Get Fit Get Sexy by Sleekly - October 2014 Issue

OCTOBER 2014

3 Exercises

TO HELP IMPROVE STRENGTH TRAINING

FOR CYCLISTS

A GUIDE TO

EXERCISES FOR FLABBY ARMS IMPORTANCE OF

HAPPINESS in Fitness

Love Your Partner As Well As Your

HEALTH

The Number 1

MIND-TRICK to Fuel Your Fat Loss

GROOVE TO BE FIT

on the inside 6 5 Few Things Not To Forget While Working Out 6 Healthy Eating Habits 7 Love Your Partner As Well As Your Health 9 Walk Your Way Into The World of Fitness 10 A Good Night’s Sleep For A Better Day 12 Engage Your Kids In Physical Activities

13 Groove to Be Fit 14 Importance of Happiness in Fitness 16 Keys to Optimum Mental Fitness 17 Technology’s Adverse Effect On Health 19 3 Exercises To Help Improve Strength Training For Cyclists 20 The Number 1 Mind-Trick To Fuel Your Fat Loss

14

on the inside 24 21 Boost Your Immune System: 3 Methods 24 Green Coffee for Quick Weight Loss - Lose Weight Without Diet or Exercise 25 Read Your Weight Loss Right: Four Factors That Affect the Scale 27 4 Great Exercises That Will Help Swimmers 28 How To Select the Right Resistance Band

34

29 Is Taking Yacon Syrup For You?

30 Using the Three D's To Achieve Successful Weight Loss 32 Is Pea Protein Powder Right For You? 34 A Guide To Exercises for Flabby Arms 35 What Is Chakra Meditation And How Does It Work?

36 5 Top Foods for Flat Abs

4

FROM THE EDITOR Welcome to this month’s issue of Get Fit. Get Sexy. magazine.

This month we bring you some great new articles that will help you fast track your goals and success.

We work hard to put together each issue of this magazine and welcome the feedback and contributions from all our loyal readers.

A publication like this would not be possible without the support of our valued advertisers who provide relevant products and services for our readership. Please visit our sponsors as they know what you

need to help you with all your endeavors.

Lastly I’d like to congratulate you for investing your time to educate yourself by reading this magazine.

We are proud to be able to help all our readers, and look forward to serving you for many years to come.

Regards, Moji Tehranian, CPT Health & Fitness Editor (moji@sleek.ly)

FEW THINGS NOT TO FORGET

While Working Out

Getting ready for a workout schedule? Everyone knows working out keeps one fit and fine. But are you doing it right or are you forgetting some things, which might affect you? Let us look at some of the things one should not forget during workouts.

Choose a personalized trainer: Are you working out using fitness manuals or YouTube videos? Then better be careful about it. It is best to hire a personalized trainer so that he or she chooses a fitness regime ideal for you. This is quite important since everyone has a unique body type and different exercise routines. Your trainer identifies these issues and designs a workout regime that suits you best. This very much helps to maintain long term health.

Use of proper clothing: Wearing proper workout clothes is a must. Choose your clothes in such a way that they absorb sweat. They must be of proper fitting and will allow you to breathe freely. Avoid clothes that are too tight.

Move with ease w/ FP Movement Run, Dance, Yoga and Surf at FreePeople.com Hydration: Remember to keep yourself hydrated by drinking lots of fluids. Working out drains your energy thereby increases your need for hydration. Hence increase your intake of fluids during workouts.

Diet: Only working out without following proper diet will not yield good results. It is important to follow a diet that goes along with your fitness regime. Ensure eating proper healthy food to maintain your health levels as that is equally important along with exercise.

Consistency: Working out is not a one day thing. It must be done regularly and consistently for a specific amount of time. Make sure you don’t make skipping your workouts a habit. This is very important to maintain fitness levels.

Working out for long term shows better results than working out on and off.

The above nitty gritty things are as important as any other fitness related issues so as to ensure a happier and more effective workout schedule.

Only working out without following proper diet will not yield good results. It is important to follow a diet that goes along with your fitness regime.

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HEALTHY

EATING HABITS Healthy eating is one of the important aspects in maintaining fitness levels. Fitness freaks must have been aware of the saying “you are what you eat”. It goes without saying that healthy foods boost your energy levels, while unhealthy foods deteriorate your health.

Include fresh fruits and vegetables in your diet. A serving of one cup of fruits daily provides the required nutrients. Raw salads are also rich in nutrients. You can also take vegetables in the form of vegetable juice. Yoghurt is another important food that can help boost your immune system.

Do not forget to drink plenty of water every day to keep yourself hydrated. Water acts as a natural moisturizer and keeps your skin looking young and healthy. Drinking water first thing in the morning revitalizes your internal organs. Also make it a point to drink water half an hour before every meal.

Dry fruits such as almonds, cashews, raisins are rich in vitamins and are known as energy foods.

Walnuts also fall into this category.

Minimize unhealthy snacks such as burgers, pizzas, fries etc. as they can lead to obesity. It is fine to indulge in such foods once in a while but be mindful when you eat them so it does not become an addiction.

Organic Fresh & Dried Fruits Delivered To Your Home by Cherry Moon Farms Minimize unhealthy snacks such as burgers, pizzas, fries etc. as they can lead to obesity. It is fine to indulge in such foods once in a while but be mindful when you eat them so it does not become an addiction.

Another best way to ensure healthy eating is to cook food using olive oil. Avoid eating red meat and include fish and other foods that are rich in omega 3 fatty acids.

By looking at the above long list of healthy foods it crosses our mind that they are not too expensive, at least not as much as fast foods cost. All it takes is determination and strong will to make them part of our lives.

An average American eats 600 calories of snack food per day. Find out how you can cut out junk food.

Research finds surprising benefits from exercising together...

Love Your Partner As Well As Your

HEALTH Tired of going to the gym daily? Not feeling motivated? Consider taking your spouse or your special someone along with you to the gym.

Research finds surprising benefits from exercising together. Feel good hormones are released when exercising making it easier to connect with people. It is also found that couples who work out together have better understanding about each other than couples who don’t. Couples who workout in the gym reported that they feel better working out with their partners rather than working out alone.

Here are some of the reasons why couples who sweat together, stay together: Increase your happiness with your relationship. Lab studies show that after jointly participating in an exciting physical challenge or activity, couples report feeling more satisfied with their relationships and more in love with their partner [Aron, A., Norman, C. C., Aron, E. N., McKenna, C., & Heyman, R. E. (2000). Couples' shared participation in novel and arousing activities and experienced relationship quality. Journal of Personality and Social Psychology, 78, 273-284].

Improve the efficiency of your workouts. A long-standing concept in social psychology is that the mere presence of someone else affects your ability to do an activity[Zajonc, R. B. (1965). Social facilitation. Science, 149, 269-274]. Even if you already feel competent doing a particular exercise, bringing along your romantic partner may be a fantastic way to boost your energy output. [Bond, C. F., & Titus, L. J. (1983). Social facilitation: a meta-analysis of 241 studies. Psychological Bulletin, 94(2), 265-292].

Help you achieve your fitness goals. When partners care about fitness—their own and their partner’s—it becomes easier to achieve fitness goals. A recent study of heterosexual couples showed that average-weight husbands who care about fitness engage in more physical activity when their wives offer more supportive healthrelated comments [Skoyen, J. A., Blank, E., Corkery, S. A., & Butler, E. A. (2013). Journal of Social and Personal Relationships, 30, 1000-1019].

In sum, fitness can be about you, or it can be about you and your partner, so why not share this aspect of your lives, either regularly or just on occasion, and discover how doing so might give your relationship a new dimension and new life.

Walk Your Way

INTO THE WORLD OF FITNESS

...While 10,000 steps a day is a good number to reach, any amount of activity beyond what you're currently doing will likely benefit your health.

Walking is the simplest yet most effective way to maintain fitness. It may be considered as the beginners step to build fitness. Talking about fitness and not mentioning walking is surely not a clever thing to do. So here are some insights about walking to help us motivate ourselves for a quick stroll.

Early morning walk along lush green environment give the best feeling in the world. By doing so, feel good hormones are released, making us feel refreshed and happier for the rest of the day. The early morning sun rays are a rich source of vitamin D that helps our body to maintain bone health. Though there is no specific time prescribed for walking, doing it in the early morning when you are about to start your day is best. This time is ideal since the noise pollution levels are at its minimum.

Morning walks offer a wide range of benefits, from reducing the risk of heart disease to keeping diabetics in check. Walking also helps in lowering cholesterol levels, lifts your mood and reduces the risk of Alzheimer's.

One must always keep in mind that walking should start at a small pace. Once you get accustomed to the activity you can increase the pace. People with specific medical problems like knee pains must seek for a medical advice before making walking a part of their fitness activity.

Walking is not only for elders, even kids must be encouraged to follow this simple form of exercise so that they can reap the benefits of walking early in their lives.

Never let your laziness or lack of motivation stop you from walking. Challenge yourself by using a pedometer or other fitness device that can track your progress. Pedometer is a great motivation tool for people wanting to increase their physical activity.

Get your Sleekly Pedometer and start to challenge yourself.

The challenge: 10,000 steps a day. There are now some studies suggesting that walking 10,000 steps a day is the right ball park to be in as it can significantly improve your health. One study found that women who increased their step count to nearly 10,000 steps a day reduced their blood pressure after 24 weeks. Another study of overweight women found that walking 10,000 steps a day improved their glucose levels.

Sleekly Recommends: 10,000 Steps a Day to Your Optimal Weight: Walk Your Way to Better Health While 10,000 steps a day is a good number to reach, any amount of activity beyond what you're currently doing will likely benefit your health.

A Good

NIGHT’S

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SLEEP FOR A BETTER DAY

Insomnia is emerging as one of the major problems majority of people are facing these days. High work stress, unhealthy lifestyle, depression… whatever the reason may be, the amount of sleep is greatly reduced.

It can be said that it is impossible to achieve fitness by conveniently ignoring the importance of sleep. Lack of sleep may make us feel tired, restless and irritated for the rest of the day.

Well-planned strategies are essential to deep, restorative sleep you can count on, night after night. By identifying and learning to avoid common enemies of sleep, and trying out a variety of healthy sleeppromoting techniques, you can discover your personal prescription to a good night’s rest.

Sleep better by keeping regular sleep schedule. Getting in sync with your body’s natural sleep-wake cycle—your circadian rhythm—is one of the most important strategies for achieving good sleep.

- Set a regular bedtime.

- Wake up at the same time every day.

- Nap to make up for lost sleep, but be smart about it.

While taking a nap can be a great way to recharge, especially for older adults, it can make insomnia worse.

If you must nap, do it in the early afternoon, and limit it to thirty minutes.

Sleep better by naturally regulating your sleep-wake cycle.

- Increase light exposure during the day by: (1) spending more time outside during daylight; (2) letting as much light into your home and workspace as possible; (3) using a light therapy box as it can simulate sunshine and can be especially useful during short winter days when there's limited daylight.

Sleekly Recommends: Natural and Effective Bright Light Therapy - Boost melatonin production at night by: (1) turning off your television and computer; (2) not reading from a backlit device at night (such as your phone or tablet); (3) making sure the room is dark; (4) using a flashlight to go to the bathroom at night.

Sleep better by creating a relaxing bedtime routine. Keep noise down, keep your room cool and make sure your bed is comfortable. Reserve your bed for sleeping and sex, this way your body gets a powerful cue when you go to bed: it’s time to either nod off, or be romantic.

Relaxing bedtime ritual to try: Listen to soft music.

Lastly, sleep better by eating right and getting regular exercise. Your daytime eating and exercise habits play a role in how well you sleep.

What works for some might not work as well for others. It’s important to find the sleep strategies that work best for you.

Experiment!

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12

ENGAGE

Your Kids

IN PHYSICAL ACTIVITIES

“All work and no play makes Jack a dull boy” is a popular proverb in English. The statement is true.

Increasing pressure to do well in school could mean leaving kids with no time to play. Homework, exams, quizzes and the like, take up most of their time. There is hardly any time left for recreation. This has a lot of negative effect on children.

Parents must ensure that kids are given ample amount of time to play. Even better, parents can also join with their kids in outdoor games. The habit of playing outdoor games such as soccer, baseball and badminton, must be inculcated in children’s activities.

Children who play more outdoor games in their childhood tend to be more fit when they grow up compared to children who don’t play. These outdoor games prove as a great form of physical exercise.

Team spirit, self motivation and ability to face defeats are just some of the skills your kids can develop while playing these games.

A huge responsibility lies on schools as well. The education system must also accommodate sports into their curriculum. By doing so, children get exposed to various kinds of outdoor games. Equal importance must be given to sports, arts and academics.

Why Is Play Important?

According to Fromberg and Gullo (1992), play enhances language development, social competence, creativity, imagination, and thinking skills. Frost (1992) concurred, stating that "play is the chief vehicle for the development of imagination and intelligence, language, social skills, and perceptual-motor abilities in infants and young children"

...play enhances language development, social competence, creativity, imagination, and thinking skills.

How Much Should Children Play?

Indoors and outdoors, children need 30 to 60 minutes, or longer time for play. According to Christie and Wardle (1992), short play periods may require children to abandon their group dramatizations or constructive play just when they begin to get involved. When this happens a number of times, children may give up on more sophisticated forms of play and settle for less advanced forms that can be completed in short periods of time.

Shorter play periods reduce both the amount and the maturity of children's play, and many important benefits of play, such as persistence, negotiation, problem-solving, planning, and cooperation are lost.

GROOVE TO BE FIT The importance of fitness is being stressed everywhere. The surmounting pressure of not working out can make anyone feel guilty. But nothing to be worried about, there is a solution to this.

The concept of flash mobs is becoming quite popular. If it interests you, then don’t hesitate to participate in it. It is entertainment and fun guaranteed.

If dancing is your passion then you are in luck! Just pump the music and shake your booty to it. “Shake it off” as Taylor Swift would say it. It’s a great stress buster and a sure fun way to exercise. Make it a habit to make dancing a part of your life, commit to doing it once or twice a week.

Dancing for at least half an hour a day gives much required exercise your body needs. You end up feeling energized and happy. Dance till you sweat out all the toxins from your body.

Doing so will make your skin glow and look healthy. Remember to try various forms of dance like salsa, hip hop, or jazz. Each form of dance offers different kinds of benefits and different style of movements.

Dancing not only gives mental pleasure but also proves as a great form of physical activity. The joy of dancing can be shared by inviting your friends and family to join with you.

The sheer excitement and energy of dancing together is very infectious. It washes away all your sadness and worries, leaving you beaming with happiness.

So tune in to your favorite music and start shaking your body to keep yourself fit and fab.

There is no better way to enjoy an exercise; it’s a workout at its best! Dance like no one is watching.

Sleekly Recommends: Shaun T's Hip Hop Abs DVD Workout Island Girl Dance Fitness A 60 kg (9.5 stone) person can burn 195 calories from aerobic dancing in 30 minutes.

(Source: At least five a week, Department of Health, 2004)

Dancing not only gives mental pleasure but also proves as a great form of physical activity. The joy of dancing can be shared by inviting your friends and family to join with you.

IMPORTANCE OF

HAPPINESS in Fitness Having a happy heart is as equally important as having a healthy body in order to be fit.

Just by exercising and eating healthy foods do not make anyone fit. The true meaning of fitness lies in the fact that health includes both internal and external well being. Both are as important as each other. It is impossible to be fit if you are not happy from within.

Make efforts to keep yourself happy by doing things that interest you. Pursue hobbies that you like most and feel passionate about.

Avoid ill feelings such as jealousy and fear as much as you can. Such feelings take away your valuable time, energy and happiness.

Inculcate habits of helping others.

Philanthropic activities arouse the feeling of empathy in us. They make us realize how privileged and lucky we are to be able to help and share with others what we have. We learn to appreciate more.

Sure there’s a link between physical fitness and happiness, but why happiness matters?

Because when you are happy you tend to exercise more. It is unclear whether physical inactivity causes negative feelings or vice versa. Often, depressed people fall into a cycle in which they avoid exercise. It can be hard to find motivation to break out of that cycle.

6 Easy Things to Live a Happier Life.

"Happiness is an inside job."

- William Arthur Ward Sleekly Recommends: The Happiness Advantage

by Shawn Anchor “Our emotional states keep sliding for better or for worse.

True strength lies in our ability to fast-forward negative emotions and the good ones to nourish and nurse” ~ 3Ds Perhaps you’re often aware of your happiness level, but simply forgot your power in gliding back and forth that continuum. In tough times, you can just throw yourself back into an energizing happy memory to regain equilibrium.

To remain forever happy amidst life’s ebbs and flows may just be a misconception, but guess what? We have a built in mechanism that strives to get those good feelings back despite some delay and without exception. All you have to do is speed it up with deliberate intention.

iTransform HOW TO GO FROM FLAB TO FIT IN AS LITTLE AS 10 MINUTES A DAY FIND OUT HOW

Moji Tehranian

MENTAL FITNESS

Keys to Optimum Mental Fitness A lot of emphasis has been laid on physical fitness. Few people know that proper mental fitness training is also very important for overall health and optimum well-being. Our brain, the very essential part of our body that guides and directs us, is often neglected.

Just as stretching, cardio and strength training are the three foundation stones of physical fitness (along with adequate sleep and healthy nutrition, of course) there are also three crucial components of mental fitness, they are as follows: Affirmation: This involves self-talk and thus recruits the dominant cerebral hemisphere (the so called "left brain" in most, right-handed people). Simply stating to yourself certain positive messages actually activates specific neural pathways that when strengthened tend to promote self-esteem and well-being.

Visualization: In essence, visualization activates the non-dominant or "right brain" in most people, thus exercising important neural

structures that further enhance optimism, confidence, and personal effectiveness.

One visualization technique is to use goal images.

You probably are familiar with the term "fitspo" or "fitspiration", it's basically an online trend wherein fitness professionals (both men and women alike) share pictures of physically fit women in an effort to encourage clients to hit the gym. These images serve as a goal for many. "Seeing" yourself having achieved a specific goal or outcome such as having that same abs in the picture or being 10 pounds lighter is empowering.

Relaxation: Various forms of relaxation training have been used for ages as a way for people to gain control (and even mastery) of many of their physical systems such as reducing arousal in their nervous system and calming tension in their muscles. There are a variety of relaxation techniques that can be used to good effect, such as meditation, listening to classical music and some visual techniques.

Beefing up your mental muscles also means strengthening your overall well-being.

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TECHNOLOGY’S ADVERSE

EFFECT

on health

Technology dependence has greatly been increased today.

We just cannot imagine our lives without our high-tech gadgets. Every small thing that we do has to be done using technology. But little did we realize the huge adverse effect technology has had on our lives.

Technology has definitely taken a toll on our health and fitness.

Prolonged usage of TV and computer are leading to various problems such as back pain, headache, wrist pain and dry eyes. Once these problems arise, it can be difficult to get rid of them completely as it will require continuous medication to keep them in control. Prevention is “always” better than cure; hence let us look forward to minimize the usage of these gadgets.

Another indirect adverse effect technology has on our lives is that it is keeping us restricted mostly to indoors. We are rapidly losing the habit of playing outdoor games or taking a stroll on the roads. The amount of time spent on exercising is greatly reduced leading to unhealthy lifestyle.

Watching TV by sitting at home all day or playing computer games can lead to obesity. The more we are stuck indoors the more we are prone to lifestyle diseases such as obesity. Even kids are being attracted to these gadgets thereby inculcating unfavorable lifestyle. This has a huge impact on

The more we are stuck indoors the more we are prone to lifestyle diseases such as obesity. their coming years of life. Kids imitate what their parents do. Hence, parents must be very careful about the lifestyle they are following and must also keep a check on the lifestyle imposed on their children.

If you are a reader of Huffingtonpost.com or are following Arianna Huffington, you probably have read about Huffington's "Unplugging Challenge". It's a challenge to go about your life without your devices, no TV, no social media, and limiting self to two email check-ins a day for 7 days. "Our addiction to screens is affecting our wellbeing, productivity and creativity in similar ways." Huffington says, and I couldn't agree more.

Sleekly Recommends: Unplug - An interactive kit for "giving yourself a break," with renowned meditation instructor and author Sharon Salzberg

October is National Pizza Month!

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3 Exercises to Help Improve

19

STRENGTH

TRAINING FOR CYCLISTS

Boost your "cycling power" with these 3 exercises: Exercise #1: Mountain Climbers 1. Place your hands on the ground slightly ahead of your shoulders with your fingers pointing forward. Put your weight on your toes and brace your abdominal muscles to stabilize your spine. Pull your shoulder blades down and back.

2. Keep your hands on the ground, and your abs braced while you bend your right leg and bring your knee toward your chest.

3. Reach your right leg back and bring your left knee toward your chest.

4. Alternate legs for a total of 20 repetitions. Repeat the set 2-3 times.

Exercise #2: Suspension Trainer Lunge 1. Set the suspension trainer at mid-calf in single-handle mode. Stand with one foot in the foot cradle, hips and shoulders squared to the front.

2. Bend your standing leg, and shift your weight down and behind you.

Studies have suggested that endurance athletes, like cyclist, can benefit from strength training. Strength training not only helps improve overall aerobic strength and endurance, it also prevents injury and promotes recovery.

3. Keep your weight in the all four corners of your front foot as you extend the back leg behind for a lunge.

4. Repeat for 2-3 sets of 15 repetitions then switch legs.

Exercise #3: Front Squats

Cyclists who want to excel on race day should create a strength program that focuses on lower body strength, balance, coordination and core stability. The quads, hamstrings, and glutes are the prime movers (the muscles directly responsible for the desired action) in the sport of Cycling. It is critical that cyclists use their to challenge these muscles groups.

With proper strength training, each time you press on the pedal, your primary group of muscles will be stronger and have a stronger group of assisting muscles to help produce power. Since you are only as strong as your weakest link, the stronger system you build as a whole, the more potential you have for cycling specific gains.

1. Set up a squat rack with a moderate to light-weight barbell at chest height. Cross arms over the bar and place hands on top of barbell with upper arms parallel to floor.

2. Brace your core and lift the bar from the rack so that it is sitting on the top of your upper arms.

3. Squat down by pressing your hips back and bending the knees, keep the spine neutral.

4. Lower your body until thighs are just past parallel to the ground.

5. Extend knees and hips as you return to the starting position.

6. Repeat for 2-3 sets of 15 repetitions Sleekly Recommends: Tom Danielson's Core Advantage: Core Strength for Cycling's Winning Edge

THE NUMBER 1

MIND-TRICK to fuel your fat loss

Get out of “black and white thinking”.

The number one secret that weight loss winners know well is to never let themselves get caught in “black and white thinking” patterns.

“Black and white thinking” patterns refer to the 'all or none' approach or thinking that you're either 100% on/good or 100% off/bad. Those who fall into this trap are much more likely to fall off their diet in time and just get frustrated in the process.

It's not about perfection.

People who tend to fall into this thinking pattern are often very perfectionist in nature and feel that everything must always go according to plan. If it doesn't, they might as well just give up. With this kind of mindset, health goals will be a lot difficult to achieve.

These are also the people who tend to turn one eaten cookie into an entire box of cookies. Or, they'll turn one small bowl of ice cream into a binge right out of the container, finishing off the entire gallon in one sitting.

You're Only Human You always must remember that small slip-ups are normal and to be expected. No one on this earth is 100% perfect all of the time. Life happens and mistakes are made.

It's how you deal with those mistakes that really count.

If you make the mistake and chalk it up to experience and then get right back onto the plan, you'll move forward, hardly harmed at all.

"The essence of being human is that one does not seek perfection." ~ George Orwell Stay the course.

A diet is only as good as your ability to stick to it.

Research has found that most plans will help you lose weight, regardless of type – low-fat or low-carb, for example. What counts is whether you can stay on it long term.

And with restaurant meals, dinners with friends and hot fudge sundaes to tempt you, adherence is an understandable challenge. Hold yourself accountable, keep your motivation high, avoid temptation.. but don't deprive yourself.

Sleekly Recommends: The Power of Habit

by Charles Duhigg You can do it!

It can be very hard to retrain your mind and get out of this "black and white thinking" pattern, but if you're determined and work very hard, it definitely can be done. Shift your thinking and you'll see better results.

Boost Your Immune System

21

3 METHODS

Is your body fighting bad guys that are trying to overrun your physical well-being? That's exactly what happens when we get sick. While recently experiencing an illness I came to realize that I'd succumbed to it so suddenly because I had stopped my meditation practice. As a practitioner, meditation has been my daily to do for years.

However, life got busy, I started training and traveling more, then it happened, I became awfully sick!

Research has found that meditation can actually provide you with immune boosting capabilities. As a practitioner I'd like to suggest these 3 methods that have proven successful for immune boosting.

REDUCE STRESS: When you're less stressed your body gets stronger. Your body functions in the manner it was meant to do, and that is to protect and maintain it in a healthy condition. With so, the body is able to detach from environmental stressors, allowing feelings of relaxation to encompass both body and mind.

DO NOTHING: Do nothing? Beginners to meditation often ask how just sitting, doing nothing can boost your immune system. In reality, just doing nothing for 20 minutes, twice a day will actually boost your immune system. It's like taking a little nap so your mind and body can regenerate because you're not running from point A to point B.

Most Americans aren't raised to sit and say "Om." But meditation has gained millions of converts, helping them ease chronic pain, anxiety, stress, improve heart health, boost mood and immunity, and resolve pregnancy problems.

Any condition that's caused or worsened by stress can be alleviated through meditation, says cardiologist Herbert Benson, MD, well known for three decades of research into the health effects of meditation.

BE AT PEACE WITH YOURSELF: The part of your brain where your emotions originate is called the limbic system.

You can learn to train your brain and be at peace through the daily practice of meditation. Only you can make this happen; so take charge of your life by being at peace with yourself.

The above three methods will help boost your immune system so you may fight those bad guys that are trying to overrun your physical well-being. So go ahead; just sit, meditate, and build your strong immune system.

WOMEN'S COMPLETE

MULTI MINERAL & VITAMIN SUPPORTS HORMONE AND IMMUNE SYSTEMS

MORE DETAILS

FALL HEALTH TIPS

GET A WORKOUT

Take in the changing scenery on a run, hike or bike ride. Join an intramural fall sport, such as flag football, soccer or Ultimate Frisbee.

BUY IN-SEASON VEGGIES Buy in-season veggies, such as beets, broccoli and Brussels sprouts. Not to mention cabbage, carrots, cauliflower, eggplant, kale and squash.

EAT YOUR PUMPKIN The pulp of this fall favorite is dense with vitamins A and C, and its tasty seeds, called pepitas, are rich in phytosterols, which may help to lower cholesterol.

GET YOUR FLU SHOT According to the U.S. Centers for Disease Control and Prevention, “The single best way to prevent the flu is to get a flu vaccine each season.�

Ebola Virus: Pandemic or Pandemonium?

GREEN COFFEE for Quick Weight Loss

- Lose Weight Without Diet or Exercise

Obesity is a major health hazard these days. Millions of people are overweight in developed countries like US, UK etc.

Weight loss is a huge industry, and various products exist in the markets that promise quick and fast weight loss results.

However, you must not trust them blindly. A lot of weight loss pills contain hidden ingredients that can have harmful side effects.

One of the most popular and highly effective weight loss supplements is green coffee. Green coffee is coffee in its raw state, before being roasted. What makes it an excellent weight loss supplement is that it contains a powerful dose of chlorogenic acid. Much of this chlorogenic acid is lost when green coffee beans are heated at more than 400 degrees to obtain normal coffee.

Contrary to the popular opinion, it contains very little caffeine.

Its weight loss effects are attributed to chlorogenic acid and not caffeine. Chlorogenic acid helps speed up metabolism in your body so that your body is better able to burn fat.

Another important feature of chlorogenic acid is that it can slow down release of sugar into the bloodstream. This helps prevent fat accumulation. Chlorogenic acid also helps reduce your appetite by increasing serotonin levels in your body.

High levels of serotonin make you feel fuller so that you consume lesser calories.

Green Coffee Bean Max is the latest weight loss discovery to take television health programs and online health news sites by storm. Learn more.

One of the most interesting facts about this natural fat buster is that it can help you lose weight without any changes in diet or exercise routine. This has been proven through clinical studies and trials, wherein subjects have reported weight loss with green coffee supplementation without doing anything else.

According to the experts, the minimum daily dose required to ensure weight loss is 1600 mg of green coffee extract with at least 45% chlorogenic acid. Pills that contain less green coffee extract come with a measly 20-45% concentration of chlorogenic acid are not good enough.

Green coffee does not have any negative side effects. It does not give jitters or headaches like regular coffee.

Though it can help you lose weight even without diet or exercise, it is best to combine it with a proper diet and regular workout. In such a case, it can help you lose weight faster. It can also help increase your energy levels.

Apart from this, it can also help reduce LDL cholesterol in your body. This tends to improve your cardiac health too.

Lastly, green coffee is rich in antioxidants so it can also help detoxify your body.

25

Read Your Weight Loss Right:

FOUR FACTORS THAT AFFECT THE SCALE In the real world of weight loss, knowing that “the numbers you see on the scale is not the whole story of your progress” is essential. Realizing this is important in maintaining motivation and, ultimately, achieving success. We've all had that one indulgent weekend that rears its ugly head in the form of a 2 kilo weight gain come Monday morning. But is gaining that weight back so quickly even possible?

It is important to keep scale reading, like any other weight loss technique, in careful perspective. Remember, one kilo of weight is the rough equivalent of 7000 calories consumed. That's a lot of wine and cake. Instead, the fluctuations you see on the scale are more likely due to one of four common “weight gain” factors that affect all real life weight loss journeys.

Factor #1: Fluid Retention This is a problem for women specifically, but men can fall victim to this dreaded 'water weight' scenario. While women tend to hold onto more water around the time of their period, there are several other factors that can cause the body to hold onto more water than normal, including: • High sodium consumption • Alcohol consumption • Not eating enough food • Dehydration • Eating too much sugar • Certain medications

...Don't think of the scale as anything other than a compass — something we use when losing weight to keep us going in the right direction...

Remember, even a single glass of water weigh 250 grams, so a bit of extra water retention can show on the scale.

Factor #2: Muscle Building Although one kilo of muscle weighs the same as one kilo of fat, it takes up less space on your body. Even though you may be getting smaller, the scale may not reflect that, but it is important to recognize that this is still progress. To compensate for this, it is important to combine your weight scale numbers with measuring tape numbers that may more accurately reflect the muscle you gain and the size you lose.

Factor #3: Food Choices Your body’s ability to break down food and store it as energy or fat, and the ability to break them down into waste greatly affect your weight. The process is not as simple as the number on the scale. Undigested food does not translate gram for gram into making your actual weight, so never step on to that scale right after eating. But if you have to, be mindful that a plate of undigested pasta weighs a lot more than a salad.

My advice is to weigh first thing in the morning, without clothes and after urinating. Use the same scale every day. Keep the scale on a hard surface; avoid moving it or placing it on carpet.

Factor #4: Carbohydrate Consumption When it comes to short-term, rapid weight loss, 'low carb' diets are incredibly effective, but why is this? Carbohydrates, unlike protein and fat, are stored in the body as glycogen, an element with contains a fair bit of water and other dense materials. In fact, every kilo of glycogen in your body equates to 3 kilos of water. By eating fewer carbohydrates, you deplete the reserves of glycogen, thereby lowering the amount of water you retain. The reverse is also true.

If you are interested to take on the "low-carb diet", here are some delicious recipes to try.

Low-carb Recipes Final Thoughts For some of us, the scale is a source of stress and self-loathing, but it really shouldn't be.

Don't think of the scale as anything other than a compass — something we use when losing weight to keep us going in the right direction. It tells us what's going on with our bodies so we can effectively modify our regimen to ensure continued weight loss. Your scale is just a tool — no more and no less.

Bathroom Scale

Saving the

4 Great

EXERCISES THAT WILL HELP SWIMMERS

...For best effect, swimmers need to follow a program of exercises that replicate their actions in the water as closely as possible.

right hand on the step.

To optimize strength and power, competitive swimmers need to supplement their pool training with land training in the gym. For best effect, swimmers need to follow a program of exercises that replicate their actions in the water as closely as possible.

Exercise #3: Reverse Lunges Off of a Step Stand on a step while holding a set of dumbbells at each side.

Step backwards with your left foot.

Lower your hips so that your right thigh is parallel to the floor and your right knee is positioned directly over your ankle. Keep your left knee bent at a 90-degree angle and pointing toward the floor.

Push up with your left foot from the floor until both feet are on the step once again.

Repeat on the other side.

The following strength training exercises will help swimmers build up strength in their core, lats, pectorals, quads and hamstrings.

During strength training for swimming, balance is important.

Swimming is a total body workout that requires opposing muscle groups to work together to get you through the water. If one muscle group is more developed than the other, the swimmers’ form could be affected and might even be setting themselves up for an injury.

Exercise #4: Half Kneeling Lat Pulldowns

Exercise #1: TRX Body Saw Adjust your TRX to the midcalf position.

TRX Start in a plank position with your feet in the TRX forearms on the ground, elbows below your shoulder, abs braced and spine in a neutral position.

Rock back and forth on your toes and forearms for 15 to 30 seconds.

Exercise #2: Step Over Pushups Get into pushup position with your right hand on an aerobic step and your left hand on the ground beneath your left shoulder.

Aerobic Step Lower yourself to about a fist distance from the ground and press yourself back up.

Bring your left hand on to the top of the steps and bring your right hand on to the ground to the right of the step.

Perform another pushup and repeat with the

Lower yourself into a half kneeling position below a cable pull down machine. Your front knee should be above your front ankle and your back knee should be beneath your hip socket.

Lat Pulldown Machine Grab hold of the lat pulldown bar so that your hands slightly further apart then your shoulders.

Engage your lats by depressing your shoulder blades.

Pull the bar down toward your breast bone.

HOW TO SELECT THE RIGHT

RESISTANCE BAND

Studies show that the majority of women do not want bulky muscles, but rather, sleek, sexy muscles, and muscles that make daily physical activities easier. For this reason many women do not want to go the gym and workout with free weights. Often women pay expensive membership fees simply to utilize the cardio equipment. Resistance bands are the perfect solution.

Resistance band exercises will allow women to build lean, sleek muscles and will provide cardio at the same time. They are also light and portable enough that you can bring them anywhere.

One of the problems people often have with resistance bands is that resistance feels different. When you use free weights, gravity decides where the weight comes from, so you get more resistance during one part of the movement (such as the upswing of a bicep curl) than the other (the downswing). With bands, the tension is constant, which makes it feel harder. Bands work much like a cable machine, allowing you to keep constant tension on the muscle. You'll also incorporate more stabilizer muscles to keep the band in alignment throughout each exercise, adding a different dynamic to the same old moves.

Resistance bands travel well, they increase coordination, they add variety to your workout routine, they are inexpensive, and they are great for all fitness levels.

In choosing the right resistance band, look into these factors: How the bands are made. This determines not only how long they will last, but also how the resistance or tension will feel when using them. The most common bands are single layered bands, which are made basically one piece molded rubber tubes. The technical term for these bands is "Extruded". These are the bands you will need to avoid.

How strong the hooks or rings are and how they are attached to the bands. If they do not have hooks or rings and instead just have handles attached to the bands, then don't waste your money, because you will be stuck with just one max resistance level per band, forever!

Here are the top resistance bands in the market right now: Black Mountain Resistance Bands Body Bands: Heavy Duty Resistance Bands Ripcords Resistance Bands

Why should you try resistance bands?

29

Is taking

YACON

for Quick Weight Loss

SYRUP

- Lose Weight Without Diet or Exercise

FOR YOU?

Yacon syrup is a supplement that is believed to have various health benefits. It was reviewed by a celebrated doctor on his television show, spurring its popularity in the health and wellness community. A number of dietary supplement manufacturers have introduced their own versions of the supplement, and a lot of consumers believe it is worth a try.

But, will you greatly benefit from taking it? Is taking it for you?

If you want to incorporate a natural sweetener in your diet, without having to worry about increasing your blood sugar levels and loading your body with too much calories, then Yacon syrup is for you. FOS (fructooligosaccharides) makes up around 50% of the supplement's sweetness. This makes a lot of difference in terms of the supplement's glycemic index because FOS has a molecular structure that prevents the body from metabolizing it. As such, it has a very low glycemic index and does not fill up your body with unwanted amounts of calories.

Furthermore, taking yacon syrup is for you if you aim to lose weight and do not mind taking one teaspoon of the syrup three times a day. As it is high in FOS, which the body is not able to metabolize, it may prevent you from getting hungry in between meals and consequently help you limit the amount of food you consume.

How Yacon Aids in Weight Loss?

Yacon is also for you if you want to improve your digestive health. It may also serve as a prebiotic, which means that the good bacteria in your gut feed on it. It may also have a washout effect, so you may observe an increase in the frequency of your bowel movement when you take it. And, this is something positive for your health because this helps your body detoxify and function better.

If you want to incorporate a natural sweetener in your diet, without having to worry about increasing your blood sugar levels and loading your body with too much calories, then Yacon syrup is for you.

Consider substituting sugar with Quality Encapsulations' 100% Pure Raw Yacon Syrup Use Yacon syrup before daily meals, or as a sugar substitute in foods for cooking and baking. When taken daily, raw yacon syrup can assist in losing weight, increase metabolism and aid with detox cleansing of the digestive system.

USING THE THREE D'S to Achieve Successful Weight Loss

You simply cannot rely on these products. They are promoted with sugar-coated advertisements that will make you want to buy them. Everyone should accept the truth that losing weight is not as easy as simply taking pills.

To achieve great results, it’s best to be guided with these three D's: Discipline, Determination and Dedication.

DISCIPLINE. Without this, one can never succeed.

Discipline in terms of the food that you eat and with your chosen fitness routine. If you have the discipline then you’ll always be on the right track towards losing weight and may one day be one of those people sharing their weight loss success story.

DETERMINATION. You should be determined in reaching your goal. You must be determined to bust those extra pounds. You have to set a goal for yourself, you have to know what you're after and what your purposes are. Your goal will make you strive more and work even harder in order for you to reach it.

DEDICATION. You must be dedicated towards reaching your goal. You have to know to whom you are doing this for. Staying dedicated will make you lose weight in no time.

A lot of people are haunted every day, wishing they had a slimmer, toned body. Losing weight is never an easy job, it is a journey of many ups and downs.

Sticking to a diet plan can be extremely hard, especially when there is so much temptation around every corner. Those mouth-watering and sumptuous treats that all of us just can't resist, it's truly tough to lose weight.

Many people are willing to take risks to reach their weight loss goals, using slimming pills and other dietary supplements. They go to the internet to buy slimming pills without correct guidelines or the knowledge of what is actually in those products. This can be extremely dangerous for their health, and mostly without the results they are looking to achieve.

It's true that losing weight is never easy and yet following and having these three simple D's will definitely make you slimmer and leaner. Keep in mind that there are no shortcuts in reaching your goal. It takes a sound mind and body for you to achieve what you want, whatever it is.

If you are eager to lose weight, live by these three D's in your system and you won't need any harmful dietary supplements for you to lose those extra pounds. Stay focused on your goals and be inspired.

Read motivating weight loss success stories of other people, these stories will keep you inspired and will help to keep you on track and focused. Nothing is impossible in this world as long as you are hardworking and determined. Just remember to put your heart and soul into whatever you do.

LEARN MORE

WEIG HT LOS S

IS PEA PROTEIN POWDER RIGHT FOR YOU? Your Guide to Pea Protein Supplement

Many people wonder why someone would choose pea protein powder over other sources of protein.

Typically, these people are just regular people who are looking to meet their protein needs. Some of these people are vegan, or have allergies to mainstream sources of protein (dairy, soy), however some people choose it because they simply prefer the taste, or wish to try something different. There are many reasons as to why someone might choose this alternative source of protein.

There are several different companies that offer great pea powder. The price ranges from $8 to $60. Many of these companies are the same ones that make mainstream whey and soy powders. So if you currently have a brand of mainstream protein that you like, you could probably get a pea version from them. Some pea proteins come pre-flavored and others come with a neutral flavor, allowing you to mix it with ingredients of your own choice. Some people enjoy mixing it with their current whey protein powder just so they get their vegetables for the day.

Here are some of the top brands that offer pea protein: Now Foods Source Naturals Naturade

Because you do have a lot of options when it comes to protein sources (whey, hemp, rice, soy, pea), it is understandable if you are a little confused over why you should choose this protein powder over the others. In most cases there is no right or wrong answer, however many people choose this alternate source (pea) of protein because it is allergen-free and vegan.

This means it's free of many things that mainstream protein powders might have.

Protein from peas is gluten-free, soy-free, dairyfree, and free of any animal products. It also contains high amounts of both lysine and iron, and is low on cholesterol. Protein from peas is good for people on a "plant-based" or "paleo" diet.

As with most plant-based proteins, pea protein is hypoallergenic. It boasts a 98 percent digestion rate, meaning the body is able to process the vast majority of each serving. It is another highly satiating protein, which may help promote weight loss. Isolated pea protein is often considered complete because it can contain the spectrum of essential amino acids.

Even still, it remains deficient in certain amino acids and should not be used as a primary source of dietary protein.

CLAIM YOUR FREE BOTTLE TODAY! MADE WITH 100% PURE ORGANIC YACON SYRUP

34

A GUIDE TO

EXERCISES FOR FLABBY ARMS Most people with flabby arms dread the spring and summer seasons, when everyone wears sleeveless shirts and bathing suits. If you have flabby arms, you have three options:

1. Accept your situation and wear what you want.

2. Hide your arms; after all it’s the season of sweaters and coats.

3. Do some exercises for flabby arms.

In this article we will look at how you can do some exercises for flabby arms.

Fat Reduction Exercises for flabby arms will not have much effect if you have too much fat in your arms. If you want results then you will also have to work on reducing your body fat while you do your exercises. The easiest way to do this is to burn off more calories than you consume. Here are some things you can do to achieve this: • Cut back on high calorie foods.

• Exercise at least three times a week.

• Include weights in your program.

• Do some cardio, such as walking, running or swimming.

• Eat lots of fruits, vegetables and whole grain foods.

If you do all of the above on a regular basis you should easily be able to lose 1-2 pounds a week.

Exercise Options If you have flabby arms, your triceps are probably lacking muscle tone. Try to do exercises that strengthen your triceps. All you really need is a set of dumbbells.

The weight one person needs is different from the other person. However, a good starting weight is five pounds.

ProSource Dumbbell Set It does not matter whether you do these exercises at a gym or at home. What’s important is that you perform these exercises regularly. Some good exercises to perform include kickbacks and extensions. Perform at least 3 sets of 10 at least 3 times a week.

You can also try using your own body weight.

Some good bodyweight exercises are pushups and pull-ups. However these may very difficult to start off with. This is because your body weight is likely to be too much for your arms when you begin.

Other good options include swimming, yoga or using rowing machines for your arms.

Don't Expect Overnight Results If you follow my guidelines, you will achieve results. However, don't expect them to happen overnight. It will probably take a few months before you notice significant results. The secret here is not to give up or feel discouraged when you don't see immediate results.

WHAT IS

CHAKRA

MEDITATION and how does it work?

There are many different types of meditation. Chakra meditation is one of the more esoteric types, involving some ancient knowledge of the auric system of the human body. Like most types of meditation… it involves relaxing the body, focusing the mind, and letting go of thoughts and attachments. The difference is that chakra meditation focuses on the energy flows, cleansing and opening them, leading to health, happiness and life fulfillment. This type of meditation can lead to increased levels of energy, better concentration, better communication, improved mental agility and performance at work.

The chakras are focuses of energy within the body and its auric field. They are sometimes described as the points at which the body's aura is connected to the physical body.

There are seven major chakras that correspond with the colors of the rainbow. The red chakra is located at the base of the spine, between L5 lumbar vertebrae and the sacrum, next is the orange chakra, a few inches above this.

The subsequent chakras are arranged following up the spine to the blue communication chakra, which is located at C7 cervical vertebra. The next chakra up is the third eye which is located at the pineal gland at the base of the brain. The last major chakra is white and is located on the

top of the head half in and half out of the apex of the skull. Whilst performing chakra meditation, it is important to have absolute peace and silence so solitude is imperative. A good pair of ear plugs may be necessary if you live near a busy road.

If you are a beginner to chakra meditation, I recommend: Chakra Balancing: Body Mind & Soul

by Deepak Chopra Chakra Suite: Music for Meditation, Healing and Inner Peace Free Meditation Music by Jamie Mitges Chakra meditation involves focusing on and watching the chakra as it opens and grows. It can be helpful to imagine the chakra as a ball of colored light that becomes brighter and clearer as you watch it. During the chakra meditation, you will be releasing old ideas and toxins that may result in a feeling of tiredness and grogginess.

Relax, drink a glass of water and give yourself time to resume your normal activities.

5 T O P F O O D S FOR

FLAT ABS rev metabolism & control belly bloating YOGURT Not only is yogurt low in fat and calories, so good as a weight loss food, but many yogurts also contain active cultures (probiotics) that promote the growth of good bacteria in the gut and help with digestion, excess gas and bloating.

BERRIES Blackberries, blueberries, acai berries... they could all help you to squeeze back into your skinny jeans.

Studies have suggested that those wanting to lose their belly fat should opt for fruit that is blue or red in color (such as cherries, red grapes and etc). The chemicals responsible for giving these fruits their color (anthocyanins) can also burn abdominal fat.

It may seem too good to be true, but the key to having a flat tummy is right in your grocery store.

These 5 superfoods can rev your metabolism, control belly bloating, and leave you looking and feeling better than ever.

APPLES Apples are the perfect pre-dinner snack. Soluble fiber in apples, called pectin, reduces the amount of sugar and calories that’s absorbed into the bloodstream after a meal. That’s good news for folks who want to prevent type 2 diabetes, but it also makes apples one of the best snacks for dieters.

Apple pectin prevents spikes in blood sugar that lead to increased fat storage. It will help you avoid the blood sugar “crash” that leaves you craving more food and can keep you satiated for up to two hours.

LEAFY GREENS Leafy greens are low in calories and certain to help with whittling the waistline. A single cup of broccoli has 50 calories, while a cup of spinach has 45 calories.

This can help give up to 20% of the day-to-day fiber requirement. They are also a great source of calcium.

Leafy greens can give a perfect fuel for the planned workout.

SEA FISH Fatty sea fish like mackerel, tuna and salmon is a perfect source of omega-3 fatty acid. The proper intake of these healthy fats can encourage the necessary fat burning process to rev metabolism.

Seafood is also reported to be helpful in preventing food cravings. It is also a great source of protein that is friendly for your belly.

Whether you’re hoping to blitz away a muffin top or are battling with bloating, your diet is integral to shaping up this problem area. Start eating your way to a trimmer waistline with these top 5 foods for a flat stomach.

"Happiness is when what you think, what you say, and what you do are in harmony." ~ Mahatma Gandhi

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