For many people, making healthy recipes seems too difficult and time consuming... But with some advance planning and some basic knowledge of nutrition, it is easy to create a week’s worth of healthy meals that you and your family will love. The key to creating delicious and healthy meals for the family is planning ...and lot’s of it! Planning ahead of time an entire week of healthy recipe meals is the best way to create dishes you can be proud of, while keeping cost and time commitment to a minimum. So below are amazing tips you can use to make healthy meals all the time.

Healthy Recipe Tip #1:

Using convenient appliances such as slow cookers and microwaves can be a huge time saver when planning and preparing meals. There are many delicious and healthy recipes that can be started in the morning and left to cook all day in a crock pot or slow cooker. These are great choices for working families. In addition, making the meals ahead of time on the weekend and heating them in the microwave is a great way to stretch both your food and your time. There are many microwavable healthy meals you can make at home, and single serving microwave safe containers allow every member of the family to eat on their own schedule. When planning the meals for the week, it is a good idea to create a chart listing each day’s menu and each days’ schedule. Here’s a smart tip...plan the quickest and easiest to prepare meals for the busiest days of the week.

Healthy Recipe Tip #2: Get your family involved in creating the week’s meal plan by asking for their input and noting everyone’s favorite foods. It is still very important to eat healthy meals, so that (of course) does not mean eating pizza every night or having ice cream for dinner. But involving your spouse and children in healthy recipe planning, you’ll help to increase their interest in healthy eating right away. It is also a good idea to get your entire family in-

volved in the preparation of the meals. Even children too young to cook can help out by setting out the dishes, chopping vegetables, clearing the table and washing the dishes.

Healthy Recipe Tip #3: Cooking large quantities of healthy food recipes and freezing the leftovers - is a easy way to save time. Cooking large amounts of stews, soups, pasta, chili and casseroles can be a huge time saver. Making double and even triple batches of these staple foods, and freezing the leftovers for later use, is a great way to save both time and money. When freezing leftovers, however, it is important to label the containers carefully, using freezer tape and a permanent marker. Try to keep the oldest foods near the top to avoid having to throw away expired items. Stocking up on meats when they are on sale is another great way to use that valuable freezer space. Stocking up on such easily frozen foods as chicken, turkey, ground beef, steaks, roasts and chops is a great way to make your food dollar stretch as far as possible while still allowing you and your family to enjoy delicious healthy meals every day.

Healthy Recipe Tip #4: Keeping a well stocked pantry is as important as keeping a well stocked freezer. Stocking the pantry with a good supply of staple items like canned vegetables, canned fruits, soup stocks and the like will make healthy recipe preparation much faster and easier. Stocking the pantry can save you money as well as time. Grocery stores are always running sales, and these sales are a great time to stock up. Buying several cases of canned vegetables when they are on sale, for instance can save lots of money and provide the basic ingredients for many nutritious, easy to prepare meals. Examples of great staples to stock up on include whole grain cereals, pastas, tomato sauce, baked beans, canned salmon, tuna and whole grain breads. It is easy to combine these staples into many great meals on a moment’s notice. healthy recipe

History of Yoga Yoga began in India 3,000 to 4,000 years ago. The word yoga comes from the Sanskrit language and means, to join or integrate, or simply union. Yoga started, as far as we know, as part of India’s philosophical system, but not everyone practiced yoga, and it has never been a religion. About 5 million people in the United States do some yoga. Dance and stretching exercise classes usually have parts and pieces that come directly from yoga. If you ever go to a physical therapist, he or she may give you therapeutic exercises that are yoga postures.

There are several types of yoga. The yoga you may have seen on TV or taught at your local Y or an adult education class is called hatha yoga, or physical yoga. Sometimes it’s known as the yoga for health. You may also find yoga being taught in a hospital or medical setting. Many health professionals today feel yoga can be part of a treatment plan. Hatha yoga has three parts: a series of exercises or movements called asana (poses or postures in English), breathing techniques of all kinds, and relaxation.

How to Start You can get audio or video tapes that give breathing instruction and teach relaxation techniques at health food stores, bookstores, and by mail order. It’s probably fine to learn breath and relaxation from a tape or booklet, but don’t try the yoga exercises without a skilled teacher. He or she can make corrections, caution you when necessary, and help you to adapt poses, if you need to. It will be worth it to you to spend a little time finding an instructor who is right for you. Your diabetes nurse educator or other health care professional may be able to recommend a yoga instructor. Get referrals for a yoga instructor as you would for any professional you might wish to consult. Yoga instructors aren’t required to be certified, but many are, through many different programs. Ask prospective teachers if they are certified. A certified teacher isn’t necessarily better than someone who isn’t certified, but it’s something to consider. Yoga is fun, healthy, and calming. It’s a wise way handed down over several thousands of years. There is little danger in yoga, and even a little progress brings with it freedom and peace of mind. Although most people with diabetes can exercise safely, exercise involves some risks. To shift the benefit-to-risk ratio in your favor, take these precautions: Have a medical exam before you begin your exercise program, including an exercise test with EKG monitoring,

especially if you have cardiovascular disease, you are over 35, you have high blood pressure or elevated cholesterol levels, you smoke, or you have a family history of heart disease. Discuss with your doctor any unusual symptoms that you experience during or after exercise such as discomfort in your chest, neck, jaw, or arms; nausea, dizziness, fainting, or excessive shortness of breath; or short-term changes in vision. If you have diabetes-related complications, check with your healthcare team about special precautions. Consider exercising in a medically supervised program, at least initially, if you have peripheral vascular disease, retinopathy, autonomic neuropathy, or kidney problems. Learn how to prevent and treat low blood glucose levels (hypoglycemia). If you take oral agents or insulin, monitor your blood glucose levels before, during, and after exercise. If you have type I, and your blood glucose is above 250 milligrams per deciliter, check your urine for ketones. Don’t exercise if ketones are present, because exercise will increase your risk of ketoacidosis and coma. Always warm up and cool down. Don’t exercise outdoors when the weather is too hot and humid, or too cold.

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. Personally my reason was to be able to live to see my great grandkids graduate college. My youngest kids are 4 and 6 now. Besides I wanted to get out and play with them without being out of breath all the time.

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5 Components of Physical Fitness Physical fitness is the ability to function effectively throughout your workday, perform your usual other activities and still have enough energy left over to handle any extra stresses or emergencies which may arise. The components of physical fitness are: * Cardiorespiratory (CR) endurance - the efficiency with which the body delivers oxygen and nutrients needed for muscular activity and transports waste products from the cells. * Muscular strength - the greatest amount of force a muscle or muscle group can exert in a single effort. * Muscular endurance - the ability of a muscle or muscle group to perform repeated movements with a sub-maximal force for extended periods of times. * Flexibility - the ability to move the joints or any group of joints through an entire, normal range of motion. * Body composition - the percentage of body fat a person has in comparison to his or her total body mass. Improving the first three components of fitness listed above will have a positive impact on body composition and will result in less fat. Excessive body fat detracts from the other fitness components, reduces performance, detracts from appearance, and negatively affects your health. Factors such as speed, agility, muscle power, eyehand coordination, and eye-foot coordination are classified as components of â&#x20AC;&#x153;motorâ&#x20AC;? fitness. These factors most affect your athletic ability. Appropriate training can improve these factors within the limits of your potential. A sensible weight loss and fitness program seeks to improve or maintain all the components of physical and motor fitness through sound, progressive, mission specific physical training. Principles of Exercise Adherence to certain basic exercise principles is important for developing an effective program. The same principles of exercise apply to everyone at all levels of physical training, from the Olympic-caliber athlete to the weekend jogger.

These basic principles of exercise must be followed. Regularity To achieve a training effect, you must exercise often. You should exercise each of the first four fitness components at least three times a week. Infrequent exercise can do more harm than good. Regularity is also important in resting, sleeping, and following a sensible diet. Progression The intensity (how hard) and/or duration (how long) of exercise must gradually increase to improve the level of fitness. Balance To be effective, a program should include activities that address all the fitness components, since overemphasizing any one of them may hurt the others. Variety Providing a variety of activities reduces boredom and increases motivation and progress. Specificity Training must be geared toward specific goals. For example, people become better runners if their training emphasizes running. Although swimming is great exercise, it does not improve a 2-mile-run time as much as a running program does. Recovery A hard day of training for a given component of fitness should be followed by an easier training day or rest day for that component and/or muscle group(s) to help permit recovery. Another way to allow recovery is to alternate the muscle groups exercised every other day, especially when training for strength and/or muscle endurance. Overload The work load of each exercise session must exceed the normal demands placed on the body in order to bring about a training effect.

various uses. It has become a world renowned product used to help keep the skin in youthful condition as well as repair damage to the skin and the skin cells. Pregnant woman use it to help fight against stretch marks and the scarring of prior stretch marks. It helps heal the damages of the scarring to make the scars become invisible. The fatty acids in Shea butter make the skin softer and more subtle allowing the skin stretch with the growing of the pregnancy. The medical world has discovered the benefits of Shea butter and the effects it has on skin in any condition. It replenishes lifelong damage to help the skin regain its youthful appearance and texture. The cosmetic world has begun using the butter as ingredients in their products which have taken the world by storm. The benefits of the added ingredients have changed the aging effects of many women in their cosmetics and facial products. The benefits of Shea butter return the luster to the skin and hair. It does not leave a greasy or residue on the skin. It protects the skin and scalp. It does not clog pores or block the hair shaft. It helps to soothe and reduce skin irritations and burns. As anti-aging product it helps to revitalize the elasticity lost during the aging process. For this reason many woman have added this product to their facial regimens.

Do you ever see someone who is perpetually happy and wish you could be like them? You CAN achieve a healthy self-esteemâ&#x20AC;Śit takes time and effort. Here are 7 steps to getting you started on your way!

7 Steps to Achieving Healthy Self-Esteem The happiest people are those who do not judge others, live in kindness and love themselves. Do you ever see someone who is perpetually happy and wish you could be like them? You CAN achieve a healthy self-esteem…it takes time and effort. Following are seven steps to help you on your way to becoming a happier, healthier YOU. 1. IDENTIFY One is not required to live by “I have to” or “I must” – everything we do is a result of a decision…a choice. Choices made in our younger years and choices made this morning when we woke up. Everything is a choice: to obey or disobey; to study or not study; to eat right or not eat right. When making these choices, we control everything about our lives including our future and our level of self-awareness. When you see a wise, confident, beautiful person – it’s not luck, it’s choice. Once you realize and accept this, only then can you begin to become who it is you want to be. All of us are given gifts…special gifts and talents. Through self-discovery, we are able to identify these gifts. If we pay attention to who we are and what makes us happy, we will make the right choices to set our own future. 2. EVALUATE Who are you? Look at yourself and be honest. Write on a piece of paper the things you like (Pros) and don’t like (Cons) about you. If you are (and you should be) your own best friend, you should be able to take a look at the Cons and develop a plan to begin moving those negatives over to the positive side. Likewise, you should take a look at your Pros and develop a plan to make sure those positive attributes remain on the positive side and continue to grow on the inside AND the outside of you. As you work out a plan, try to find people with like personalities who share your same goals. These are the very people that will make great friends and help you stay on your set path.

3. CONFIRM Talk to yourself! Still using your list of Pros, begin reinforcing the positive attributes of your personality. I AM…. “I am successful”, “I am pretty”, “I am fun!”... every positive thought should be repeated often – YOU are WHAT you THINK!!! 4. FORGIVE Forgive yourself for screw ups! They happen to all of us! We are as imperfect as our bodies!! Give yourself a break – forgive and move on. You can’t change the past – but you can live in the present and affect the future! 5. REST Treat yourself right. Be a friend, a good listener, a giver, not a taker – we feel the best about ourselves when we make someone else smile. 6. BE THANKFUL Gratitude will get you everywhere. Give thanks to your creator. Be humble in all you have. Pray for those with cold hearts or sad lives. Really know what you have; all of the gifts, talents, and things you possess. Here today, gone tomorrow…if you live your life with gratitude and love, peace will always be in your presence. 7. ACCEPTANCE Do not accept your fate dictated by others. Accept only the fate you give yourself. Through acts of kindness and focused determination, you can achieve all that is good in this life. When you believe in kindness and in yourself – you can achieve anything. At that point self-esteem is abundant and so is your life. Know yourself. Like yourself. Live your life like everyone is only in their underwear!

10 Top Healthy Foods To Keep You Fit Healthy eating and physical fitness go together, but there are no magic foods that cause you to be one hundred percent healthy by just eating the one food. No, you need a variety of foods from each of these food groups each day. It’s also important to watch the portion size so as not to overeat. Make your mealtimes pleasant and relaxed occasions and your healthy foods will work effectively with your healthy emotions to give you a healthy body. Berries You may like all types of berries or just one or two favorites, but you can never go wrong by adding a few fresh berries as a quick energy snack or frozen berries made into a luscious smoothie in place of calorie laden desserts. Berries are high in vitamin C across the board, but some are high in other nutrients as well. Choose ripe blueberries for vitamin C and heaps of anti-oxidants for the health of your circulatory system. Gogi berries are less well-known but are wonderfully rich in many of the nutrients your body needs to be nutritionally and physically fit.

kernels with a spicy seasoning are a popular dish in many countries. Salmon Salmon is lean fish and nutritionally one of the best fish choices. It is rich in Omega-3 oils that are noted as helping improve the functioning of the brain. Salmon baked whole with just lemon or lime as a seasoning makes a fantastic main dish or a hearty luncheon featured menu item. Salmon is also commonly found in chilled seafood dishes. Legumes A legume is the name for a variety of fruits with a single dry seed. Legumes are sometimes called pods. Examples of edible legumes are soybeans, peas, dried beans and peanuts, among others. Legumes are rich in iron and high in fiber, making them excellent nutritional choices. Peanuts are a type of legume that have been used to make hundreds of different products some edible and others with various types of helpful uses.

Citrus

Nuts and seeds

The foods of the citrus family are widely recognized as a valuable source of vitamin C. Choose fully ripe citrus fruits for the best nutritional value and choose citrus as near to the tree as possible. Tree ripened fruits picked at the peak of perfection and consumed with hours of picking give you the top nutritional rating. Try grapefruit for breakfast. Add a dash of fresh squeezed lime to your salad as a dressing and enjoy slices of orange with coconut in a light honey dressing for dessert.

Nature has packed a lot of goodness into small packages. Most everyone has heard of walnuts and pecans which are very good nutritional products, but did you realize that flax seeds are brain food--containing critical non-meat sources of the Omega-3 oil.

Vegetables The variety of vegetables is amazing. For people who are vegetarian or vegan, choosing vegetables to be part of a nutritionally sound diet is a way of life. Your vegetable group provides many of the minerals required in a good diet. For example, you may realize that potassium is necessary for healthy nutrition. Many people claim the benefits of potassium found in a single banana. But did you know, you can also get adequate potassium in your diet by eating a stalk of broccoli? Try a salad of fresh young spinach topped with pine nuts and stirred with lightly cooked penne’. Feta cheese and a light vinaigrette dressing to create the perfect light luncheon meal. Whole Grains Like many other of the best foods, choosing only one type of whole grain for your meals doesn’t provide all the variety you need to be nutritionally sound. Often, mixing two or more whole grains together will give you complete proteins. For example, brown rice and wheat

Lean proteins The keyword here is lean. Americans eat far too much protein compared to the rest of the world. Cut down of portion sizes--three ounces will provide all the needed protein needed for your day. Also, trim all visible fat from your protein source. Alternatively, use non meat substitutes such as the complete proteins found in vegetable dishes like beans and brown rice. Tea Depending on the type of tea you prefer, you can get an energy boost from a cup of green tea, or the calming effect of chamomile tea. Get going with mint teas or start your day with Earl Grey Breakfast Tea. Herbal teas are soothing, tasty and good for you. Non herbal teas will help you to stay alert when you need help to function. Olive oil Olive oil is probably the healthiest substance you can use to keep fat in your diet. You can use it on your salad, mix it with a little vinegar to create your own, or fry other foods in the hot oil. Just make sure that the temperature is not too hot so that the oil is broken down.

Meditation Health Would you consider yourself to be in good health? I think a lot of people have the misconception regarding their physical and mental well-being that they’re totally fine. This is often not the case. In fact, you may even be far from it. Let’s take a look at common health afflictions. First there’s diet. If you already eat healthy and avoid junk food, then more power to you. You’re on the right track. Secondly there’s exercise. This aspect of everyday life is imperative. I’m always amazed at how many people fail to exercise regularly. Your body craves this physical regime. It’s what keeps you physically strong and trim. And finally there is mental health. Now, this one is certainly the most over-looked of the three. However, without mental wellness, you can be in all sorts of trouble. Maybe it’s time for meditation health. Are you familiar with this concept? Meditation is a practice that’s been around for as long as anyone can recall. Aside from the Westerners, other cultures have been taking full advantage of meditation health for centuries. In fact, we employ this practice in the Chinese

martial art I study. It’s a way to break free from it all. You can toss aside the stressful and mind-depleting aspects of life. Meditation allows you to enter a realm of complete and utter peace and tranquility. And one of the best parts about meditation health is that you can learn it and practice on your own. This is what I did. Now, there are different ways to approach meditation health. As I mentioned, it’s rather common in martial arts circles. This beneficial routine is also found in routines like yoga. My wife recently got interested in meditation health after taking a basic yoga class. So far, she loves it and couldn’t be happier. Lord knows she needs an escape from work related stress and the overwhelming projects she takes on. To learn more about meditation health is simple. There are a number of great books available on this subject that can be purchased on the web. You can also take advantage of meditation retreats with your spouse. This is not only a wonderful way to relax, but it’s also great for bonding. Give meditation a shot today.