Get Fit Get Sexy by Sleekly - January 2015 Issue

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JANUARY 2015

How Did You Gain

SO MUCH WEIGHT?

8 Workout

MISTAKES WOMEN MAKE

THE MANY

EXERCISES TO LOSE BELLY FAT

WAYS

to Quit Smoking

CARDIO TRAINING What You Should Know

How will a Juice Cleanse Benefit You

LIVE HEALTHY WITH YOGA

on the inside 5 Can a Diet of Super Foods Save Your Health and Life?

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6 Why You Should Always Use Gloves at the Gym 8 The Importance of Flexibility 10 The Lazy Girl's Guide to FITNESS 11 Physical Exercises To Lose Belly Fat 12 Creatine: What Is It And How Much Do You Need?

13 The Many Ways to Quit Smoking 14 Vibration Plate: The Extraordinary Benefits 16 How will a Juice Cleanse Benefit You 17 8 Workout Mistakes Women Make 19 5 Tips to Make Counting Calories Easier (Simple) 20 Cardio Training: What You Should Know

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on the inside 22 22 Resistance Bands for the Ladies 23 Find the Best Protein Supplement - Choose Whey Protein Concentrate 24 Live Healthy With Yoga 25 Motivation To Workout 26 Green Tea and How It Helps With Weight Loss!

27 How Did You Gain So Much Weight?

28 6 Tips to Avoid and Prevent Wrinkles 30 What You Should Know About Spray Tan Solutions 31 Potent Medicinal Uses of Lavender Oil 32 Precautions When Exercising in the Heat

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33 Lower Ab Workouts

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FROM THE EDITOR Happy New Year! Let’s make 2015 a year filled with amazing new ideas, happiness, health, luck, action and prosperity. Get Fit Get Sexy January Issue is especially geared up for you to jump the year, just right in time for all your plans and resolutions.

Rest assured that all the articles included in this issue are all produced with the goal in mind to satisfy YOU. Truly, this is an expression of our labor of love for you, most particularly to our avid readers and most welcome new subscribers. In our goal to better improve our magazine, we appreciate contributions and feedback from you.

This season is the most appropriate time to thank our valued advertisers who relentlessly provide products and services for our readership. Should you have the time, kindly visit our sponsor's website, for they are surely your ally as well, with all your undertakings.

I would like to congratulate you for investing your time reading this magazine. We are proud to be of service to you, and we insistently look forward to serving you for many years to come.

This 2015, always remember that the New Year is the time of unfolding horizons and the realization of dreams, may you rediscover new strength and garner faith with you, and be able to rejoice in the simple pleasures that life has to offer and put a brave front for all the challenges that may come your way. Thank you for your incessant support to Get Fit Get Sexy. Wishing you an active and lively 2015!

Regards,

Moji Tehranian , CPT

Health & Fitness Editor (moji@sleek.ly)

5

Can a Diet of

SUPER

for Quick Weight Loss

FOODS

YOUR HEALTH Without AND LIFE? -SAVE Lose Weight Diet or Exercise unhealthy every year, then you can ask the question what are we doing wrong? It's a very important question because many people think that they are doing the right thing so they persist in doing their routines. Many people are following the advice they read anywhere, but are frustrated to discover that they are not getting the results they expected.

Are you one of the million people suffering from some health problems?

Or do you fear that you may become ill in the future? Being overweight with an increased risk of diabetes is a fact for two out of three people.

You may not be having some weight problem yourself, but surely, you know someone who may be prone to the risk of diabetes.

How have we arrived in this state? It is not as if we do not recognize the problem. It is widely reported in the news. Plus, there is no shortage of advice. Many people try to do something about it and start a diet. But, most people do not get the results they want and the problem is growing worse. So, what factors could be involved that would explain this?

The first cause of the problem is that most people do not think that it applies to them. We have the ability to believe something applies to other people, but not to us. We make all the excuses and rationalization if we are included in the equation just to be excepted from it.

The second cause of the problem is you are always in the mood for implied competition with your friends and colleagues. We judge ourselves by equating our lives and health with that of our networks and family. For example, for most people it doesn't really matter how much they earn so long as they earn 25% more than their best friends. So, if we are healthier or not as much overweight than our friends, we worry about it less.

Two other factors that contribute to a decline in health is the growing trend towards the need for instant results and a reduction of personal responsibility. Food provides an instant gratification when we eat, but becoming healthy takes time and discipline. Many people are waiting for the discovery of the magical pill that guarantees instant good health than doing some physical activity and see it through with persistence and effort.

Many of today's health problems are attributed to the long term consequences of dieting. In short, if we are increasingly overweight and www.Sleek.ly

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Food provides an instant gratification when we eat it, but becoming healthy takes time and discipline.

Logically, there are only two assumptions. One, they are eating more than the recommended per calorie daily intake and second, they are eating the wrong things.

Let's look at the first assumption. Most people know that they will gain weight if they ate too much. That is why they start dieting or embark on a new fitness routine. But one aspect that is normally overlooked is the individual's metabolism, which is not constant and varies from one person to the other. Some people can eat a lot and not get fat, while others who eat the same amount of food get fat and gain so much pounds. If their metabolism slows down during their diet, it's more likely they will not lose the weight they expected to lose even if they only eat too little.

The second assumption is eating the wrong things. Isn't it ironic that a number of overweight people has grown progressively huge when there is a snowballing number of low and fat free products in the market.

This is because people get on a diet that is suitable for them or they could be overeating even the super foods.

While many foods may promise a magic bullet to healthier body, there are a few basic food rules that we really shouldn't stray from. @OfficialSleekly

Why You Should Always Use

GLOVES AT THE GYM

Weight training has become a popular phenomenon.

Whether you are an athlete or an adult, the routine of exercises are the same: barbells, dumbbells, or machines to strengthen your muscles. While these exercises will surely help you lose weight, there is a collateral damage-blisters on your hands. After a while of lifting weights, blisters will start to appear on your hands. These sores are so painful that is why it can be an issue, especially for women. That's why you need to wear gloves before you start your workout to evade these very achy hand eruptions.

Gloves for weight training come in many varieties of materials such as leather, nylon, and neoprene. They are all designed to protect and support your hands from any blisters or sores that will disrupt you from working out..Well, aside from the customary purpose of the gloves, here’ s a rundown of some of the many benefits you will get by wearing gloves while performing your exercises.

SNUG GRIP. By wearing gloves, you give your hands a favor. You will instantly feel the difference once you grasp the bar, especially if you are now training for the heavy weights. While you are performing any exercise that requires your back to hang down like the dead lift, wanting to reach your lower back muscle, before your hands start to ache. You will easily complete the set by using the gloves for stimulating your muscles will come easier if you have it on.

Sleekly recommends: Harbinger Women's Flex Fit Weight Lifting Gloves, $17.99 - $24.74 www.Sleek.ly

Another good feature is that gloves help you prevent the slipping of your grip during your workout. It provides a better grip making you focus more on the correct execution of the exercise rather than getting diverted on how to grasp the bar.

PROTECTION. Calluses and blisters are the result of friction between your hands and the metal bar. These blisters can be painful, especially if you are new to this whole routine. Though at first it is not apparent, but with time, these calluses and blisters will be viewed visibly and surely make your hands rough to touch and ugly to look at. But you can avoid these unnecessary hurting of your hands by wearing gloves every time you undergo weight training. By doing so, you are not only protecting your hands from the calluses or blisters, but from any damage you can possibly bump into the gym just because you are not wearing any gloves.

CONFIDENCE. If you are wearing gloves, you seem to be more confident in lifting more weights in the gym than ever. Due to this, the National Strength and Conditioning Association suggest the creation of a regular sequence for athletes so that it will be easy for the athletes to sink the activity in their minds and get on track with the routine. You need all the confidence in the world for even the smallest details; even just tightening your shoes can cause a major distraction to the athletes.

Just be sure that you put forth all of your energy to your muscles so that you will attain perfection in the performance of your activity. In effect, you will definitely reap the maximum benefits from lifting these weights.

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LEARN MORE

8

The Importance of

FLEXIBILITY

Flexibility is a very important component of fitness. It is one trait that is vital in your every day living. If you are flexible, you can do anything your mind can perceive. It is proven that if you are stretchy enough, it will obtain some more positive impact on your life. If you are thoroughly engaging in some physical activities and at all times maintained a balanced diet, then surely you will be living a quality of life that is free from illness and other health problems.

To test your flexibility on a regular basis, you need to give value to stretching. Many people tend to overlook the value of stretching so better make sure that you are not one of them. Aside from stretching, you can also maintain an exercise pertaining to your joints. You can do ROM or better known as range of motion in your joints every now and then to roused that part of your body that is linked with joints.

Flexibility is the ROM itself for by doing range of motion in the joints, you aid in lengthening the muscle fibers that come in contact with your joints. Logically, the range is dependent on the individual’s muscle length of these joint muscles. But this can further be enhanced by doing regular stretching every day, incorporating it in your daily exercise routines. This is the very reason why Yoga works. Stretching everyday can improve your overall athletic performance, no matter what your body size or type is. www.Sleek.ly

But before anything else, do you know how to determine your flexibility level? Well, you do not need to go out of your house or even out of your room to know your flexibility level. All you have to execute is the 'sit and reach test'. This is probably the easiest way to determine your flexibility score, but neglecting such test and stretching programs can lead you to several complications like stiffness, pain and even injury throughout your body.

There are various parts of your body that must be addressed to in order to establish personal flexibility. These are your ligaments, muscles, skin, tendons, joint structure, scar and adipose tissue, age, body temperature, gender and all your activity in the day. All these will be taken into consideration for you to be able to effectively engage in Yoga or other form of physical activity that also equates with a stretching regimen. All these will influence the range of motion of your individual joint.

One additional anatomical elements of flexibility is called areolar tissue. This tissue acts as a binder for other tissues and stretch receptors. The compositions of stretch receptors are spindle cells and Golgi tendons. Spindle cells are tasked for making signals through muscle contractions and this kind of cell can be found in the middle of the muscle fiber. While the other part of Stretch receptor is known as Golgi tendons.

This kind of tendon is responsible for relaxing the muscle. It can be found near the end of a muscle.

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to be continued... @OfficialSleekly

Bendy Body A FLEX-STABILITY WORKOUT

Stretch and Strengthen for Peak Performance with Kristina Nekyia DVD, $24.99

The Importance of Flexibility...

Balance disorders and pain syndromes are just some of the negative symptoms associated with a loss of flexibility..

Do some stretching on a regular and continual basis for the more these receptors are trained, the easier stretching will be for you.

But there is always a beauty of mediocrity. Overstretching is very much discouraged. Too much stretching exercises in various types of physical training from running to gymnastics can lead you to some injury. In yoga, the more flexible you are, the more prone you are to injuries. This is a serious matter since the general range of motion for the majority of activities is slightly more than adequate, but going too fast or sudden jolting movements can cause muscles to seize.

All these overdoing will only lead to one thing: severe pain. So make sure that you will not be overdoing stretching if you are practicing yoga and during any kind of stretching routine.

Sleekly Recommends: Get Bent - Circus Style Flexibility Training with Kristina Nekyia DVD, $24.99 www.Sleek.ly

Balance disorders and pain syndromes are just some of the negative symptoms associated with a loss of flexibility. That is the reason why in most physical routine, stretching always has a part of. It has a sure positive effect on your overall flexibility as long as the stretching exercises are done properly and with professional supervision.

Many women nowadays prefer yoga and other stretching training for it provides fitness with only a minimum dosage of metabolism and stress, but come up with a symbiotic yet strong relationship. Stretching is the wholesome activity that the different parts of the body are able to participate.

It is the guardian from any diseases since it cares for your internal organs and at the same time detoxify your body to keep you healthy.

Truly, regular stretching will keep you stronger and healthier by supplying lubrication and flexibility to your joints and tendons and ultimately, you will gain stronger muscles.

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make you feel younger, increase our sociability, reawakens and stimulate romance while at the same time giving you an active mind an healthy body. Additionally, dancing tunes not only a specific part, but your entire body.

The Lazy Girl's Guide to

FITNESS

GET FIT WATCHING TV. If you love watching television most of the time, then get fit by watching TV. But there is a need for you to change some furniture at home. Invest in buying a fitness ball to replace your favorite couch. By using the fitness ball while watching television, you will both be improving your balance and at the same time strengthen your core muscles. One good tip: during commercials, try doing some crunches, stretching or simply stand up and do star jumps.

JUMP INTO A POOL. If you are under the overweight or obese level, water is suggested to be the best fitness tool for you.

Swimming boosts your cardio intensity, offers resistance and tones all your major muscles. Although it is only low on impact, swimming burns calories like a mystic. It sustains some of your weight that is why workouts are stress-free on joints and tend to lessen possible injury. You can burn 11 calories per minute by just energetically swimming through the water.

Walking still takes the throne of being the easiest and cheapest way to become fit and trim...

Sleekly Recommends: 10,000 Steps a Day to a Better You, $7.99 Reality bites, not everyone has access to a gym membership. There may only be a few that goes to the gym religiously. The rest of us? There is surely a never ending excuses and alibis. Some would find the gym registration for membership so expensive, while others just do not fancy exercising. Many of us already know the benefits of exercising regularly, but if you’re one of those lazy girls then this guide is for you. You can still achieve your goal to lose weight without sweating it out. Or maybe, just a little sweat.

TAKE A BRISK STROLL. Walking still takes the throne of being the easiest and cheapest way to become fit and trim. Aside from giving you an increased cardiovascular strength, walking can strengthen your leg, tummy muscles and trim waist. It will also aid you in reducing your risk of cancer, stroke, heart disease, diabetes and other major illness. So, just keep on moving.

DANCE, DANCE, DANCE! Aside from dancing is incredibly fun, dancing will bring out your creative flair,

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EXERCISE IN A 9-5 OFFICE. Who says you cannot exercise just because you have a sedimentary kind of work? While sitting, you can at the same time, do butt clenches to tone your bum. You can also sit up straight, pull your belly button in, tightening your abdomen as long as you can while typing an email or some paperwork in the office. During breaks, do leg stretches.

PLAY WITH KIDS. Do you have kids or nieces? Try playing with them for an hour or two, since children are naturally active, it will just be like you’re working out. Or you can also play with your pet to burn those calories away.

EXERCISE IN BED. While lying in bed, tone your triceps, upper arms and back. Using your left hand, grasp your rig arm between the elbow and shoulder. Or you can also pull your right arm back and create resistance with your left hand. If you want, you can also do some crunches, sit ups and stretches.

LASTLY, EAT SMALL, REGULAR AND BALANCED MEALS. By doing so, you will keep your body's metabolism at an optimum.

So who said to be fit, you need a treadmill and other complicated gym machines? Hope this lazy girl’s guide to fitness give you a pull and start losing that extra weight. Good luck!

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@OfficialSleekly

PHYSICAL EXERCISES to lose belly fat Clinically speaking, having a belly fat is known as central obesity. In the ordinary phrasing, it is known as abdominal obesity. But sadly, most people are not mindful of the threat that having a belly fat stance. Belly fat can cause a lot of health problems. It may lead to the increase of the level of your fatty acids in your liver, decreased insulin production causing Hepatic steatosis. Put simply, belly fat will help build up fats in the liver.

While it is very hard to lose belly fat and there is no “magic bullet” to get rid off it, this article will try its best to give you insights on how to effectively lose that stubborn abdominal fat. But before starting the recommended exercises, you need to understand that when you burn more calories than what you consume, you will surely lose weight. In the same way, if you take extra calories than your body can burn, you will gain fat. With that realization, you can begin these suggested routines.

EXERCISE BALL CRUNCH. You must prepare an exercise ball for the crunch. Using this ball, the abdomen will be exerting more effort, but you still need the whole body to stabilize the ball in the duration of the exercise.

This kind of exercise is difficult to execute compared to the rest, but you can rely that it is the most effective exercise to lose that belly fat. To perform this exercise, first you need to station yourself on top of the ball with your lower back wholly braced. Then put your hands on the rear of the head. Bond with your abdomen in order to drag the base of the rib cage heading in the direction of the hips.

Sleekly Recommends: Static Strength Exercise Stability Ball, $19.33 - $75.16 www.Sleek.ly

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You need to do this for you to be able to lift the chest from the ball. Try to sustain the ball’s steadiness as you curl upwards and lower the back downwards for you to permit the stretching of the abdomen. This exercise should be performed and executed in 12-16 repetition, 1-3 sets per day.

LONG ARM CRUNCH. This is an alternative for the usual floor crunch where you hold your arms behind you and then you add a lever for you to move then proceed for a difficult exercise. To perform this exercise, lie flat on your belly on the floor, then stretch your arms straight at the back, allowing them to clasp and run along with the ears. Gradually contract the abdomen and lift shoulders from the floor cautiously in order to keep the arms straight. This should be done in 1-3 sets with repetition of 12-16.

THE BICYCLE EXERCISE. This exercise is best when targeting six pack muscles. In order to perform this exercise, lie flat on the floor on your back, allowing your hands rest behind your head.

Move the knees towards the chest as you lift your shoulders off the floor. Gradually bring left elbow towards the right knee as you straighten the left leg. Change side and carry on assuming a pedaling motion. Perform 1-3 sets with repetition of 12-16.

THE VERTICAL LEG CRUNCH. This particular activity is similar to the leg crunch. To perform the exercise, you need to lie down with your legs raised straight up, hands placed underneath the head to offer support and knees crossed. Contract the abdomen as you lift the shoulders from the ground and maintain your legs in a permanent position. Perform 1-3 sets with repetition of 12-16.

There are plenty of activities that also serve as exercises to allow loss of belly fat. As long as you do the exercise that you’re interested of doing regularly, you will lose that belly fat. It is vital that you will find the exercise that you love. If the above exercises do not go with your taste, try swimming, hiking or biking -they are also effective in getting rid of belly fat.

@OfficialSleekly

12

CREATINE

what is it

AND HOW MUCH DO YOU NEED? In this article I'll be going over what creatine is, how it affects the body and how it can help you get in shape.

I'll also be looking at how much you need on a daily basis to help you reach your goals.

Creatine is an organic acid that occurs naturally in the body. It helps to supply energy to all the cells in the body, especially the muscles. It is naturally produced from amino acids in the kidneys and liver. It is transported through the body in the blood to the muscles. Nearly all (95%) of the body's total creatine is found in the skeletal muscles. The heart, brain and testes hold the remainder.

Creatine supplementation is used by those who want to gain muscle mass. Because it helps to supply energy to the muscles, creatine can help you push through your workout where you would normally gas out.

Supplementation increases the body's stores of creatine, so essentially it will help you to push harder for a longer period of time.

For those who are looking to increase their lean muscle mass, increase their strength and endurance, you should supplement your diet with creatine. By increasing your lean body mass, you increase your metabolism and fat burning ability. So in short, when you add creatine supplement in your diet, you increase your ability to burn fat during and AFTER exercise.

Research has shown that supplementation of 5 to 20 grams per day is safe. Exceeding those amounts increase the probability that you will be wasting your money. Your body will probably not be able to absorb more and you will end up passing it from your body.

Creatine has a short life in the body and is usually passed through the urine about 3 hours after it's ingested. After a loading period of 12 to 24 grams per www.Sleek.ly

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Creatine can do a lot for your workout—especially if you take it at the right time.

Sleekly Recommends: Optimum Nutrition Creatine Powder, $15.39 day for 1 to 2 weeks, it is standard practice to take small doses of 2 to 5 grams daily over 3 to 6 hour intervals. The loading phase shortens the time it takes to see results from creatine. Loading is not necessary but it will decrease the time from around 4 weeks to 2.

Along with creatine supplementation, proper hydration is a key to increasing performance. Drinking 4 ounces of water for every 3 grams of creatine is the norm. Mixing creatine into a fast acting carbohydrate (like juice) will help get it to the muscles faster. When the body breaks the juice down, it produces glucose, which in turn produces insulin.

The creatine will catch a ride on the insulin into your muscles. The general belief is that taking creatine on an empty stomach helps with absorption.

There are several types of creatine on the market today but creatine monohydrate is considered the best. It is really up to you which you decide to take. Be sure to follow the manufacturers instructions on the label. You will of course want to talk to your doctor if you have a history of liver or kidney problems. @OfficialSleekly

THE MANY

WAYS to Quit Smoking People may acquire many bad effects from smoking. Smokers are very well aware of it, yet they endure with the unhealthy habit.

Knowing why you cannot quit will hold out the conversion. You can complete the transformation and stop smoking with hypnosis for example, an uncommon but definitely an effective method.

Smoking brings many harmful consequences.

Many campaigns have discussed the disadvantages of the habit, yet people are still crazy about it. The schools impart factual information against smoking. The government legislates and implements laws against it.

Many campaigners are also maximizing the Internet to talk against cigarettes and their bad effects to smokers and people around them. Tobacco companies, however, are not displaying any manifestations of slowing down. People cannot just easily kick the habit.

KNOW THE WHY'S. Chain smokers have to recognize why they like smoking and why they have difficulty of deserting in order to break the bad habit.

Many opted to smoke to deal with stress.

Work issues and family problems are among the common causes of the burden. Nicotine helps smokers muddle through pressure and strain. It works by providing a pleasant feeling to the smoker, letting them drift out from emotions like anger and irritation. But realistically speaking, some are just too hottempered, so it makes sense that they deal with anger management rather than choosing to smoke. www.Sleek.ly

SEEK POSITIVITY. The people around you play a big role.

Many times colleagues are the source of irritation. You can choose to surround yourself with kind co-workers. Avoid people who irritate you, rather than deal with them and smoke afterwards. Choose to stay with your friends all the time and have a good laugh.

BE PRODUCTIVE. Some smoke because they just want to be busy with something. Find something more productive to do, read a good book or play sports.

If the above tips will not work for you, then: SEEK EXPERT HELP. Getting professional help might be what you need. There are also numerous expert methods to stop smoking, such as rehabilitation and counselling.

TAKE NICOTINE PATCHES. Nicotine gum, patches, inhalers, sprays, and lozenges are nicotine replacement therapies. They work by giving you nicotine without using tobacco.

Sleekly recommends: NicoDerm Clear Patch, $38.98

To quit smoking, try to stay away from situations that normally make you feel like smoking..

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@OfficialSleekly

VIBRATION PLATE The Extraordinary Benefits

Vibration plates - you might be wondering how this piece of exercise equipment actually work. This sweat-free equipment seem too good to be true: users can see faster results in comparison to custom workouts and increases the amount of calories burnt in a shorter period of time. You can even top up your tan whilst you shake your body into shape with certain tanning salons incorporating specialized plates into their sunbeds. Yes, it certainly is a very promising equipment.

But, for all the cynics out there, this miracle gyrating machine is repaying some extraordinary results. This is an observation coming from the actual individual users and companies reviewing the effectiveness of vibration plates. When used correctly, this equipment works by vigorously vibrating the muscles of the body, causing them to constantly contract and relax more than a few times per second. The rapid vibrations work muscles that are tricky to target when carrying out conventional exercise - all at once. Extensive studies have also shown that regular, correct use of vibration plates can

help increase bone density and encourage bone regeneration - a breakthrough discovery with regards to osteoporosis treatment.

The medical benefits of vibration plate have also been recognized by NASA as a potential combatant against muscle and bone degeneration in astronauts. Due to a lack of gravity, and therefore lack of normal body weight resistance on muscles, astronauts experience a rapid deterioration in muscle mass and bone density. In an attempt to alleviate the effects somewhat, astronauts in space are required to exercise for 2 hours every day. This laborious routine still does little to prevent extensive bone and tissue reduction. Although studies are in the early stages, it is theorized that spending 10-20 minutes each day on a vibration plate could improve bone density for suffers of osteoporosis and significantly reduce atrophy of the muscles and bones for astronauts.

These vibration plates are not only for the exercise-shy and sweat-phobes, there are a multitude of exercises that can be carried out if you would rather not stand still. Many regular floor exercises, such as push-ups, squats and lunges can all be carried out whilst using these machines - these exercises will be intensified due to the vibrating technology as discussed.

Sleekly Recommends: Confidence Fitness Slim Full Body Vibration Platform Fitness Machine, $249.99 When used correctly, this equipment works by vigorously vibrating the muscles of the body, causing them to constantly contract and relax several times per second.

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NUTRITION

HOW WILL A JUICE CLEANSE BENEFIT YOU

By Dr. Mindy Pelz, DC RESETFACTOR.COM

Many health enthusiasts and dieting experts recommend juice cleanses to get the body back on track and help to release toxins from the system But does it really work?

During a juice cleanse or a juice fast, you will spend a period of time consuming only liquids and juices instead of any solid foods. In most cases, the fast lasts for 24 to 72 hours, but there are some medically prescribed juice cleanses that last for a week or even longer.

The drink that is consumed during a juice cleanse includes a variety of fruits and vegetables. While store bought cleanses are available, the freshest juice comes from store bought produce fed into a home juicing machine. Since fruits and vegetables are high in essential vitamins, minerals and nutrients, consuming this juice gives the body exactly what it needs to maintain and thrive during the fast.

While many think the weight loss that comes with a juice fast is the result of a reduction in calories, that is only partially true. While juice fasts are lower in calories than diets filled with fast foods, they also naturally reduce the appetite and cravings for unhealthy foods. This means that the benefits of a juice fast continue on after the fast is complete and cause many individuals to make healthier food choices on a long-term basis.

A juice cleanse is beneficial for so many reasons, and participating in one can help you to break a lifetime of unhealthy eating habits and finally lose that last ten pounds for good. Take the time to explore the benefits of juicing raw fruits and vegetables, and give a juice fast a try to discover a healthier way of living that will benefit you for years to come.

Limiting the diet to healthy juices allows the body to reset, re-hydrate and release toxins. The end result is often weight loss, but more importantly, juice cleanses provide an extreme time of healing for the body that can help to boost energy and improve overall health.

Juicing fresh, raw produce provides the body with extremely high levels of vital phytonutrients, enzymes and antioxidants. These ingredients are proven to boost liver functioning, support healthy digestion and enhance the amount of nutrients delivered through the circulatory system to every vital organ in the body. Since these benefits are not regularly received by Americans as the result of an all-too-common over-processed diet, taking the time to participate in a juice cleanse is something that we should all strive to do on a regular basis.

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Limiting the diet to healthy juices allows the body to reset, rehydrate and release toxins. The end result is often weight loss, but more importantly, juice cleanses provide an extreme time of healing for the body that can help to boost energy and improve overall health.

Dr. Mindy Pelz, DC

@OfficialSleekly

17

8 WORKOUT

MISTAKES

Women Make

There are a lot of unhealthy and counterproductive workout habits and behaviors in which many women unknowingly partake of; things that they been doing wrong for years but just couldn't take the time to examine and correct. These are mistakes that anyone can make, especially women, when embarking on a workout routine. I am here to warn you of what they are before you accidentally develop these bad workout habits.

1. WORKING OUT ALL THE TIME. There are many reasons women work out: to lose weight, to maintain a fit and healthy body, to reduce stress, to have a time to catch up with friends and more. Often times, for these number of reasons, a lot of women workout even more than once a day, not giving their bodies to rest.

It is important to balance your exercise with rest and recovery. It is this alteration of adaptation and recovery that will take you to a higher level of fitness.

2. NOT RISING TO THE CHALLENGE. Finding a workout routine and sticking with it is a great thing, but falling into a rut won't help you achieve and maintain your goals. As with any selfimprovement project, you must challenge yourself. When a weight becomes too easy, add to it or add reps. Same thing with your cardio, if you have been running for months, switch it out to swim, bike or use the elliptical. Work out with a friend or personal trainer to help you challenge yourself. www.Sleek.ly

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It is important to balance your exercise with rest and recovery. It is this alteration of adaptation and recovery that will take you to a higher level of fitness.

3. NOT GETTING ENOUGH SNOOZE TIME. Depriving yourself of sleep will only slow you down from achieving your fitness goals. A night or two of poor or little sleep won't have much impact on your performance, but if you make a habit of it, it can result in subtle changes in hormone levels, particularly those related to stress, muscle recovery and mood.

4. SACRIFICING FORM FOR PRIDE. Working out is not a competition with anyone but yourself. Easier said than done, right?! The truth is, poor form or posture when working out can result to injury.

to be continued... @OfficialSleekly

18

8 Workout Mistakes Women Make...

It is important to balance your exercise with rest and recovery. It is this alteration of adaptation and recovery that will take you to a higher level of fitness.

Lift and exert effort to the point you are comfortable with. If it’s painful, stop, take a step back to assess what you could be doing wrong. Ask for assistance, a professional trainer can help you correct the form and teach you how to properly lift weights or use a machine. Doing so will save you from aching backs and missed days of exercise.

5. FEAR THE UNKNOWN. Many women go to the gym and do the same thing every time. Not always because they enjoy it, but because it is all they know. Not only is this a waste of the gym fee, but also a lost opportunity. Talking to a professional trainer or the floor staff to help explain and demonstrate how a machine works or asking them for a great arm exercise with free weights are great ways to get past that fear.

6. DOING CARDIO THE WRONG WAY. Cardio is great; it's definitely a part of any fat-burning workout routine. But there's a

delicate balance when it comes to cardio - If you don't do enough you are cheating yourself, but if you do too much you are needlessly exhausting yourself. The most important thing to remember is you want to reach your cardio potential by not doing less than 25 minutes or more than 45 minutes. This "magic zone" between 25 to 45 minutes is the fat burning zone where you can't go wrong. Do not overdo it or you will hit a training plateau where your workouts become stagnant and your body "hits a wall" and you slow/stop your progress.

Do cardio at 65-75% of your target heart rate and focus on keeping your heart rates within that range, so that you don't accidentally burn off your hard earned muscle mass.

7. FORGETTING CORE ESSENTIALS. Core exercises are a crucial part of any workout routine.

These exercises strengthen the body, particularly the pelvis, hip, and lower back areas. Some examples of this type of exercise include crunches, reverse crunches, ball crunches, oblique crossing over crunches, air bicycling, plank, butt lifts, back extensions with ball, and many more.

There are tons of benefits that you can get from doing core exercises. Aside from being a good workout for your abdominal muscles, they also benefit your physical health in more ways than you can ever imagine. They improve flexibility, strengthen abs and the entire body, reduce lower back problems, and promote breathing and lung capacity.

8. NOT GETTING THE RIGHT GUIDANCE. A personal trainer who is more than a trainer but more like a coach, who will hold you accountable for your actions (in and outside the gym - where the real work counts), is pretty hard to come by. Find someone who will inspire you and you'll be comfortable working with for a long time.

There you have it! The 8 workout mistakes you or someone you know are probably making now.

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5 tips to make

COUNTING

CALORIES EASIER (SIMPLE)

You've been told that calories are important. And that weight loss is about calories in versus calories out. But you've also heard that calories don’t count — that thermodynamics don’t apply to humans. And that weight loss is endlessly complex and that calories are a “scam.”

Both sides say their ideas are supported by scientific evidence and you’re not sure which to believe.

Calorie counting, when done properly, is still an effective way to lose weight. Because a number of experiment shows that creating a caloric deficit always result to weight loss and eating more calories than you need always result to weight gain.

Try these 5 tips to get better results and learn how crucial food portion sizes are.

1. RULE OF THUMB. Whatever food you have on your plate should be no bigger than your fist. A cup of breakfast cereal is about the size of your fist.

Your fist is a great measuring tool so you don't eat more than you should.

2. MODERATION WITH DESSERT. This should not be a shocker, but it can be very tempting to go back and get a second piece of cake or a second bowl of ice cream.

4. USE SMALLER DISHES. This might sound crazy, but when you use smaller dishes you eat less. Use smaller dishes to overcome mindless eating.

5. HAVE A PLAN. Write down what you eat. Plan for three well balanced meals and 2 snacks during the day. Your snacks should not be more than 200 calories.

Estimating your calorie intake is tough, so it's best to keep track of them in a journal or calorie counter and diet tracker apps (e.g. MyFitnessPal).

...creating a caloric deficit always result to weight loss and eating more calories than you need always result to weight gain.

3. ESTABLISH GOOD EATING HABITS. Eating a balanced diet on a regular basis will make counting calories easier. If you are eating lean meats and green leafy vegetables regularly, you won't have a plate chocked full of calories. www.Sleek.ly

Sleekly recommends: The Complete Book of Food Counts, 9th Edition: The Book That Counts It All, $4.82-$8.99 Sleek.ly

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CARDIO TRAINING

20

what you should know

Every person would like a cardio training regime that should supply them with the great results they want. After a while, you simply must spend time thinking about, are you noticing the success that you're working so hard for? Did you just answer no? In that case, have you been taking the actions required to alter it?

Don't be fooled, cardio training is definitely a great way to get rid of fat. Unfortunately, many people simply are not aware of precisely what cardiovascular training methods they need to utilize to notice results.

The web is filled with numerous cardio exercises, which sadly are not working. To begin with, you must stay away from the standard and dull 60-minute aerobic regimens!

The times of aerobic cardio training are gone.

The main people that really should be making use of aerobic training is crosscountry athletes or maybe people that simply cannot resist running for hours.

High-intensity cardio training is explosive, efficient, and more than anything highly effective.

This implies your upcoming cardio workouts will require half the time and energy to carry out and you are going to burn off twice as many calories from fat. Anaerobic cardio exercise is always better than aerobic, simply because it truly builds lean muscle. Though aerobic workouts can get rid of fat, they do not have a basic foundation to keep the fat off. Without lean muscle mass it might be really hard to keep future fat gains away. www.Sleek.ly

At this moment you're most likely saying... "I could simply just weight lift". No, sorry, that won't be effective either.

Aerobic cardiovascular is known for reducing lean muscle.

High-intensity cardio may be the best way to go, but how should you initiate your own high-intensity cardio quest?

Sprints are the very best option for newbies. Sprint training is an excellent technique to build up a solid foundation for additional intense workouts later on.

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There are numerous different versions of the sprint like resistance sprints, interval sprints, and hill sprints.

In case you're searching for more high-intensity cardio workout, your other options are bodyweight circuits, suicides, plyos, and agility's.

Sleekly recommends: Warrior Cardio: The Revolutionary Metabolic Training System for Burning Fat, Building Muscle, and Getting Fit, $14.99 @OfficialSleekly

RESISTANCE BANDS

FOR THE LADIES Resistance bands are a wonderful complement or alternative to free weights and other resistance routines. Bands come in many kinds, but can be broadly divided into two categories: flat bands and resistance tubes, each with its own subsets and accessories and specialty bands. Their popularity as fitness tools has been growing since the 1980's and they are now found in fitness centers around the world.

brands are pretty cheap (you can get single bands for under $20).

Resistance bands are a great way to get a quick full-body workout just about anywhere. And that is a good news because it just isn't always easy to get to the gym.

Women, working women with children in particular, have pretty much no free time. So, if you are a woman, anything that will make it easier for you to get in shape is purely divine!

Bands are extremely versatile and this is probably one of the reasons why women like them so much: They can fit into or replace a wide variety of fitness routines from free weights to pilates, yoga, circuit training, sports specific training and the list go on.

More importantly for women, however, unlike freeweights, bands are lightweight, easy to store or transport (especially without accessories) and you can work on your flexibility at the same time. They can even be used during pregnancy. Another advantage is that bands tend to favor toning and strength and definition over bulk, which many women prefer (although women don't naturally bulk up like men). Even better news is that high-end www.Sleek.ly

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With bands, you can take half an hour and workout in your office, home, and even hotel rooms. You might even consider taking them on a road trip and using them when at rest stops along the way (a great way to loosen up and get the blood flowing during a long drive).

Just remember to be safe when using resistance bands.

Learn how to properly use them, ask your coach, trainer or any sports health professional. Also, always inspect your bands before using them to make sure they are in good condition.

Sleekly recommends: Black Mountain Resistance Band Set, $29.99 @OfficialSleekly

Find the best

23

PROTEIN

SUPPLEMENT CHOOSE WHEY PROTEIN CONCENTRATE

keep its energy and ready for the next day. What’s good about this type of supplement is that it is digestible and can be easily absorbed by the body.

Remember, whether you simply want to stay fit or build muscles, you can always have a great choice through purchasing whey protein concentrate.

For many athletes, they know exactly the value of taking the best protein supplement today. These men and women believe that through consuming the right amount of essential protein, they can instantly improve the level of their performance.

When searching for the protein supplement made from whey, some people find it difficult to choose the best.

However, through following some important guidelines, it will be easier for them to discover the best and quality whey protein concentrate on the market!

Like what most bodybuilders do, they incorporate whey protein shake in their daily diet to keep them active and energized. They usually consume this healthful shake at least half an hour before they hit the gym. These people believe that this is the most effective strategy to help them lift different weights without difficulty. Because of the excellent nutrients coming from organic whey, the body can easily recover, help the muscles grow bigger and heal the torn muscle tissues.

Once you discover the best product that suits your needs, read the label carefully and check if the nutrients you want are included. You also need to determine the reputation of the company that produces this type of supplement. Moreover, compared to other types of protein supplements, whey protein products are a bit costly but can guarantee positive results.

If you really need to provide your body with the best protein requirements, I recommend that you choose whey protein concentrate. It contains trace amounts of lactose and milk fat, it’s more of a whole food and therefore superior to other types. That being said, whey protein concentrate contributes more health benefits and immune boosting effects. It also has the unique ability to increase endogenous production of glutathione, the master antioxidant.

Whey protein is a powerful supplement, it can restore your energy faster whether you perform exercises in the gym, or execute your hectic daily routines. ...whey protein concentrate contributes more health benefits and immune boosting effects. It also has the unique ability to increase endogenous production of glutathione...

Keep in mind that it is very important to analyze the nutrients incorporated into the product you decide to purchase. In addition, you have to think about your main goals if you can benefit from consuming whey protein shake. There are folks who love drinking a glass of this perfect smoothie before going to bed. They know that during this time, their body needs the exact nourishment to

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Sleekly recommends: Optimum Nutrition 100% Whey Protein, $57.99 Sleek.ly

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LIVE HEALTHY

with Yoga

The hectic schedules of lifestyle and professional commitment often take away the much needed time from us to take care of ourselves. We often fail to realize that this hectic lifestyle can take a toll on our body and mind. Our body and even just our reflection in the mirror will soon tell us that we got to do something to better the situation. However, it may be difficult to decide which fitness routine we should embark ourselves on. .Consider Yoga. Many believe that the benefits are purely spiritual and nothing more. However, Yoga can help you in many ways. Practicing Yoga will help us maintain a healthy body and mind. It teaches us the spiritual disciplines to be connected with our mind, body and soul. Yoga, unlike any other forms of physical exercises, is practiced for mental and spiritual peace along with physical fitness. It is a science that is being practiced for thousands of years. The ancient theories, observations and principles come together to revitalize, rejuvenate and strength the mind and body.

There are basic processes in which benefits can be derived from ancient health Yoga. The postures (Asana), breathing (Pranayama) and Meditation ensures physiological, psychological and biochemical benefits. Practicing this ancient form of exercise gives you the sense of centeredness, coordination and grace.

The postures in hot yoga series invigorate your entire body with rejuvenation. www.Sleek.ly

“If we practice the science of yoga, which is useful to the entire human community and which yields happiness both here and hereafter – if we practice it without fail, we will then attain physical, mental, and spiritual happiness, and our minds will flood towards the Self.”–Sri K. Pattabhi Jois

Weight loss, a strong and flexible body, glowing beautiful skin, peaceful mind, good health – whatever you may be looking for, yoga can offer. Yoga is not limited asanas. Yoga offers immense benefits in uniting the body, mind and breath. When you are in harmony, the journey through life is calmer, happier and more fulfilling.

Aside from the benefits mentioned above, Yoga and the mindfulness that comes with it have the power to improve your intuitive ability so that you effortlessly realize what needs to be done, when and how, in order to yield positive results.

Practicing yoga helps develop the body and mind bringing a lot of health benefits, but it is not a substitute to medicine. It's also best to learn and practice yoga under the supervision of a trained Yoga teacher. Yoga is a continuous process. So keep practicing!

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Healing Emotional Eating Habits With Yoga @OfficialSleekly

MOTIVATION TO

25

WORKOUT when you feel like you have a purpose in life and you feel like you have goals to achieve, your motivation kicks up a notch. It's when we tend to go from day to day and not realizing that we have so much to give to this world that we just adapt to the everyday rituals that we go through.

It's important to know that you do have a purpose, even when working out.

We all have priorities in life, whether it's providing for your family, staying fit, enriching your spirituality, etc. These priorities will take us to where we want to be. So if you want to stay healthy, make sure working out gets to your priority list.

I think it's important to know that everybody's motivation may come from different sources. Some people's motivation might come from pictures of what they used to be, maybe before they had a baby, or some people's motivations might be of pictures of women that look very strong and fit.

Weight loss takes time. It doesn't happen overnight and I'm sure you heard that many of times. The most important thing that you have to realize is that it is a slow process, so if you lost 5 pounds or if you lost 1 pound this week you have to take that as motivation. You just proved to yourself that you can do this.

One in every three Americans is obese in the United States.

As the years increase, so does the obesity rates. Let your motivation be your kids, your spouse, your family, your significant other, they all deserve to have you around just a little bit longer than maybe you thought you should be.

They deserve to have your presence and they deserve for you to be around them so that they can join you for a long as they can.

A common question I get asked is how do you stay so fit? How do you build muscle and what keeps you going at that rate? I have to say motivation is key. And my motivation comes from the way I feel from the inside. I think it's important to 1) know why you exercise and 2) have goals to get you there.

Also, surround yourself with positive, uplifting people. They are often times fitness junkie too, who can help you stay motivated and even to step up in your fitness game.

Let me take you back to a time where I can remember having no motivation. Maybe it was the feeling of having no purpose. I think purpose and motivation can go hand-in-hand. I think www.Sleek.ly

Working out but not losing weight? Here's why >> Sleek.ly

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GREEN TEA

and how it helps with weight loss Green tea is famous for its fatburning qualities. The concentration of EGCG is high in green tea so its antioxidants prevent cancers, neurogical diseases and high cholesterol.

Can drinking green tea help you lose weight? Will it help eliminate some of that "extra fat"? Surprisingly, tea or the extract of it is included in many of the weight loss supplements on the market today. It's because green tea has fat-burning qualities. The concentration of EGCG (epigallocatechin gallate) is high in green tea so its antioxidants prevent cancers, neurogical diseases and high cholesterol.

If you were to go to PubMed.com and do a search for green tea, you could easily find over a thousand studies about it and its components. Some proven benefits are: fat loss, antioxidant activity, cancer control, cognitive development, general health and well-being.

If you have problems maintaining glucose, it may be worthwhile as a glucose regulator, meaning it will slow the growth in blood sugar following a meal.

It's a really strong anti-oxidant, just like Beta-carotene and Vitamin C. The active ingredient EGCG, could possibly be up to 200 times more powerful than vitamin E as an oxidant. It can promote weight loss just by having a few cups each day. For those who do not fancy the taste of green tea, supplements with green www.Sleek.ly

tea in it are also available. There are many kinds, it can be in pill form as a supplement or in multivitamins. I would still recommend purchasing a high quality herbal leaf, preferably all-natural.

The tea extract is a source of caffeine, and is quite often used as the caffeine portion of many well known fat burners. The all-natural tea helps aid toward weight loss by boosting the metabolic rate, which in turn helps to burn more calories.

Green tea catechins also inhibits fatty acid synthase.

Fatty acid synthase is an enzymatic system that is involved in the process of turning carbs into fat.

Drinking green tea high in catechins helps induce weight loss and lowers cardiovascular risks. There are tons of benefits one can get from regularly drinking green tea. These include: an increased metabolism, decreasing of triglyceride levels, a positive effect on insulin regulation and blood sugar, and quite possibly the inhibiting of certain enzymes necessary to burn fats.

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Sleekly recommends: Good Earth Matcha Maker Green Tea, $26.25 @OfficialSleekly

POST-HOLIDAYS BLUES 27

HOW DID YOU GAIN

SO MUCH WEIGHT? During holidays, it becomes very easy to indulge in a “holiday binge fest” where you eat and drink almost everything that looks appealing. You pay the price, though! You will know the next time you step on the scale and realize you've gained weight, or worse, when you try to put on your favorite jeans and they don't fit!

Sure we can blame the holidays, but there may be more reasons why you gain weight so much. Here are some of the reasons why.

CALORIE ATTACK. We all love food. Be it fried chicken or ice cream.

These contain a lot of calories (energies) that can lead to weight gain if not taken into moderation. Skipping meals can cause sudden calorie attack that urges you to binge eat.

MEDICAL CONDITIONS AND MEDICATIONS. There are rare medical conditions that lead to weight gain. The Prader-Willi syndrome for example.

It's a genetic disorder that makes you eat too much. Why? Because it makes you feel that you have not eaten enough. Another is brain tumors, it cause obesity if present in the appetite controlling area of the brain. Don't worry, these are rare conditions.

Moreover, drugs that are used to treat mood disorders or mood swings, high blood pressure, etc. can often result to weight gain as well. These drugs can can increase someone's appetite. They release feel good feelings that urge people to eat mindlessly! Therefore, more weight.

EMOTIONAL EATING. And because we love food, we take them anywhere with us. We use food to celebrate, to show generosity and even to mend a broken heart. We all have that day when we get into a fight with someone and a pint of ice cream helps you cool down. Or because you're off from work for a long period of time and there's nothing else to do but eat. Seeking comfort from food all the time is not a good habit, it can cause you your health.

Sleekly recommends: End Emotional Eating - Understand Your Triggers (And Learn How to Avoid Them) by Dr. Mindy Pelz,

Seeking comfort from food all the time is not a good habit, it can cause you your health.

We are all unique individuals with our own unique food habits. And most of the time. holidays can mess up our healthy relationship with food. What I would suggest you do is to have a plan of action in place to shed the pounds as soon as you resume your normal everyday routine.

It can be reducing your calorie intake, keeping a journal of what you eat and reviewing it daily, increasing your daily exercise or joining a support group.

Holiday weight gain happens… I believe in enjoying your holidays and relaxing, but you can also minimize the impact and easily recover from it.

DC, $7

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6 TIPS TO AVOID AND PREVENT

WRINKLES wear sunscreen or use facial creams. This not only will help you keep vibrant, young skin, which is wrinkled free but more importantly, it can help you avoid skin cancer.

Wrinkling can happen due to several different reasons and there are several different ways to tackle it. The kind that we're most concerned about for men and women (regardless of age) is caused habitual facial expressions, aging, sun damage, smoking, poor hydration, and various other factors.

5. GET ENOUGH SLEEP! You have to sleep, if not, your body will produce excess cortisol (see below cause it's not good), a hormone that kills skin cells. With enough sleep the body makes more HGH (Human Growth Hormone) that can aid in keeping that skin of yours young, flexible, and free from wrinkles.

No matter what your age is, whether skin wrinkling is just becoming prevalent, or you’re approaching an age where you can’t exactly keep your age a secret anymore, there are several ways to help you prevent, reduce, or avoid wrinkles.

1. WATCH OUT FOR THE SUN! This is usually a primary cause of wrinkles, with dozens of studies proving that it has its fair share of effect. It's proven that the sun has an even stronger effect on wrinkles than your genetics. Tests comparing two siblings have shown that sun-loving siblings have a higher tendency to get wrinkles than their counterpart.

2. STOP SQUINTING AND GET GLASSES! Making the same facial movements can come with consequences as it fatigues your facial muscles, creating a groove under the skin's surface. This groove will probably become a wrinkle. Don't forget your sunglasses as well. It will protect skin around the eyes from sun www.Sleek.ly

damage and will help avoid squinting.

3. NO SMOKING PLEASE! This advice hasn't really been 100% proven, but more and more studies are showing that cigarette smoke ages, skin -- mostly by releasing an enzyme that breaks down collagen and elastin. Furthermore, another test showed that a sibling who smoked had 40% more wrinkles than his brother/sister who didn't smoke.

4. SUNSCREEN ANYONE? So you can stay away from the sun huh... the American Academy of Dermatology suggests you Sleek.ly

6. CHECK HOW YOU SLEEP. American Academy of Dermatology says that sleeping in some positions for several nights can cause "sleep lines” -- wrinkles that become engrained onto the surface of the skin and don't go away once you're up. Sleeping on your side increases wrinkles on cheeks and chin, even more sleeping face-down may result in that weird eyebrow wrinkle.

Instantly Look Younger (Naturally) in 7 Ways >>

It's proven that the sun has an even stronger effect on wrinkles than your genetics. Tests comparing two siblings have shown that sun-loving siblings have a higher tendency to get wrinkles than their counterpart.

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Saving the

What You Should Know About

SPRAY TAN

SOLUTIONS There are many people around the world who love sporting a tanned skin. If you are among them, then you have come to the right place. Although the natural method of tanning is more desirable, many people in the society are becoming aware of the risks associated with exposing their skin to direct sun's rays for longer hours. The risk of getting skin cancer and other skin diseases discourage them from opting for the natural tanning method. If you have sensitive skin, then even a little sunburn might result in serious infections.

The best and most suitable way to enjoy a skin tan is to get that perfect toned down color without being exposed to the harmful UV rays. But, how is that possible? There are some people who consider opting for the tanning booths to get that desired effect, however this is not affordable for all. This is where the spray tan solution comes into the picture. This is a wise and easy way to get that perfect toned-down skin, and this product has been gathering great responses from people around the world.

of all safe ingredients including DHA, Vitamins, Bonzer, Copper, Allantoin, Aloe Vera, and antioxidants. The spray is only for external use and after the application it gives you a golden brown glow without any orange patch on the skin. Your skin also smells good.

So, this leaves people with two great choices to get a skin tan without being exposed to the harmful effects of the process. You may go to the tanning salons and get the tan done by professionals; or you buy a spray tan solution.

These tanning solutions have become a popular trend in the past few years as people started realizing their various benefits. This is an alternative sunless method that enables you to get a wonderful summer glow without having to get baked in the sun.

There are also those who are skeptical about using this solution because they wonder whether it is made of harsh chemicals.

The good news is that the spray tan solution is composed www.Sleek.ly

When buying a solution online, make sure you purchase it from a reliable spray tan solution supplier. You will find a lot of online suppliers selling a wide range of spray tanning products.

When buying a solution online, make sure you purchase it from a reliable spray tan solution supplier. You will find a lot of online suppliers selling a wide range of spray tanning products.

When purchasing it online, make sure you read the description and check the ingredients before buying the product. You should also read some customer reviews regarding the product before purchasing. A good solution will have a neutral odor and not smell like a strong perfume. If the product contains natural ingredients like aloe vera, it is safe to use on the skin as it does not cause any skin irritation or inflammation after application.

Sleekly recommends: Fake Bake Flawless, $12.63 Related: Soaking Up Spray Tan Tips

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POTENT

MEDICINAL Uses of Lavander Oil can use it for treating emotional stress, tension, depression, anxiety, headaches, migraines, etc. It has a very calming and soothing scent that makes it an excellent tonic for the nerves. You can revitalize your nerves using this oil to improve the efficiency.

SLEEP: It induces sleep and hence it is often recommended for insomnia.

The health benefits of lavender oil are attributed to its soothing and healing properties and hence, it is used to treat respiratory problems, enhance blood circulation, disinfect skin and scalp, relieve pain, suppress nervous tension etc. It has the Latin name Lavare, which means to wash. In the last few decades, its demand is increasing and there is no sign of its fall in the near future. This oil is extracted mainly from the flowers of the lavender plant through the process of distillation. The flowers of this plant are very beautiful and have very good aroma, which is good for making potpourri.

It is used in making perfumes that are very high quality. This oil is very useful in aromatherapy and is one of the essential ingredients of many aromatic preparations. Its applications are increasing day by day and are used in a variety of forms like soaps, lotions, infusions, gels, oils and many more.

Depending on your requirements, you can either blend it with other oils, or can use it alone.

URINE FLOW: Lavender Bulgarian oil is a perfect remedy for urinary disorders as it stimulates urine production and helps in restoring hormonal balance. It reduces cystitis or inflammation of the urinary bladder and also helps in reduction of associated cramps.

RESPIRATORY DISORDERS: Breathing problems can be eased with the help of this oil. It is much more effective in treating tonsillitis, laryngitis, whooping cough, bronchitis, sinus congestion, asthma, cold, cough, flu, infection and many more.

GENERAL SKIN CARE: The health benefits of lavender oil for the skin can be attributed to its antiseptic and antifungal properties. It is used to treat various skin disorders such as acne, wrinkles, psoriasis, and other inflammatory conditions.

Other health benefits of lavender essential oil include its ability to treat leucorrhoea. The oil can also be used to repel mosquitoes and moths, which is why you will find many mosquito repellents that contain lavender oil as one of the primary ingredients.

Some of the health benefits lavender and lavender Bulgarian oil are illustrated below.

NERVOUS SYSTEM: It is endowed with refreshing aroma that removes nervous exhaustion and restlessness and increase mental activity. You

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PAIN RELIEF: Lavender oil is also an excellent remedy for different kinds of pains caused by lumbago, backache, sprains, rheumatism, muscular aches, tense muscles and sore muscles. Its regular massage can provide immediate relief from pains in joints.

Sleekly Recommends: 100% Natural Pure, Undiluted, Organic Lavander Oil, $10.99 Sleek.ly

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32

Precautions When Exercising

IN THE HEAT The cold and dreary winter months may leave us longing for the warmth and comfort of summer. The prospect of getting some sun and burning off the extra pounds from all those holiday dinners or from too much lounging around the fireplace can be very exhilarating.

Whenever the sun is out, we may be very eager to go out and do your regular exercise routines. But before we get too excited to head out for a run, a game of tennis, or a brisk walk, there are a couple of things that we need to consider and watch out for when the temperature is high.

When you exercise in very hot weather conditions, both the stress on the body and the heat cause your core body temperature to rise up. In an effort to cool itself, your heart rate increases, sending more blood to circulate in the surface, leaving less blood for your muscles. This can put you at risk for serious heat related illnesses such as cramps, heat exhaustion, and heat stroke.

It is important to watch out for warning signs of heat-related illnesses. Take caution when you notice cramps, weakness, headache, dizziness, confusion, nausea and vomiting. Paying attention to these signs and symptoms can stop the condition from getting any worse and not resulting in a medical emergency. www.Sleek.ly

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Heat-related illnesses are highly preventable through taking these necessary precautions: KEEP YOUR BODY HYDRATED. Drink lots of fluids. This helps your body regulate its core temperature and replace fluid lost through sweat. It is also important not to wait until you are thirsty to drink. Thirst may very well be an early sign of dehydration.

WEAR LIGHT CLOTHING. Choose lightweight, comfortable clothing that helps sweat evaporate easily and keeps you cooler. Avoid dark colors that can trap heat.

CHECK THE TEMPERATURE. Know the temperature for the day before you head out for an activity. It is best to avoid exercising between 10am to 3pm when the sun is at its peak. Opt to exercise early in the morning.

KNOW YOUR FITNESS LEVEL. Don't overdo your activity, especially when you are new to exercise. Know your limits and take frequent breaks.

HAVE AN ALTERNATIVE PLAN. If the heat outside is intolerable there is no need to put yourself at risk. Hit an indoor air-conditioned gym or have a few laps at the pool. A cooler, more comfortable alternative can just be as effective.

Sleekly recommends: Fitbit Flex Wireless Activity + Sleep Wristband, $92.83

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2 MINUTES OF JUMPING JACKS. I am sure everyone is aware of how to do jumping jacks. To add more intensity, add a pair of 2 or 5 pound dumbbells to the routine. Raise the dumbbells over your head while you are doing the jumping jacks.

25 CRUNCHES WITH WEIGHTS. To perform this exercise, sit on the floor with your knees bent at a 90 degree angle, then hold out your hands parallel in front of you while holding a pair of dumbbells. Then, lower your back to the floor and come back up to the starting position. I recommend using light weights for this exercise. To mix it up a little, you could do 25 with weights and 25 without weights as one set.

Lower Ab

workouts

Ready to revamp your abs workout routine this 2015? Here we share 5 ultimate moves for creating a flat and strong core. Tone your belly with these awesome abdominal workouts.

WALKING LUNGES. Take 10 steps forward and 10 steps back. You can also perform this exercise by standing in the same spot and lunge forward.

Perform this exercise at medium pace while still maintaining control. You can do this exercise with or without weights, depending on your fitness level. To add some intensity to this exercise, you could also lunge forward for 5 reps and lung backwards for 5 reps for a total of 10. If you are using dumbbells you could also add in a few arm curls after each lunge. This will really help you break a sweat and get your heart pumping.

20 FLOOR MOUNTAIN CLIMBERS. Start in a push up position and then bring your legs in and out so that your knees are moving in under your chest, and then bring them back to the starting position. To add more intensity, add in a few push ups before the 20 mountain climbers. www.Sleek.ly

6 MINUTES OF HIGH INTENSE CARDIO. If you are working out at a gym, you could use the treadmill or stair climber. If you are working out at home, you could jog on the spot or go outside. If you have stairs in your home, you could also use the stairs. Run as fast as you can for 1 minute and then rest for 10 seconds. Run as fast as you can for 2 minutes and rest for 10 seconds. Run as fast as you can for 3 and rest for 10 seconds. To add some intensity, hold a pair of 2 to 5 pound weights while you are running. You could also do some arm curls during your rest period.

There you have it, the 5 ultimate abdominal exercise that you can mix and match into your own unique routines. Choose three routines to do each week. Put them into your regimen as you see fit, but make sure you leave a day between ab routines so you can recover!

Also, do not forget to start your workouts with a warm up of 3 to 5 minutes by jogging on the spot or using a cardio machine. You should also stretch your upper and lower before your workouts.

Cheers to toning your belly!

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