yoga

Homemade face packs for oily skin

2008-09-17T21:52:00.017-07:00

Tired with endless bombardment of many ads advising you how to deal with your oily skin? Don’t get confused by the commercials telling you how this gel, microfoliant or cleanser is the best. Here you have your free easy do-it-yourself homemade face packs for oily skin. But before you choose on the right one, get a few facts right about your oily skin.

There are various causes of oily skin, thus requiring different homemade face packs for oily skin: heredity, diet and hormonal imbalances being the main ones. However, pregnancy, birth control pills, the cosmetics you apply as well as hot weather and humidity, can be causes. Your skin may exhibit characteristics of being oily and in another situation the exact opposite: a combination skin.

The homemade face packs for oily skin discussed below take the above causes of oily skin and try to prescribe a recipe that is known to work, with some of the essential products fairly easy to get in your local market, for example sage, lemon, cypress, cedar wood to straw berries and cucumber – those that you forgot to plant in your kitchen garden!

Papaya Pulp remedy

Rub this pulp on your face gently and your skin will be polished freeing it of all impurities that cause pimples, spots and black heads. Do this every two to three days and you’ll have been successful in reducing the formation of pimples/acne, thereby achieving a thoroughly clean, glowing skin. This homemade face pack for oily skin is probably the fastest to make and use, without much hassle.

Blend of Raw Garlic Juice and Fresh Lime Juice

This is a “quick fix” for your skin if you have persistent pimples on your face. Simply apply the blend on them. Apply this blend once a day and it will remove and reduce the formation of face pimples quickly. A word of caution is that you should be ready to hurt from the blend sting, but just a little. This homemade face pack for oily skin is for those in a hurry to achieve a pimple-free face within days. Try it!

“Combination Remedy”
Requirements:

6 strawberries, a teaspoon of Brandy, Rose water, 2 teaspoons of fuller’s earth and equal amount of breadcrumbs.

Formula

Mash the six strawberries and add one teaspoon of Brandy. To the mix, add two teaspoons of breadcrumbs as well as the two teaspoons of fuller’s earth. Finally, add a few drops of rose water. The resulting product is a thick layer which you apply on the face and neck, giving homemade face packs for oily skin 20 minutes to act on the skin.

The Vitamin C and various acidic properties from strawberries will leave your skin very clean. Dead skin will be exfoliated by breadcrumbs while fuller’s earth tightens the pores. Brandy helps adds glow.

A variation (for face mask) of this remedy is as follows:

For this home-made face packs for oily skin you need: 1 tablespoon of lemon juice (concentrated, fresh), two egg whites, four jojoba oil drops, mashed strawberries (1 cup) and 2 tablespoons of honey.

These ingredients are then mixed together and immediately applied to the face for ten minutes. The recipe above is enough for two masks or more so you could share with a friend! This is a remedy that is most effective when applied fresh – don’t keep it.

Orange Peel Remedy

Making homemade face packs for oily skin can sometimes be an activity full of fun for girls. This statement applies to the orange peel remedy. To make it, dry orange peels and make a powder from them. This is can also be done to ensure they’re granulated for further applications. Regular filtered water and rose water is added to the powder to make a paste on your skin. Your skin tone will be more even and acne attacks less frequent if you regularly use this remedy. Simple, isn’t it?

Daily Natural Skin Care

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Having a daily natural skin care regiment is something that everyone needs. Natural skin care is when you use ingredients that are in the natural form and not the artificial forms like you’d purchase in a local retail store. You can go to a local health food store or your round the corner grocery store to get most of these natural skin care products.

You should know your skin type however before starting any skin care regiment. This will prevent you from over oiling skin that is oily to begin with or over drying skin that is already dry and so on. Determining your skin type is fairly easy. If your blot your skin with a tissue and it comes back with a oily spot on it, then your skin type is oily. If your skin tends to flake then you have dry skin. If you skin is normal with either oil or dryness in the T-Zone, then you most likely have combination skin. And if you have none of these then your skin type is most likely normal. You may have sensitive skin if you have a few or more of the types listed above. Finding this out will help you to find the perfect moisturizers, cleansers, and toners with out using trial and error or causing more skin problems along the way.

Natural Moisturizers

Avocado naturally moisturizes your skin as do beet, carrots, cocoa butter, corn syrup, dandelion, glycerin, lanolin, lard, and mayonnaise. Most of those natural moisturizers can be found in various skin care moisturizers or you can purchase the oils in some of these and use them at full strength. Naturally moisturizing your skin is a lot healthier than using over the counter moisturizers by a long shot.

Aloe Vera is a great moisturizer as well as having a lot of other properties. In most cosmetics on the market, Aloe Vera is the main ingredient along with water since it has the strongest ability to moisturize the skin. It is used for sunburn relief as well as offering reverse effects on wrinkles, creases, and age spots on the skin.

If dry skin is an issue oils like almond, peanut, or olive are great in battling it. Keeping your skin moisturized is a great way to keep it looking healthy throughout the years and keeps it looking younger as well. The younger your skin looks and feels the better you’ll feel about yourself on a daily basis.

Cleansers

Along with moisturizing your skin, you also want it clean. Yoghurt, pineapple, mayonnaise, and cocoa butter are natural cleansers for your face that are safe and have moisturizing properties as well. Cleaning your skin daily is very important part of your skin care. Removing all of the dirt, grime, and makeup from the day helps to improve the look and feel of your skin.

Toning Your Face

There are a few that are great for toning your face as well. Chamomile works great for toning all types of complexions. Sage helps to tone oily skin types as well as strawberry which is also used as an anti blemish treatment. Trying out various toning regiment is a great way to find out what works and what doesn’t.

For Soothing Skin

If you want to sooth your damaged skin you can try aloe vera, oatmeal, tea, lavender, milk, and fuchsia. Soothing your skin from sunburn or other harsh elements is a very important measurement to take. It helps your skin heal from whatever may have happened to it throughout the day. If you’ve gotten a sunburn, using aloe vera should work wonders on relieving the pain along with putting moisture into your skin. Milk works great on soothing sunburn as well. It works in soothing all skin types just as aloe vera does. Tea also works great on soothing your skin from sunburn and the damages of the cold and wind.

Aloe Vera for Your Health and Skin

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The Aloe plant is a native of Africa and enjoys moist sandy soil. It makes a wonderful houseplant because it does not require much maintenance. It is a very strong and fleshy plant and can produce beautiful yellow flowers if fed properly. Aloe Vera can be used for a variety of skin care treatments. It can also be taken internally to promote healing however, it is not FDA approved and scientists are not certain as to what the effects or side effects may be. Many people claim you can safely drink Aloe Vera and it has been claimed that within a few weeks of drinking Aloe Vera you will start to notice a healthier glow to your skin. Mix Aloe Vera in a glass of water to drink it.

The Topical Healing Effect of Aloe Vera

It is great to have an Aloe Vera plant growing in your kitchen. When you get cuts or burns from cooking just break off a small piece of the plant and directly apply it to the cut or burn. Five natural anti-inflammatory agents in Aloe Vera help to relieve the pain of a cut or burn, reverse the scarring and speed up the healing process. When you pinch the plant to use for a small cut or burn, make sure to pick a small leaf towards the center of the plant. The smaller leaves have less juice, which are better for topical applications. If you need a leaf for mixing with water for drinking pick, one of the larger leaves.

Use Aloe Vera for Acne

Acne is greatly effect by bad digestion and improper nutrition. Avoid fried foods, fatty foods and sweets. Add more vegetables and fiber to your diet. Try drinking Aloe Vera mixed with water before meals to aid in relieving digestion problems. Apply Aloe Vera gel to the skin twice a day to help balance the pH level to your skin. After washing your face use, an astringent mixed with Aloe Vera to help close the pores. Make sure to use a moisturizer to protect your skin and balance the oil production of the oil glands. In cases of severe, you may want to consider detoxifying your body. When you go on a detoxifying diet, the body cleanses itself of all the impurities that accumulate from food preservatives, beverages and a variety of other things.

Aloe Vera with Other Skin Conditions

It is just as important to maintain good health on the inside as well as the outside. Most skin conditions come from because of an imbalance on the inside of our bodies. In more severe conditions such as Eczema, Psoriasis and other similar skin conditions you need have optimum health first on the inside. Maintain a good daily nutrition of fruits, vegetables and fiber. Cut out fried foods, fatty foods and sugary treats. Drink plenty of water to optimize proper digestion, which also corrects constipation and liver problems. By drinking Aloe Vera and using Aloe Vera on your skin helps to hasten the regenerative process to healthier skin.

Skin Care Products Containing Aloe Vera

More skin care products contain Aloe Vera than you may realize. Microdermabrasion creams, lotions, lip balms, soaps and sun lotions are just a few of the products that can contain Aloe Vera. Use Aloe Vera straight for those fine lines and wrinkles. Use a small amount around the eyes, on the forehead and around the mouth and work in gently. Leave on for approximately 15 minutes then rinse with lukewarm water followed by your nightly moisturizer. Follow the same routine in the morning as well followed by your daily moisturizer.

Other Skin Care Uses For Aloe Vera

To maintain healthy skin consider taking Vitamin E supplements that contain Aloe Vera. Aloe Vera is also great when applied to stretch marks on the breasts and stomach as the result of weight loss or after childbirth.

Home Remedies For Acne

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You all remember your teenage years, high school, parties, friends, and... Acne! Those painful pustules on your face that seem to ruin a perfectly good day and cause so much grief at school, or anywhere you go for that matter. We all wonder how to fix the problem... from face scrubs, to acne creams, to just leaving the pimples there and covering one’s head with a paper bag. Fortunately, there are several home remedies for acne that have been said to fight the pimples very well. Some of these home remedies for acne are Tea Tree Oil, zinc, lemon juice, orange peel, garlic, and many others.

Tea Tree Oil is a natural oil containing Terpinen-4-ol which has been diluted slightly and is believed to kill bacteria. Because of it’s antibiotic qualities, Tea Tree Oil can be used as a home remedy for acne as it is believed to kill Propionib acterium acnes, which is the bacteria which dwells in the skin and causes acne. Tea Tree Oil can be applied topically to the site of the acne pustule as a home remedy for acne.

Zinc has been said to be one of the popular home remedies for acne for some time. Zinc however has several drawbacks and side effects. Zinc was proven only slightly more effective than a placebo in clinical tests, and can cause digestive upset (stomach aches). It can also leave a metallic aftertaste in the mouths of those who use it. In high enough doses, Zinc can cause copper deficiency, it can cause the immune system to break down and become less effective, can cause anemia, and in some cases, heart problems. Zinc may also lower HDL (good cholesterol) levels significantly. Taking Zinc can inhibit the body’s ability to absorb iron and magnesium from food and/or food supplements. A few other drawbacks of Zinc are it’s tendency to interfere with the absorption of antibiotics, tetracycline, and fluoroquinolone. Some diuretics can interfere with the excretion of zinc causing the metal to build to toxic levels in the body. In short, zinc is possibly the least effective and most harmful home remedy for acne.

Orange peel can be pounded with water to a pulpy consistency and applied directly
to the acne affected area. The reason this home remedy for acne works is simply that the citric acid in the orange peel, along with some other components, kills the bacteria which causes acne as well as cleansing the affected area. This remedy smells particularly good as well and is very effective.

Rubbing lemon juice on the affected area is also effective. This home remedy for acne works on the same principle as the orange peel remedy, but in addition, cools the site of inflammation causing a reduction in the size of the pimple.

Garlic can be used as a face pack, or taken orally. Eating raw garlic may clear up your complexion but it probably won’t get you any more dates than your acne did. Garlic is a detoxifier, as well as an antiseptic. Taken orally it cleanses the body of toxins and excess hormones which can cause teenage and adult acne. When applied topically Garlic acts as an antiseptic and antibiotic, killing Propionibacterium acnes, the chief cause of most bacterial acne. Despite making your face and breath smell horrid, Garlic is one of the most effective home remedies for acne.

Aloe Vera gel, applied to the site of acne serves to cool the site of infection as well as reduce inflammation. When this home remedy for acne is combined with others, such as the lemon juice treatment, orange peel compress, or garlic pack, it becomes possibly the best home remedy for acne you can find because in addition to relieving the pain of acne, it can also help prevent scarring.

There are many home remedies for acne available to the aware reader, some of them have side effects or drawbacks, some are merely old wives’ tales, but some work surprisingly well.

Knowing your Skin Type

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As we all know, skin care is a very important daily routine in our lives. Having healthy skin gives us all confidence and goes along with good hygiene practices. Coming up with a cleaning ritual for your face should be an important part of your daily hygiene. Just washing your face with soap and water isn’t a guarantee of removing all the dirt and grime that builds up on face everyday. You should try a deep cleanser that is safe for daily use. The cleansers that aren’t for daily use tends to dry out your skin and remove that healthy glow that we all seek.

Knowing your skin type is one of the first and most important things to know before you start with any type of skin care regiment. There are generally five different skin types. There are normal, oily or greasy, sensitive, dry, and of course combinational skin.

Normal Skin Types

Normal skin usually looks more vibrant, moist, and plump consistently. This type of skin type doesn’t really need all of the special cleansers to keep it looking great other than the usual washing and toning and in some cases a bit of moisturizer. It is a blessing to have normal skin, but chances are your skin is one of the other four types of skin types.

Dry Skin Types

Dry skin is caused due to inactive oil glands or oil glands that just don’t produce enough oil for the skin to be naturally lubricated. If your skin is dry, it probably has a dull look, feels dry to the touch, and feels sensitive and itchy at times. With dry skin, you may want to find a good deep moisturizer to keep your skin looking healthy.

Oily Skin Types

Oily skin types are just the opposite of dry skin. In this case the oil glands produce way too much oil and give your skin that greasy feeling. With all of the oil that your glands are producing, it causes clogged pores which lead to breakouts and enlarged pores. The upside to oily skin, if you can believe that there is an upside to it, is that this type of skin looks more supple and gives your face a much younger look. To defeat the oil, you should use a daily mask. Be sure that it is safe for daily use so it doesn’t dry your skin out. Periodical herbal steam treatments seem to defeat the oil attacks on your skin as well.

Sensitive Skin Types

Sensitive skin is yet another problem for thousands of people. This sometimes is one of the most difficult to get under control. This is because if you have sensitive skin you may have to battle oily, normal, and dry skin either in different seasons of the year or all year around. Sensitive skin types tend to react with their environment. If you’re using cosmetics, your skin may break out if it contains ingredients such as alcohol, artificial colors, fragrance, or oils. When you are searching for items to treat sensitive skin, you should look for products that are gentle on skin or designed for sensitive skin.

Combination Skin Types

The last but not least important type of skin is combination skin. Though it is much similar to sensitive skin, it is very different as well. With combination skin, you will usually have an oily T-Zone. The T-Zone is the area on the forehead, chin, and nose. Your cheeks, mouth, and eyes are usually either normal or dry if you have combination skin. For this type of skin, your cleaning routine will be a bit different that for other skin types. You will have to use a combination of products designed to treat the various combinations.

Keeping That Special Glow

On a daily basis you should wash your face as much as possible, remove fried foods from your diet and replace them with vegetables and fruit. Some say that washing your face with a mix of ice water and lime juice helps to keep your skin healthy as well.

Herbal Skin Treatments

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Teaser - City women rush like lemmings to try the latest beauty treatments at their favorite beauty salons. Whether these beauty treatments jazz up their beauty, or prove to be a banana skin for them is something that only they can tell. But, there is one beauty treatment that women have trust in for eons. Yes, we are alluding to the herbal beauty treatment that offers some real, nonpareil benefits.

Herbal skin treatments include a variety of herbal beauty packages and ancient therapies such as herbal hair spa, herbal facial, putti massage, shirodhara, ayurvedic massage, veda spa, and milk bath. These skin treatment packages and therapies offer distinct benefits. Detoxifying and nourishing the body, treating dull and dehydrated skin, reducing stress, and alleviating body aches constitute the long list of benefits that these herbal skin treatments and ancient therapies offer.

Some Herbal and Natural Skin Treatments

Apply aloe vera juice on the affected area twice a day, as it helps buff up the skin.

Take some raw (unboiled) milk and add some nutmeg into it to form a paste. This is an excellent herbal skin treatment, and no scars are left after pimples disappear.

Take three tablespoons of honey and mix with one teaspoon of cinnamon powder to make a paste. Before going to sleep, apply this paste on the pimples and wash it with warm water the next morning. Follow this routine for fifteen days and your pimples will disappear.

Take a pinch of turmeric powder and mix it with a teaspoon of coriander juice. This is an extremely effective treatment to deal with pimples and blackheads. Before applying this mixture, wash your face properly. You can take mint juice, if coriander juice is not available.

You can use the juice of raw papaya to apply it over the affected skin. It helps in quick acne cure.

Take one tablespoon of lemon juice and mix it with one tablespoon of groundnut oil. Apply this mixture on your pimples to prevent the formation of blackheads and pimples.

A paste of sandalwood powder mixed with black gram dal is a good herbal skin treatment. Apply it on your face and keep it for the whole night. Wash your face with cold water the next morning. Follow this routine, and you will see the difference in a few days.

Before you use these remedies, it’s important for you to consult the dermatologist, particularly if you are taking any medical treatment.

Daily Cleansing

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Daily cleansing of your face is a must if you want healthy looking skin. Depending on your skin type there are various ways to take care of your skin on a daily basis. Below are the various skin types from normal, sensitive, oily, dry, and combination skin. Everyone has at least one of these or more throughout their life time. Some are more a hassle than others, but once you figure out what works for you, you will survive and have healthy glowing skin.

Normal Skin Type

If you have normal skin type then you are very lucky. For this type of skin there isn’t much that you have to do other than wash your face daily and have a healthy diet along with plenty of water in order to keep your skin superb. Using a daily moisturizer is always something you should do as well as a daily cleanser to remove all the dirt and grime buildup from everyday life.

Sensitive Skin Type

If your type that has sensitive skin then there are a lot of different ways to cleanse that aren’t too harsh. Thousands do people have sensitive skin and go through the battle of trying to keep it under control. With sensitive skin, you go may go through all the skin types from normal, dry, oily, or a combination of them all from time to time. You should wash your face with cleansers that are designed for sensitive skin. These types of cleansers don’t have harsh chemicals, artificial colors, or a lot of oil based products. Natural products are sometimes the best to look for when seeking out ways to treat sensitive skin.

Oily Skin Type

Oily skin can be one of the most difficult to battle compared to all the other types. When your skin produces more oil than normal, this causes you to have out of control skin where your pores get clogged and that starts a whole chain reaction for pimples, blackheads, white heads, as well as other embarrassing blemishes that you don’t want to have.

Look for products that are formulated for oily skin. Cleansing your skin with hot water helps to dissolve some of the oil. Make sure the water isn’t too hot though or it may burn your skin. When you being a moisturizing treatment on your skin be sure to check if it has oils in the product; you definitely don’t want to add more oil to an already oily canvas. Choose something that is natural, usually oil free and gives you a shine free complexion that you’ve been looking for.

Dry Skin Type

Dry skin is yet another type that thousands of people suffer from throughout the year. Environmental elements usually are the cause of it, but sometimes it is in our bodies themselves that doesn’t allow us to produce enough oil to keep our skin naturally moisturized. For dry skin the most important cleansing products are a mild cleanser with moisturizing elements in it as well as a separate moisturizer throughout the day. Drinking plenty of water and a well balanced diet is another way of keeping dry skin at bay. Hydrating your body will help in hydrating your skin.

Combination Skin Type

Combination skin involves the T-Zone. The T-Zone is the areas of the forehead, nose and chin. These tend be either oily or dry at anytime of the year. When the rest of your face is normal, you may have the T-Zone area oily. There are products made for these specific problems of combination skin.

The combinations vary from person to person as well as day to day for one person. Treating combination skin can be tricky due to the way your body produces oils or doesn’t produce oils. Try a combination skin care line and stick with it on a daily basis if it works for you. Trial and error is sometimes the best way to find this out. Eating a well balanced diet can help in keeping combination skin under control as well.

Home Remedies For Acne

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Knowing your Skin Type

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Herbal Skin Treatments

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Daily Cleansing

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Acne Problems

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Acne is a condition where an individual\'s skin has long term and particularly problematic break outs. This is the result of a hormone imbalance and impacts most frequently during puberty or periods of hormone changes. Many times these break outs can result in peer ridicule or a decrease in self esteem or self confidence. The condition can have severely negative effects on a person\'s social life. The full name of the condition is Acne Vulgaris. While this inflammatory disease is annoying and can be a bit painful or unsightly, it is not any kind of serious threat to physical health.

An enlargement of the Sebaceous Glands can lead to a build up of sebum, which will clog the hair follicles and pores in the skin and result in severe breakouts. This enlargement of the Sebaceous Glands is a form of inflammatory disease, and often has nothing to do with poor skin hygiene or an unhealthy diet like some other breakouts of the skin. Acne is an extremely common problem (about 85% of people experience some form of acne during adolescence or early adulthood). High stress levels, or use of anabolic steroids can also cause forms of acne. Although in most cases hygiene is not a factor in the development of acne, it can exacerbate the problem. A “hands off” policy when it comes to acne is the best policy, as scratching at breakouts can also worsen the condition, as it is conducive to the growth of bacteria that cause pimples and breakouts of the skin. Intravenous use of opiates has also been linked to breakouts. Acne will usually diminish or disappear altogether as a person ages. The hormones testosterone and dihydrotestosterone have been linked in correlation with this inflammatory disease.

Acne is usually found on the face and forehead. Acne on the chest, back and neck is less common but still normal. Acne is somewhat hereditary but if a history of bad acne in your family does not guarantee that you will suffer from the disease. Another skin condition called Roseacea is similar to acne but usually forms later in life, during adulthood. Acne mostly affects people during adolescence or periods of increased stress due to work or family life.

While the correlation between a poor diet and the severity of this disease is generally highly debated, some foods have been found to make existing conditions worse. These foods may include food that has a high amount of refined sugars, or those with a high concentration of iodine. The impact of these foods is usually negligible, if you have problematic acne you may want to try to stay away from them. Again, the relationship between food and acne is minimal at best, so refraining from eating these foods may or may not reduce or impact acne at all.

Because of the correlation between acne and hormones, medications that manipulate these hormones may be used to treat the condition. Other medications include topical creams, and deep cleansing products that may be sold over the counter or are prescribed by a dermatologist. It is important to remember that the disease is extremely widespread, especially during adolescence and is a fairly normal experience for many people.

Acne can leave deep scars in its wake. These scars can be treated with laser therapy, in which a technician will minutely remove raised skin around the scars leaving the surface of the skin more uniform and will eliminate pitting of the skin. There are many more options when dealing with acne or the long term effects it has on the skin. If this condition is a problem for you, it is possible a dermatologist will be able to help or minimize breakouts over time. Although there is no “cure” for the disease, a dermatologist can lessen it\'s intensity or the long term damage that may occur as a result of acne.

Skin Care Tips

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Sometimes we are so busy with our lifestyle that we forget about how to properly take care of ourselves. I am not talking about daily hygiene, I am talking about proper skin care. So many things can affect our skin and it gets worse as we get older. Age alone can greatly affect our skin. As we get older, our skin becomes thinner and you start to develop those little tiny fine lines and wrinkles. The glands that produce oil for your skin become less active, which makes your skin drier. Even the number of blood vessels in your skin decreases which makes your skin more fragile. This all equals to loosing the color and glow in your skin as you get older.

As part of good skin, care avoid the sun, wash your skin gently and use moisturizer regularly. This does not make aging go away but it does delay the aging process and does prevent skin problems. Here I have listed a few good skin care habits to help in protecting your skin.

The Sun Is Not Always Friendly

Always protect yourself from the sun. The ultraviolet light may be invisible but it can damage your skin, which causes deep wrinkles. Deep wrinkles cause dry, rough skin. Liver spots can also develop as well as serious skin disorders like noncancerous and cancerous skin tumors. The worst time to be out in the sun is from 10am to 4pm this is when the sun is the strongest and can cause the most skin damage. Wear long sleeved shirts while out in the sun. Some fabrics do a better job at protecting you from the sun than others like cotton is a good protecting fabric. Also, wear hats with a brim to protect your face from the sun. Always use sunscreen. Apply it about 20 minutes before going outside and reapply about every two hours if you have been sweating a lot or have been in the water.

Be Gentle With Your Skin

Use warm water instead of hot water when taking a bath or shower. Hot water can remove protective oils from your skin. Try to limit bath or shower time to fifteen minutes or less if possible. Do not use strong soaps as they strip the oil from your skin and can leave your skin very dry. Use a mild or gentle soap that has oils and fats added. For those of you with sensitive skin, do not use products that have perfumes or dyes as these can irritate your skin and could trigger an allergic reaction. Always carefully remove makeup using a soft sponge, cotton cloth or cotton balls. Be gentle when removing eye makeup since that is extremely delicate tissue. If you wear waterproof makeup, remove it with an oil-based product like petroleum jelly.

When washing your face, taking a bath, shower pat, or blot your skin dry with a towel this way some of the moisture remains on your skin. Always follow with a body and face moisturizer this is either oil or a cream. When you use moisturizer on a regular basis, you provide a seal over your skin. This keeps water in your skin and replaces the water, as it is lost. Get a moisturizer that is for your skin type. The best way to tell if you even need a moisturizer is to wait about 20 minutes after your shower or bath. If you skin feels dry then you need a moisturizer. Make sure the moisturizer you select contains SPF or a sun protection factor. The SPF should be at least 15. Again if you have sensitive skin get a moisturizer that is free from dyes and perfumes. If you have extremely dry skin you may want to use baby oil as a moisturizer. Apply it right after your bath or shower. If you skin is oily do not use moisturizer as your body makes enough oil to protect your skin already.

Summer Skin Care

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Teaser – Skin behaves differently in different seasons. Summers has its own charm, but your skin might react to it differently. Read on to know about some summer skin care!

In summers our skin has to undergo a lot of wear and tear. That is why it is important for us to take extra care of our skin in this season. Keeping this in mind, we have come up with some special summer skin treatment packages to treat damaged skin, skin tanning, rashes, freckles, pigmentation, scars etc.,” says Richa Agarwal, a beauty expert and proprietor, Cleopatra Day Spa, Beauty & Slimming Centre, Chandigarh.

There are a whole host of summer skin treatments available in the market. These skin treatments include special anti-tan facials and special skin treatments to cure sun-damaged skin, heat rashes, pigmentation, acne problem, scars, open pores, and freckles. Each treatment is based on a person\'s skin-type. Apart from the treatments, you should have proper diet counselling, for diet plays an essential part in keeping our skin healthy.

When all is said and done, the best thing is to try and guard your skin against the blistering heat waves. No problems. No treatments! And the sun will not set on your beauty even in this sweltering heat!

Do you know chocolates can nourish your skin? Chocolate contains vitamin E as well as cocoa with almond oil and butter. This makes chocolate an excellent moisturizer. Besides, the chocolate aroma stimulates endorphins (a chemical naturally released in the brain to reduce pain) that lift the spirits. Different choco-beauty-packages like women’s head to toe Choco-Dip (that includes choco-facial, manicure, pedicure, bleaching, waxing, and blow-dry), Choco-Flick (that includes choco-facial, bleaching, and haircut), and choco-spa (that treats the dehydrated skin) are some choco-treatments that can work wonders for your skin.

Furthermore, skin care encompasses a whole host of beauty enhancing treatments such as body scrubs, vitamin facials, special hand and feet treatment, hair nourishment, massages, day spa treatment, and body detanning.

Beauty salons offer specially concocted beauty packages with different skin care strokes. Each stroke is a different beauty treatment that nourishes and pampers the body in a different way. All the skin care strokes revolve around the four beauty principles – cleansing, rejuvenating, nourishing, and garnishing the body.

Beauty Tips for Women

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This day and time, women need all the help they can get when it comes to beauty tips and time saving. We don’t want to spend four hours on our makeup when we only have a small window of time to get ready before we have to be at our appointments.

The Eyes

For the best looking and longest lasting eye shadow, try applying a bit of foundation to your eyelids before applying your eye shadow. This will help to hold the powered shadow on the eyelid much longer than if you just apply the eye shadow. You should always try to find a neutral color to enhance your look.

If you have brown eyes, the purple eye shadows seem to make a much bolder impact than any other color. Green eye shadow does wonders for hazel eyes and gold eye shadow on green eyes. For blue eyes, you should use a blue eye shadow that is a bit lighter than your natural blue eye color. There are eye shadow kits on the market that have all the colors that will coincide with your eye color bringing out the boldest and sexiest look.

The Cheeks

The cheeks are always sometimes the trickiest part of putting makeup on. You have to find which color is more like your natural tone and what shape is your face. Is your face round, long, square, heart, or oval? Once you have determined this, you can apply the right look to your cheeks.

When applying blush you should look into the mirror while smiling. Sweep the color in an arc along your cheekbone from the apple of your cheek all the way to your hairline. Be sure to blend it thoroughly so that it looks natural and not painted on. You always want your makeup to look natural unless of course you’re headed out to a costume party.

The Lips

Your lips are one of the most important focal points on your face along with your eyes. Changing your lip color can give you a whole new look. Before applying lipstick be sure you have moisturized your lips. If your lips are dry or cracked your lipstick will just enhance that dry cracked look and that’s one thing we don’t want.

Start by priming your lips with foundation. This helps to keep the lipstick on much longer during normal use of drinking and eating. Then lightly dust your lips with powder. Pick a lipstick color that isn’t too bold and out there. Match it with your skin tone. Just like you wouldn’t want to be extremely fair skinned and have jet black hair. You also wouldn’t want to have a bright red lipstick that looked like a stop sign. Choose something soft and natural looking.

Removing Makeup

Removing your makeup before you go to bed is a very important thing to get in the habit of doing. Leaving your makeup on over night can cause your pores to get clogged which leads to pimples and other blemishes. Finding the right makeup remover is important due to your skin type. If you have naturally oily skin then an oil based makeup remover isn’t the one for you. You’d have to find one that is oil free and designed for oily skin types.

There are various ones out on the market to choose from that are perfect for your skin type. Makeup removers with natural ingredients are most likely the best ones for your skin no matter what type they are.

Fighting Acne with Makeup

Acne is a challenge no matter your how old you are, whether your male or female or what type of skin you have. Using foundation to cover acne sometimes is not the right thing to do, but there are foundations that have acne fighting properties and help to cover acne. If you can’t find one of those you can use a concealer to cover acne for a brief period of time since foundations tend to clog your pores and causes more acne.

Facial Exercises

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Ok people now its work out time! You may have heard of isometrics. Isometrics is a form of facial exercise. For example, leaning your head back a bit, opening, and closing your mouth. You will feel the muscles in your neck flexing. This exercise is to keep the neck tight. Another example is when you are putting lotion on your neck take your fingers in an upward stroke. This also tightens neck muscles.

Try This Exercise

Believe it or not, the more you laugh the more you exercise your face. Laughing gets rid of all the tension in your face. On the other hand, you can try this exercise:

• Scrunch up your face, make sure the wrinkles are in your forehead. Tightly close your mouth and eyes and make sure your nose is wrinkled.
• Now do the opposite open your eyes and your mouth Next, close your mouth and purse your lips.
• Now push and take your mouth up to the right then to the left.Now grin from ear to ear.Tuck in your chin to tighten the neck muscles.

The Advantages of a Facial Workout

Facial exercise can make your facial muscles strong. Strong facial muscles make your face strong and smooth. The exercise I am about to mention is great for bags under your eyes or if your eyes are puffy. These exercises will drain the lymph glands that cause bags and puffy eyes. They will also remove wrinkles and lines and improve circulation creating a glowing complexion.

Here is one for the forehead:

• Frown and with the help of your fingers bring your eyebrows over your eyes. Pull your eyebrows and lift them when you open your eyes.
• Next, lie down on your bed and look at the ceiling for a few minutes. Lift your eyebrows upward with your eyes open. Rest for a moment and do this again. Do this about 10 times.
• Next sit straight and look straight ahead for a few minutes.
• Wrinkle your nose with eyebrows in the down position. Count to 10. Take a rest then do this about six more times.

These are for your eyes:

• To tone the muscles around your eyes press your fingers on each temple. Remember to do thisgently or you will give yourself a headache! This creates pressure to the forehead.
• Next, sit straight and close your eyes. Next, look up and then down as far as you can with your eyes closed. Do this about 10 times.
• With this exercise sit straight and close your eyes. Lift your eyebrows and stretch your eyelids up and down. Do this one about six times.
• This exercise is pretty much the same except open your eyes and relax. Lift your eyebrows and close the top of your lids.
• With this one open, your eyes while sitting straight and look straight ahead. Look up and down. Do this about 10 times.

Some Tips, Tricks and Myths

A great looking face is not always the result of proper skin care. There is much more to it than that. Let us face it folks there comes a time when gravity is not so kind. The sands of time go slack, saggy, baggy and crepey. Do facial exercise daily in addition to proper skin care. Facial exercises do not take a lot of time and they are free. You will have smoother skin with less wrinkles, lines and bags. Something that should make you feel better is that those bags and sags are muscles in your face that are going soft. All you have to do are facial exercise daily to make them taunt and strong like they used to be. Facial exercises are for all ages. The perfect time is when you are younger and do the exercise to keep looking younger.

Some women believe that doing facial exercises cause wrinkle. That is true. If they are not done correctly. If done correctly you do not need facial surgery. Some believe facial exercises baggy skin. Again, that is true if done incorrectly.

Tips for Winter Skin Care

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Winter can be one of the worst times of the year to take care of your skin. Your skin either gets extremely dry or a combination of all of the above. When the weather changes, so should your skin care treatments. Your skin is slowly adapting to the environmental changes around it, but once your skin has fully adapted it is time for it to change yet once again, so your skin never really settles down during the winter. Your skin gets dry in low humidity which is what the winter brings along with it. In low humidity your skin gets dehydrated and fragile. This is where moisturizer comes into play. The more the better!

Moisturize, Moisturize, Moisturize

Moisturizing is about the only thing you can do to treat dry skin in the winter. Taking a hot bath and lathering on the moisturizing crème is an easy and quick start to healing and preparing your skin for the cold elements that it will face for the day. After taking a shower apply baby oil to your skin. This will help to keep the moisture in and the dryness out.

Some of the best types of moisturizer for winter weather are ones that contain oils in them, just because your body isn’t producing the oils needed to have hydrated skin. Lanolin, vitamin E oils, and avocado oils are perfect for absorbing moisture and retaining it in the skin. Protein from milk is a great way to soften skin that is dry or wrinkled. Honey is also a great moisturizer that is all natural.

Exfoliating the Dryness Away

Finding a good exfoliating regime is one of the first things besides the moisturizer to seek out. With your skin drying out constantly, exfoliating it is a good way to keep your skin looking great. You should exfoliate your skin at least two times a week to keep the flaky dry skin away. Your skin diminishes it oil production in the winter which in turn causes the dry skin. This is due to the low temperatures outside and the heat from inside which removes most of the moisture from your skin.

The Importance of Water

Water is important no matter what time of year it is, but it is extremely important in the winter. You should drink at least eight glasses of water a day to replenish the water lost from the winter air taking it out of your skin. There is one ancient Chinese remedy that is a safe method give your body a boost of energy. This includes warm water mixed with lemon. This concoction detoxifies the body of toxins and removes those that cause your skin to be dry.

A good night’s sleep is also a good step to take. While you sleep at night, your body is replenishing itself and preparing itself for the oncoming day ahead whether it be hot or cold. If you aren’t getting enough sleep at night, your body as well as your skin will not be health and glowing.

Eating the Right Foods

In the winter time we regularly eat a lot more than we do in any other season. This is good as long as we are eating the right foods. Eating foods rich in protein, vitamin A, B1, and B2 is a great way to improve your skins healthiness. By consuming these types of foods, you can help your skin build up a defense against the elements along with your regular skin care regiment. In winter time, your skin needs all the help it can get. Foods that are full of antioxidants help your skin to fight off inflammation and protect the cells of the membranes from being destroyed by the elements. Drinking green tea or eating foods with omega 3 are other great ways to help. These are rich with antioxidants. Taking a multi-vitamin is also a great way to help your skin along.

FRUITS AND VEGETABLES FOR HEALTHY SKIN

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Healthy diet is essential for a healthy skin. Fruits and vegetables should be a constituent of this diet. They are rich in nutrients and have powerful antioxidants. The antioxidants guard against free radicals which are the minute enemies that accelerate the aging process. The fruits and vegetables should be taken in different varieties since some help in gaining and lose of weight.

Raw food majority contain more minerals and stronger life energy. Some fruits which help in enhancing beauty are; fresh summer fruits such as peaches, plums and nectannes. They are good sources of antioxidants and other phynonutrients. Antioxidants are essential for protecting skin from damaging ultraviolet rays and they are more effective when more than one is present.

Yogurt contains natural acids and antioxidants also found in some fruits. This nourishes and lightly exfoliates skin, while oil released from walnuts gives softness and sheen to the skin. Berries contains antioxidants and natural ant inflammatory compounds that help repair skin and prevents further damage by neutralizing free radicals in your body, to control wrinkles you can take olive oil and cantaloupe. These maintain a dewy healthy skin since they have antioxidants that help pores stay clear. The fruits also contain high carotene content which keeps skin cells healthy. Soya contains estrogen that stimulates connective tissues and promotes healthy skin. Green vegetables also help to clear pimples and black heads such vegetables are; spinach dietary. They help in reducing inflammation and neutralize cell damaging agents. You can get five or six servings of leafy greens per week together with a daily serving of orange vegetables like carrots, pumpkins and peppers. They contain beta carotene which is converted in to vitamin A in the body which heals the damaged skin tissues.

Brightly colored fruits and vegetables are full of vitamins A C and E which helps in healing wounds, since they help from connective tissues such fruits include, apricot, carrots, kales, collards, mango, spinach and sweet potato. They contain vitamin A vitamin C is contained in; chili peppers, grape fruit, pineapple, cabbage plums and orange, you are required to take the above fruits in a right quantity as follows; take at least one serving of vitamin A – rich fruit or vegetables a day, one serving of vitamin C – rich fruit or vegetables a day.

Caution

There are some fruits and vegetables that can worsen the skin condition. For instance, rosacea is a skin condition characterized by facial redness and swelling. It can be triggered by re, black and white pepper. Eczema symptoms can be worsened by peanuts, soya, and tomatoes. You are therefore required to avoid some fruits and vegetables that trigger any of the skin conditions.

You must be careful with the way you handle the fruits and vegetables when preparing or eating them. You should wash your hands with warm water and soap for at least 20 seconds before and after handling food, especially fresh whole fruits and vegetables. Rinse raw produce in warm water. Do not use soaps or other detergents. You can use a small scrub brush to remove surface dirt. While cutting use smooth durable non- absorbent cutting boards that can be cleaned and sanitized easily. The cutting boards should be washed by hot water, soap and scrub brush to remove food particles. You can then sanitize the board.

People whose immune system may be compromised, for example, if you are very old, you have chronic illness or you are under a certain medication, you should stick to pasteurized juices and adder, since pasteurization kills harmful levels of bacteria found in food. Avoid fruits and vegetables that look brownish, slimy or dried out when buying them. This is an indication that they have been stored under poor conditions. When you want to lose weight, take fewer calories daily. This includes fruits and vegetables that are high in nutrients and low in calories such as tomatoes, cantaloupe, strawberries and broccoli. They will make you feel ‘full’ hence consuming fewer calories. You should also take water to keep your skin soft and smooth.

Care of the Nails

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Good nails are essential in natural beauty. Dry cracked and bitten off nails reduces beauty of hands and feet. Diet is key to keeping healthy nails. Polishing them also improves their states. Clean them sufficiently. Never use a steep cleaner as it hardens them and causes dirt accumulation beneath. In addition French amandine is excellent to soften and prevent breaking off and becoming dull. One needs town a manicure set for proper care thus , nail brush, a still smaller one to go under the nail, a file, a polishing brush, curved scissors, a pair for each hand, nails of the right hand cannot be successfully cut with scissors made for cutting the nails off the left hand.

Home Care

Caring of nails can be done at home. One needs to deliberately use hands by using the ball of your finger and your knuckles instead of your nails. Also, use proper tools in operating implements. For instance, don’t use your nails as screw drivers to open or fasten nails and lids. Putting your nails to chemicals that are harsh threatens your nails always wear gloves while gardening, washing and heavy duty cleaning leaving your hands in water for long this breaks the adhesivesity of the nails. Finally, hand cream should be applied whenever washing your hands. This promotes a healthy skin and flexibility of your nails. Nails last longer when right measure is put on them. As much as possible, maintain your nails 2 – 3 weeks. This is by re-filling and re-shaping them. Polish, and re – balance if desired.

Nail Maintenance and Service

Maintenance of nails is vital. One can preventively maintain nails to avoid product lighting and formation of bacteria between the product and yourself. Do this by applying solar oil to your cuticles daily. In case you want to change your nail color follow the instructions; wash your hands with an antibacterial soap, apply hand cream, gently push back your cuticles with an orange stick, use non – acetone polish remover to remove your polish, applying one thin coat of base coat is recommended and give yourself enough drying time. Do not change your polish more than once a week for this can leave deposits on your nails. For a broken nail repair is paramount thoroughly clean and dry the nail tip. Any moisture on the nail can lead to bacterial green patch on the nail bed. Too, apply a small amount of nail glue to the broken area. Then, re-position the tip back into place. Apply a small amount of nail glue over the crack, wipe away the excess quickly with a paper towel; use filler powder to fill any gaps if necessary. After the glue sets, use a white block buffer to smooth out the area. Finally re – apply color and top coat.

To repair a lift, wash hands with an antibacterial soap and pour a small amount of alcohol into the lifting product to kill any bacterial germs trapped. Apply a blow dryer to enhance speed evaporation of the liquid. A small amount of nail glue under the product and messing down firmly to remove air pockets is also of profound importance. Avoid any nail glue contact with the skin as it will cause more lift. After settling, the glue should be buffed with a white block buffer. Finally, wipe away excess dust and re – apply polish and top coat. For greater looks of nails the following is a must, eat calcium rich foods, zinc containing meals are also important to promote nail growth. Spots on nails mean lack of the two minerals. Consume less sugar and less alcohol. Don’t bite your nails. Don’t remove hanging nails by pulling. Clip them with manicure scissors to prevent skin damage. Also eat fewer salinated fats. To prevent breakages, keep your nails short, ensure your diet is full of proteins. Increase your intake of vitamins A, B, C, D and E. Often, moisturize them and reduce the amount of dairy in your diet. Trimming nails regularly is important in nails management.

Caring for Teeth

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We all need teeth to chew and speak clearly. Our teeth also affect the appearance of our faces as well as the all-important smile. It is therefore important to look after them properly by maintaining good oral hygiene, including tooth brushing, visiting your dentist for checkups often and taking a proper diet.

Tooth Decay

Teeth decay when a thin, sticky layer forms on the surface. The layer, called plaque, contains many bacteria. When you eat sugary foods, the bacteria in the plaque turn the sugar into the energy they need, producing acid at the same time. This acid softens and dissolves the hard surface covering the teeth, in turn slowly producing the cavity. This surface that is affected is called enamel. The whole process in which this cavity is formed is known as demineralization, or simply tooth decay (caries).

When the cavity reaches the dentine, which is the white substance underneath the enamel one starts feeling pain since this substance is sensitive to pain unlike the enamel which doesn’t contain any nerves. Saliva that is produced in our mouth, lips to wash away and neutralize the acid also contains minerals that replace those lost from the enamel during the acid attack, in a process called remineralization. Demineralization and remineralization are processes repeated anytime we eat or drink.

Brushing of Teeth

Caring for teeth properly means that when we brush our teeth the kind of toothbrush and the brand of toothpaste we use matter a lot. The toothbrush should be the one with soft bristles which helps in gradually removing plaque without injury to the gums and teeth. We can easily make toothpaste at home, for example the strawberry toothpaste which is very effective for making teeth strong and clean. Strawberries have many properties that bleach and clean teeth, and these are very useful in removing tea and coffee stains from the teeth. We can also make toothpaste from hydrogen peroxide by mixing a teaspoon of baking soda and half a teaspoon of hydrogen peroxide. we can then use this mixture at least one day in a week. This is very useful to reduce tartar and stain.

We should brush our teeth twice a day as a way of caring for teeth –in the morning after breakfast and at night. When we brush our teeth in the morning, it helps in removing plaque formed during the night since calculus develops after breakfast and bacteria activities occur at night. Brushing teeth at night helps in cleaning the surface of the tooth from food debris. Brush your teeth with little strokes by giving pressure to the tooth using the toothbrush with round tips to the surface of the tooth. The soft bristle of the toothbrush should reach the surface of the mouth. Here are some steps you should follow when brushing your teeth:

1. brush the teeth from the outer part of the front of the teeth gradually,
2. after this, brush the internal part of the lower section of the teeth,
3. then brush the inner surface of the upper section of the teeth. Then the chewing surface gently,
4. to end with the process move the bristles of the toothbrush to a complete section of the tongue to reduce deposits forming a plaque.

Dental Hygiene and Your Child’s Teeth

Caring for teeth for your baby should begin the very first point after birth. This can be done by wiping the baby’s gums with a soft, damp cloth after the baby is fed before the teeth appear. When the teeth appear, use a soft children’s toothbrush on them twice a day. At school age, you can start using fluoride toothpaste in small amounts since fluoride helps in making teeth strong by hardening the tooth enamel. Fluoride is contained in most our drinking water and if your water doesn’t contain it, you can give fluoride tablets to your child at the age of six months. Cavities are majorly caused by taking a lot of sweet liquids and sugary snacks or foods. Prevent cavities in your child’s teeth through by regularly cleaning them. It’s also important to consider what you eat and if you can, avoid sugary foods and drinks. Visit your dentist at least twice year with your child.

Care of Hands

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Each and every one of us, particularly women all want beautiful and well kept hands for it is said that hands tell a stranger so much more about you than your mouth itself! And for women, how old you are. That’s how important our hands are to us as they also inform others of how well you lead your life and care about your skin and body. So, don’t be caught wearing all the fancy clothes there’s to be worn but having unkempt hands. Care of hands is what gives you the beautiful hands you aspire for.

The beauty of hand that we’re talking about here is not confined to shape only but to the texture, skin tint, the nails, skin quality and even the manner in which you use your hands. The short and long of it is that the ideal hand is one that has tapering fingers that are smooth. Care for your knotty or square fingers by pressing out the ends, and if you want a white skin, a firm palm, supple and firm wrists as well as well kept nails and fingers, you should go for a manicure, a massage or constantly clean them. It’s clear no one wants hands that are either too thin or too fat, hence the more the need for the right diet accompanied by massage and special exercises to correct any anomalies of these nature. Let’s now look at some ways of taking care of your hands.

Hygiene and Care of Hands

You ‘mistreat’ and ‘abuse’ our hands so much in everyday activity, yet they remain our accessory number one. It is thus imperative that you accord your hands the same attention that you give your face mainly through simple hygiene. Always soften your hands even if you’re doing dishes by adding about a teaspoon of almond oil to the dishwater. This will soften rough skin with the oil sealing the moisture. Care of hands by cleaning them your with sea salt lemon solution as this will slough off the dead cells on your skin. Using a toothbrush to do this two times a week will surely remove any discoloration while at the same time softening your hands. Use warm water to thoroughly wash your hands and follow this with a coarse washcloth rubbing firmly. With the skin being slightly moisturized, apply a mixture of a teaspoon of honey and an equal measure of olive oil then place your hands in small plastic bags. From here, place the hands in a pair of cotton gloves for half an hour. Heat generated from this procedure makes sure treatment penetrates. You could also soak your hands in warm milk for five minutes to make your nails stronger while hydrating your skin. The high calcium ingredients in milk will make your nails stronger while the lactic acid will gently exfoliate dead skin.

Nail Care

Use lemon juice to whiten the skin of your hand and clean the nails and apply Vaseline to keep your nails firm especially after doing dishes in hot water. A woman may use an ivory pusher or an orange stick to push back cuticle from the nails that normally occurs after cold cream or Vaseline is applied. A word of caution though: don’t cut the cuticle on your own – let your nail professional do it. When you opt for a manicure, always ensure that the orange stick is covered well with absorbent cotton or some bit of silk. And before you carry out a manicure, soak your nails in soapy, hot water and sterilize the nail brush. Use paste first when you polish nails, avoiding application of powder until after the process. It is a good practice to manicure your nails at home on your own at least two times in a fortnight. Don’t know the products to use? Carmine gives a pleasing tint that is pink in color and should be used as the paste. Use liquid polish only, but not polish varnishes that produce a sheen, as they are usually best for your nails.

Care of Feet

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Persons suffering from diabetes normally suffer from feet problems because if left uncontrolled, diabetes may lead to poor blood flow and circulation, causing damage to our body nerves. For these persons, early notice and care should be taken in caring for their feet as a way of preventing or significantly delaying several problems that affect feet. Paying poor attention to this cause of foot problems only puts you into avoidable dangers which may include amputation.

Feet problems are, however, not limited to those suffering from diabetes as they also include smelly feet, verrucae, corns, infected toenails and athlete’s foot. Smelly feet arise out of excessive perspiration and bacterial and fungal overgrowth, verrucae are those flat warts in the foot sole, which may appear in clusters under the skin with the surface grey and crumbly accompanied by small, black points which usually are swollen blood vessels. Verrucae are contagious and can get to you from wet floors. Corns, on the other hand, are the hard skin formed on the areas of your feet that bear much pressure and friction for example the little toe. Fungal infection also leads to infected toenails which are usually brittle, discolored and yellowish.

Preventing Feet Problems

Sometimes, damaged blood vessels may make your feet fail to get enough blood supply. The same problem may lead to loss of feeling in your feet. Diabetes, as noted above is also a major cause of feet problems. All the three causes can gang together to bring much bigger problems from minor ones like blisters, ingrown toenails or calluses to such serious infections that might call for amputation. Taking good care of your feet thus makes it possible to ward off some of these problems to a good measure. Among other things, do check your feet daily for any sores, scratches or blisters that could be developing. Any foot pain, coldness, shiny appearance on your skin, or loss of hair on the toes or feet as wells as thickened nails are signs that you should inform your doctor about. Having your doctor examine your feet annually is a good step take.

Prevention Through Exercise

Do some exercise so you can prevent edema (swells) from forming on your feet. Exercise also improves your blood circulation and flow. Remember to exercise in comfortable shoes and no exercise at all when you have open sores on your feet.

Keep Your Feet Warm

As much as possible, wash your feet everyday with warm water and soap. Keep the feet warm but at the same time keeping them away from hot surfaces like water heaters, fire, and water bottles.

Good Hygiene and Your Feet

Proper hygiene is crucial in the prevention of feet problems. Use foot tub to clean your feet before inspecting them. Warm water is always the best to clean your feet, using nondrying soaps only. You should never soak your feet in water as this can result in washing away essential skin oils that normally provide natural protection to the feet. After washing your feet, rinse soap off and completely dry the feet using a clean and dry towel while remembering to clean between your toes. Apply a moisturizing cream or lotion to feet soles and tops to prevent your skin from over drying, rubbing it gently leaving out areas between your toes as lotion in these places might lead to increased moisture causing skin to peel off paving way for infections. A talcum power if well used ensures that area between toes remains dry.

Don’t Walk Barefoot

Walking barefoot increases your risk of sustaining cuts mainly in places with broken glass like at the local beach or in parks in the city. So don’t try it at all. Walking barefoot on hot surfaces like those of asphalt or concrete is not advisable for blisters will form. Shoes, apart from comfort also protect your feet. However, avoid shoes which expose your toes and heels – like open-toed shoes and sandals – as these types increase the risk of feet injury and infections. Wear new shoes for short periods only, usually not exceeding one hour at a time while avoiding tight socks making sure those you wear are only natural-fiber ones – cotton, cotton-wool blend or just plain wool.

Fashion Tips for Women

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You definitely have come across the clique ‘dress right for your type.’ Ever wondered what it means? This is well known to all and it underlies the whole idea of fashion. It is every woman’s dream to look as smashing as a supermodel. In this regard, all manner of accusations have been leveled against women chief among them ‘visual pollution’ disguised as fashion. Some fashion styles adopted have drawn criticism and even led to social ostracism. For a woman, fashion is not merely wearing fashion clothing. It is something you can endear yourself to. Modern fashion should be consistent with your personality and fashion trend. Your skin tone, personal attitude, comfort level, body frame and other factors that determine what we can call your fashion statement.

Skin Tone

If your complexion is fair, gold blended with copper would look great. If you are medium-colored, mixed shades of white, beige and bronzy-golden would be ideal. The darker the skin tone, the more you should consider going for goldenish copper shades.

Comfort Level and Personal Attitude

Your comfort level impacts significantly on your choice of style. If you do not mind wearing western outfits while maintaining a smart urban look, Indo-Western style would boost on your charm and personality. if you are shy and of the introverted type, you could look better in a sari with boat-necked blouses. And if you are bold and outspoken, you can opt for sleeveless, deep-necked blouses or even with straps.

Body Frame

If you are plump, wear dark colors and avoid sleeveless cuts. If you wish to wear lighter shades, then go for dull colors instead of sky blue or dirty blue. Small prints and vertical lines give a slimmer look. Avoid cotton saris if you are heavily built. Instead clothe yourself in chiffon and georgette saris. If you are of a medium structure, you should choose beige and faun colors. Netted blouses are idea as they fit well in all colors. The bottom-line is, your style of fashion should coincide with your personality. For the best results, figure out your body type then follow tips specific to your weight, height and age. Some of these tips are:

For Tips for All Women

Always wear free flowing fabrics in one tone to help attain a long and slim look. Comp up with your own fashion statements and desist from blindly aping fashion trends. You could invest in a basic wardrobe, bags and shoes. The rest can be mixed and matched. Wear belts if you have an extremely thin waist. Exercise caution when adding accessories as they speak more about you than your clothes. You should always check the wash care instructions before picking cloths lest you buy something whose maintenance is higher than its cost. Importantly, wear only your size and ensure your jeweler blends in with your attire.

Fashion Tips For Tall Women

Do not wear short skirts. Tall women should wear tops over skirts to limit weight around the waistline. Long skirts make you look taller so avoid them. Buy clothes to suit your shape and check proportions of clothes before putting them on. You can alternate scarves, jackets and belts as you re-arrange the clothes to get the desired look. Wear clothes that fit since too large clothes do exaggerate your figure, something you may not want.

Fashion Tips for Petite Women

You shouldn’t wear high collared clothes. Wear long necklaces and deep necks to lengthen your neck.

Tips for Pear Shaped Women

Women with this body type should not wear tapered skirts. You should wear tops with little soft shoulder pads. Wearing light-colored tops and dark colors on the lower body gives you more attention.

Tips for Apple-Shaped Women

You can wear light and thin materials on the top and use pleating on skirts to draw attention. You should, however, avoid clingy tops. V-necks also make you look smaller than you actually are.

In conclusion, do not buy clothes on impulse. Be scientific in a way about shopping, considering your body type and colors, asking yourself some basic questions: is it appropriate? Does it match my lifestyle? Can I wear it over a season? Think in terms of outfits as you shop such that you have accessories to go with your new purchase.

Care of Eyes

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Contact lenses and glasses are a common phenomenon today among the old as well as the young. Reason? Eye problems. The truth is however, we can do something about this problem. And that is taking care of our eyes. Don’t shun this if you think that your perfect 20/20 vision is enough to make you feel complacent; protect your eyes from injury and infection is key to maintaining it.

Care of Eyes

Wearing Glasses

Sunglasses can help you protect your eyes from ultraviolet A and B radiation from the sun. this is due to the fact that over-exposure to ultraviolet light will normally cause eye damage especially by making cataracts appear on your eyes faster. Buy and wear sunglasses that are right, that is, those offering maximum UV shielding. Corrective sunglasses and contact lenses are also worth trying, but only after a doctor prescribe for you. In addition to care of eyes from radiation emanating from the sun, glasses are also important to prevent eye injuries. They should be worn while one is playing or working for this purpose, as some play and work items may cause permanent eye damage like baseball, racquetballs and pokes and any sharp objects in the garden that fly when hit especially metallic items like old nails rotting in your compound.

Reducing Glare

Glare or excessive light to your eyes is a major cause leading to eyestrain especially among computer users. You should therefore control the amount of light there’s in the room where you’re using a computer by drawing curtains or blinds for effective control of light levels through the entire period you are working on your computer. While at this, do avoid facing un-shaded window for the difference in brightness between the computer screen and the area behind it could bring about eye stress or discomfort. The most effective method of care of your eyes in this case is the use of an anti-glare screen on your computer. Also, avoid working in dimly lit rooms as this causes eyestrain. Right lighting will mostly make your reading and other close tasks easier.

Constantly Check the Contacts You’re Wearing

We blink less while working at a computer, as we concentrate more and more on the work we’re doing. For those using contact lenses, this is very stressful to their eyes as the long non-blinking faces many a time leads to the drying out of the contact lenses surface leading to much discomfort and loss of visual clarity. If this is your problem, you may find a solution in Acuvue Oasys – contact lenses that make your eyes feel more comfortable regardless of whether you stare at a computer or TV screen for prolonged periods. As you do this, the best ergonomics at your computer desk depending on your visual capabilities and work tasks, by usually placing the screen five to nine inches below your horizontal line of sight making it easy to look just over the top of your computer monitor while seated in a straight-ahead gaze.

Allow yourself breaks from the computer screen as the eyes are not meant to stare at a close distance for long. You’ll thus reduce the visual stress by sometimes facing away from the screen. A good break is the one that 20/20/20 rule. That is to say, you take a 20-second break after every 20 minutes, while focusing your eyes on points that are 20 feet from your computer terminal. In a nutshell, keep roving your eyes as you look at objects at various distances.

Undergo Tests Regularly

If you’re diabetic, check on your sugar level as diabetic retinopathy is a major cause of blindness in the world. Have your blood pressure checked as retina vessels get significantly affected, sometimes leading to vision loss when you suffer from high blood pressure.

Quit smoking if you can since the over 400 chemicals in that single stick of cigarette aren’t good at all for your retina especially since they may clog it; but eat more fruits and vegetables as these, especially green leafy vegetables, have lots of antioxidants that aid the retina ward off any harmful effects.

Body Oils

2008-09-01T01:29:00.000-07:00

Nowadays, various oils exist for various parts of the body of a human being. Most of these oils are free of chemicals and safe for most people when applied in the various body parts or the whole body. Oils that can correctly be referred to as Body Oils include essential oils like almond oil, sesame oil, olive oils, coconut oil and tea tree oil, all of which are applied in various parts of a person’s body. These are not the only ones; papaya plant oil and passion fruit oil are also in this category. These oils may contain ingredients such as cedar, rose, bergamot or even rose as well as vitamins such as E. Body oils can be grouped according to the areas they’re most applied on such as feet, hair, hands or eyes.

Oil For Eyes

For use in this category we have almond oil and Vitamin E oil that are very effective in reducing the dark circles under our eyes. A few drops of almond or Vitamin E oil are applied right under the area of the eye.

Oil For Hands

A mixture of olive and almond oil can be used before retiring to bed in the evening. Achieve softer and stronger hands through regular application of this mixture.

Oil For the Feet

Get rid of cracked heels through use of the effective antidote that is essential oils. This should be in the form of massages with several drops of essential oil, done regularly. Before jumping to bed, dip your feet into a little tub containing a few drops of olive oil in it. This should be done for just a few minutes. Remove your feet and use a soft cloth to wipe them neatly. Freshen up your feet now using a good amount of cold cream then wearing cotton socks.

Oils For the General Body

Use sesame oil to rip the benefits of a very smooth and soft skin. You could also combine this oil with coriander, lemongrass or bergamot for better results still. If cellulite has attacked you, remember to take a hot bath in water containing a few drops of any essential oil. Essential oils here are used to block pores in the skin. You can substitute sesame or any of the mentioned oils with vegetable oils for example olive or jojoba to achieve the same results.

Oil For the Hair

Many oils exist for use with your hair. If you have normal hair, use coconut oil for best results while those with dry hair should try mustard oil that does some good job on that. You could also try Emu oil or almond that work well for most people. Use aroma and vegetable oils mixed together if your hair is the oily type. And finally, reduce dandruff in your hair by using any vegetable oil that contains castor. Aloe vera effectively gives you a shiny and glossy-looking hair.

Oils For Your Face

A massage on your face using jojoba oil has been proven to work especially if you have a dry or normal skin should go for jojoba as it is effective. Sage on the other hand suits those with oily skins and so do camphor, peppermint, cypress and clove. If your skin is sensitive, do try olive oil for its moisturizing effect. And proper use of aloe vera removes inflammation and irritation in the sensitive skin.

Making Your Own Body Oil

What you need:
2 sprigs of larkspur
½ cup dried rose petals
½ cup safflower oil
½ cup sweet almond oil
4 drops of Vitamin E oil
4 drops of rose essential oil

Caution: don’t use fresh rose petals or dried ones from potpourris. Consult your local store for pesticide-free and preservative-free dried petals.

Note: don’t be frustrated too much if you don’t get dried flowers – they’re for decorative purposes only. Instead, you may want to try dried organically grown herbs.

Formula: pour all the different oils into a bottle big enough to hold 1 ½ cups of liquid and cap it. Shake well before each use. This is enough body oil for 12 good months.

Beauty Sleep

2008-09-01T00:38:00.000-07:00

Beauty sleep is a complete, good rest that helps drastically reduce stress hormones. A good sleep is one of those freebies that nature has bequeathed us as it is perhaps the beauty treatment that you will obtain for nothing. Imagine exchanging those beauty creams, make up and facials for a free, sound sleep that gives you a fresh, glowing and relaxed look in all the places that you desire. Most of the skin medicines around contain is mild tranquilizer to help you relax, reducing stress on your skin muscles.

Importance of Beauty Sleep

It is a fact that lack of sleep leaves most people irritable but not many of us know that lack of a good sleep has untold consequences on your skin. Beauty sleep is also crucial in maintaining your general mental and physical health. During sleep your skin gets an opportunity to be hydrated. When you’re asleep, syperhydrators attract moisture to the skin and also prevent it from evaporating from the surface of the skin. Increasingly, evidence indicates that our skins are more receptive to vital active ingredients while we sleep as they’re not being destroyed by pollution, sun or make up that are there during the day.

A good beauty sleep improves the texture of the skin, especially if it is eight hours of sleep each night. During the night, skin-destroying and other harmful effects arising out of stress are fought off. However, puffy bags, fine lines or left dark circles, are all harmful consequences of sleep deprivation. With no proper sleep that your body requires you end up looking older with your skin drier than before. Enough sleep allows your skin to renew and refresh itself, further enhancing your skin’s good health and beauty.

Steps to Achieve Beauty Sleep

Experts on sleep tell us that eight hours of sleep is the standard requirement. However, our bodies differ and hence you need to know how many hours your body requires for some require less and others more. But it is agreed that anything between six and eight hours is the ideal. So how do you achieve good sleep?

Take a Relaxing Bath Before Sleep

A relaxing, bath before you sleep will bring about sleep. Allocate half an hour to a relaxing bath, brushing your teeth and hair after which you can take a glass of warm milk. You can also cleanse your face after this. All these activities prepare you for a beauty sleep. Remember not to light up the bathroom vividly as this will make your body stop producing the melatonin hormone that induces sleep. The chemistry behind a relaxing bath is that when your body temperature goes up immediately after the bath, by the time you sleep it will fall significantly hence causing sleep.

Establish A Bedtime Routine

Form a routine that you can adhere to before going to sleep. It could be that you practice yoga, deep breathing or you get a massage from your partner. Look for some simple, relaxing routine that you’ll be able to follow to help your body release tensions it may have suffered during the day. Try to rearrange your evenings to see that you get some time to help your body relax before sleeping. Remember that you shouldn’t change your bedtime so be strict in ensuring that you sleep, wake up at the same times every day, including the weekends as this helps your body acquire a sleep rhythm that regulates it when the times come; if it’s sleep time, your body knows – same to wake up time.

Exercise Regularly

A 30-minute exercise daily will help you get sleepy and ensure a good sleep at night. Make time for exercise especially in the mornings if your schedule can allow it. Taking a gentle walk after dinner or just a quiet stroll will help get you in the mood to sleep. this not withstanding, exercise should be avoided late at night or too close to bedtime.

PEDICURE

2008-09-01T00:36:00.000-07:00

With its origin from Latin words Pedis; foot and Cura, cure. Therefore, pedicure means the care given to our feet, legs and toe nails. Largely it is a way to improve the look of our feet and their nails. The purpose of pedicure is diverse. For us to avoid hard and scale-like skins, pedicure is fundamental. When we pedicure, our skins remain soft and smooth. Related to this, we pedicure to keep our nails clean, well-shaped and shiny. Many a people do not care keeping their feet clean, fair and in good condition. Giving your feet a pedicure achieves this. Above all, blood circulation in the body is vital to good health. Pedicure improves this, by nourishing the leg skin and foot muscles.

For us to achieve the goals of pedicure, we should have a number of items. Among these Hydrogen Peroxide, nail cutters, nail flier, bleach Pumice stone, cuticle scissors, nail paint buffer, sponge, lukewarm water, small tub for foot bath pedicure shampoo, antiseptic lotion, oil, cream and foot powder and many others that maybe necessary. With all this, one needs to understand procedures for a good pedicure to be achieved.

How to Do a Pedicure

Some of the steps involved are: Removing polish from nails should be done with a lint-free cotton pad. Saturate the cotton on the nail and let it soak first. Note that rubbing Whitening toothpaste on one’s nails helps remove the polish faster. Lemon or lavender oil drops on each nail and rubbing a buffer back and forth over the nail also works. 2. Alcohol and acetone-free removers are less drying, but don’t apply on shades that appear dark. ‘Free’ stuff is used on lighter shades. Following the removal of polish from nails is clipping nails. Use quality clippers to cut straight across just above the skin the nail should not extend the tip of your toe. Files maybe used to achieve this.

Soaking one’s feet is the third step. Warm bath salted water and aromatherapy oils are used when soaking feet. Soak your feet for at least 10 minutes. Stay longer if your feet are cracked and callus. Add some milk to your bath along with essential oils and salts to loosen dead skin. Trim cuticles. Application of cuticle remover nail bases for a minute and using an orangewood stick, pushing with a circular motion removes dead skin on top of the nail allows you not to touch toe flesh. Scrubbing your feet: Apply foot scrub to a foot file or wet pumice stone to remove dead skin on balls and heels of your feet. To remove dead skin around balls, bottoms and sides of your heels and the toes. Sit on the side of the bath tub to achieve a coverage position. Stop if your feet turn bright red for this means your feet have scrubbed too hard. Dry feet thoroughly between toes and rub in a thick foot cream. Rehydrate the cuticles in a dab of cuticle oil.

After the above step, polish your toes. Use acetone remover to remove excess oils on the nails. Apply a thin base coat using 3 strokes, one down, the middle, and one on each side. Don’t paint the cuticle. Wait for a minute. Add 2 favorable coats of polish. Finish with a thin top coat. Clean any errors with an orangewood stick wrapped in cotton and dipped in acetone remover. Let the nails to dry for 40 minutes. To prevent chipping, paint any polish remaining on the brush over the front edges of the nails. Finally finish up, after the nails have died. Sprits with a moisturizing oil to set your polish and moisturize your cuticles. This will give you a good pedicure.

Take Care

Apply antiseptics if skin is broken, avoid excessive friction when buffing nails, avoid dropping sharp objects, keep hands dry when handling containers, label & cover implements used, do not file nails deeply, bluntened sharp edged implement and always sanitize hands before starting pedicuring.

Manicure

2008-09-01T00:34:00.000-07:00

The appearance of our hands, nails and arms gives either a good or a bad impression depending on how we take care of them. The word manicure is derived from the Latin word manus meaning hand. Cure simply means care. Therefore, a manicure is a cosmetic beauty treatment for the fingernails and hands. Manicure treatment can be for hands and or nails but a common manicure found is the filling, shaping of the nails and the application of polish. Some manicures may also include painting of pictures on nails. Sanitation should be highly considered in this process because there is a possibility of spreading infection when the tools are shared among many people hence the manicure tools should always be sterilized.

There are different kinds of treatment that you can give you hands, such as paraffin treatment. it is achieved when hands are dipped in melted paraffin or wax. Its purpose is to impart heat to the hand to relax its skin making it better to absorb lotion. The hand is dipped more than once to allow thicker wax coat to form. This makes the coating to say warm for long and to prevent premature tear. After this, you wrap your hands in a plastic or tin foil covered with cloth to retain warmth. Leave the hands for a few minutes then cool the paraffin and dry it. The paraffin wax can be infused with various botanical ingredients like aloe vera, chamomile, the tree oil and azulene. Fruit waxes such as those from peach, apple and strawberry is also often used.

Hot oil manicure is another type that cleans the cuticles softening them with oil. It’s advisable to use on a dry skin and nails that are brittle since it improves both by leaving them soft and pliable. An example of oils that can be used in hot oil manicure is olive oil.

The Standard Manicure Process

To carry out the manicure process well, there are some requirements that are supposed to be ready and sanitized. These include cuticle scissor, nail cutter, hydrogen peroxide, bleach, sponge, lukewarm water, nail flier, manicure shampoo, scrub/cold cream, nail paint remover and nail buffer. Once the materials are ready you can now start by considering how each of the materials is used.

Steps to Consider

Put some lukewarm water into a small tub or bucket. Add one pouch of manicure shampoo and hydrogen peroxide in the water. Then dissolve the mixture gently. Reduce any pain from nails using nail paint remover. You will then dip the hands in the water for about 30minutes. After half an hour, add a small amount of cold cream on nails and then again return your hands in the water for fifteen minuets.

You can clean your nails with the help of the cuticle scissor and a flat instrument in manicure kits after the fifteen minutes are over. Using the emery board, file your nails. You should file from the edges towards the center of nails. Make your nails grow with the help of a buffer. Mix bleach cream and activator to make a bleach and then apply it on the nails. Keep it till it dries. Clean the bleach with the help of a sponge after it has dried. To make your arms clearer, massage gently with the help of any cold cream.

The main purpose of manicure is to keep the hands, arms and nails in a good condition. It prevents long nail formation. It also helps in the prevention f skin wrinkles on hands as a sign of ageing and also prevents nail damage like fragile tips and splits. The accompanying massage of nails during the manicure process improves and increases the blood circulation, suppleness and flexibility of the hands and wrists.

Apart from this standard manicure procedure, there’re different variations such as French manicure, Mexican manicure, etc. but the main difference is in the application and tools and not the concept of manicure, the art of perfect looking, relaxed and healthy nails.

INGROWN TOENAIL

2008-09-01T00:33:00.000-07:00

An ingrown toenail is one with an edge that pushes into the skin and the soft tissue on the side of the nail. The obvious effect of this growth is trouble as it can make the skin fold at the side and become another and inflamed. Initially, it hunts less and often unlikely to be infected. You should, however, not cut it. An alternative would be to avail the foot in warm water with sea salt. After washing your hands thoroughly with anti bacterial soap, use a nail file to file the part of the nail that is digging into the skin. You may gently pull back on the skin to expose the nail. You can repeat the soaking procedure for some days to alleviate the pain.

Causes and Symptoms

Symptoms may aggravate when you are wear a shoe putting pressure on the toenail. The nail on the big toe is prone to becoming ingrown more than other toenails. The main and common symptom is pain in the affected area. The surrounding skin may appear deep pink in color and release a discharge. It might also appear raw with a red moist lump along the nail edge. One of the main causes of ingrown nails is improper cutting. However, injury and nail infection are other causes of ingrown toenail that may necessitate toenail removal. A toe nail may also be removed if not growing properly.

Ingrown Toenail Removal

The reasons for toenail removal include relief from pain, removal of deformed nails, correction of abnormal nail growth and to relieve inflammation. Toenails also exhibit genetic inheritance. Wearing ill-fitting shoes or injury to the nail bed will require toenail removal as a corrective measure. The procedure for toenail removal is simple. During an operation, you lie on the operating table focal anesthetic will be injected into your toe. This may be rather uncomfortable but the pain wears off your toe is then sterilized with antiseptic and sterile towels tied around it. A tight band is clipped around your toe to avoid bleeding. The operation involves cutting out a sliver of the nail and the nail bed on each side where the skin is tender and swollen. The skin fold then settles down for a thick curved nail, the whole nail and its bed are cut out such that instead of a nail, only skin remains.

The operation lasts for about 15 minutes for each toe. A light dressing is applied on the wound to prevent any bleeding. Most patients report no pain when anesthesia is given. However, due to tight skin and numerous nerve endings in the toe, pain and discomfort may be experienced. Careful administration of anesthesia by your doctor will minimize the discomfort. Spraying the toe with topical anesthetic before injection may help. Recovery is fast and you can be back to any work in three weeks. You may need painkillers such as paracetamol after an hour after operation to control the pain. The dressing on the wound should be left untouched for one week. Shoes with large toe area to accommodate the bandages will be needed. If there are stitches in the skin, wash the area around the dressing to avoid wetting it. Check up can be arranged with your hospital.

Prevention

Ingrown toenails sometimes correct themselves as they grow out. You can however prevent ingrown toenails from forming by wearing shoes with large enough space so that they don’t push your toes together. Ensure your toe nails are cut straight across so that the corner of the nail is visible. If you curve the nail while trimming, skin might grow to cover the space where the nail normally covers. For the diabetic, exercise a lot of caution when cutting your nails as well as manage your foot health properly. If ingrown toenail persists, your doctor may use phenol on your cuticle to prevent it from producing new nail. Your nail will be narrower than before as a result of phenol application.

FUNGAL RASHES

2008-09-01T00:31:00.000-07:00

Fungal rashes occur due to overgrowth of germs and bacteria in the body. They are neither contagious nor serious ailment but severe infection may cause problems. When infections occur as rashes, they are mostly attributed to fungal or bacterial infections. A fungal rash appears like fiery-red in color and may occupy a large region of the body. They may be intense at the center and be less distinct in terms of a defined border. A rash may hob. The symptoms of a fungal rash vary depending on the part of the body infected as well as the type. Rashes should however not be confused with other skin infections like eczema.

Types of fungal rashes

The first type is Athlete’s Foot which appears red in color and itch. Ringworm common in children appears red and forms a circular ring. Tinea Veraicolor which affects the chest and back of the body appears flat, brown and scary. Tinea Cruris is common among sportspeople and it appears itchy, inflamed and reddened.

Some Causes of fungal rashes

Causes of fungal rashes range from diabetes, concern and a weakened immune system due to HIV infection. Overweight, immobile and people unable to maintain toileting develop fungal rashes. Using a new skin care product, incontinence a high dose of immuno-suppressant drugs, heavy perspiration make one susceptible to fungal rash. Moreover, ruptures or cuts on the skin increase chances of rash development.

Treatment and Prevention

The treatment of fungal rash is normally direct. Ordinary prescriptions of antifungal drugs will do. The drugs mostly creams contain 1% clotrimazole and 1% terbinafine (lamisil). Although there are many types of treatment for rashes, varying treatments are given depending on the type of fungal rashes. Topical antibiotics are highly effective to reduce the rashes. Applying antifungal creams over the infected area yields great results. A thin layer of anti-fungal cream is applied on the affected area. When the rash area is moist, dusting it with anti-fungal powder will do, dust excess powder off the affected area.

Fungal rashes can be prevented from recurring. One should wear loose fitting inner clothes, avoid perfumed soap, avoid sharing bath towels and combs, change socks daily and keep the affected area clean and dry. Wearing comfortable shoes and control of blood sugar by diabetics is recommended. One should also place a soft cloth between skin folds to prevent moisture. Generally, use of products containing dimethicune and zinc oxide helps prevent fungal rash.

Rarely does fungal rashes result from contact with animals expose one to infection though health professionals recommend that a vet should be called to treat the animals. There are other forms of rashes. Vital rashes are symmetrical and widespread. Vital rashes fade out after a week on their own. Treatment will be given only to relief the itch area. Allergic drug rash begin soon after taking new medication, mostly if the person has taken the drug before. Since no specific test will prove a rash allergic or otherwise, doctors will recommend a stop to using the drug to see if there is a change. Some detergents and foods have also been linked with rashes though they may not be the exact source. As further preventive remedy, it is advisable to drink plenty of liquids to help keep the skin nupple. In case of incontinence, avoid use of briefs with plastic liners as they are poorly aerated. These should be left open as much as possible to allow air to reach the rash and help to dry it out.

Once the rash has recuperated, apply a barrier cream like products with dimethicune and petrolatum to prevent recommence of rash. After a bath, one should dry the skin well using a soft cloth. Whatever treatment you may go for, make sure you try prevention first as it is the best measure against fungal rashes that may prove hard to remove once they attack your body.

FRENCH MANICURE

2008-09-01T00:30:00.000-07:00

Manicure is a word derived from Latin manus meaning (hand) and cure (care). It is a cosmetic beauty treatment for fingernails and hands. It originated in 19th century becoming popular in 1920s and 30s. Its style is simple and gives nails a natural and clean look.

The French manicure is more often expensive than other types. The designs are always air brushed on the nails using a stencil or painted with a nail polish. It can also be done at home using a stencil to apply nail polish. Some fashion experts think that it is outdated, while some think that it’s a classic that will never go out of its simplicity and natural look that it gives. It also makes the nails to look clean and well-groomed. French manicure involves painting nails with white paint on the tips and coating the rest of the nail with pink coat or sheer polish that is colored pale. It’s suitable for short nails and those with moderate length. You will need the following tools and instructions for you to make a perfect French manicure. A base coat, a color varnish, a top coat, a white or cream tip varnish, nail varnish, a top coat, cuticle oil or any edible oil, a cuticle stick, an emery board, a cotton pad, some hand and nail moisturizer.

Steps to Follow

Get rid of any old nail varnish by using the nail varnish remover on a cotton pad. Apply some cuticle oil and massage it in leave it on while filling to soften your nails. You can then file your nails using emery board, by running it along it along the nail tip in one direction for your desired shape. Soften your cuticles by soaking your hands in warm water for 15 minutes. You can also apply cuticle remover to your nails. Give your hands a good amount of moisturizer by coating and wrapping them in a clung film for 15 minutes. This also softens the cuticles. You can also remove the dead cuticles by using a cuticle stick to rub around them in small circus and push the remaining cuticle back. Wash your hands to clean away nail dust and grime, so that you don’t seal it in. You can remove any oil residue using nail varnish, since the oil can cause the varnish to flake off. After all this, you can strokes. This protects your nails from being stained by pigments in the colored varnish.

You can use a pink white or cream color for the tip. Cream is preferable because of its natural look. Apply it by drawing a thin line of varnish across the natural white tip of the nail. If the line is un even, leave it to dry then make another line over it, when you put on the next layer of varnish, you should leave the previous one to dry completely to make the tip application easier, cut a small piece of cardboard in to a diamond shape then put your nail in it and brush along the white tip. This stops the varnish from going on the skin you can then apply on the color, you can put on more layers to deepen the color as per your desire. The preferred color to use is transparent pink or beige. After the color application, apply a top coat which is a hard clear layer. It seals the color and protects the nail. Leave it to dry for at least 5 minutes.

Tidy up your nails using a cuticle stick with a little cotton wool and the nail varnish remover to remove the little varnish around your nail skin. If you smudge the top coat or tip, you can remove all the nail varnish on the nail and start again after the process is over, you can now put the varnish away and use a nail varnish remover away and use a nail varnish remover on a paper tissue to wipe around the bottle. This prevents it from becoming sealed, shut by the end of this process your fingernails will be bearing a perfect beautiful French manicure if you follow the procedure very carefully.

Footwear Tips

2008-09-01T00:28:00.000-07:00

People will be noticed mostly by their footwear. It is thus prudent that we be cautious while selecting footwear. In general, follow tips like never buying footwear that are too small, don’t wait shoes are deflated completely before acquiring a new pair.

Footwear Tips for Men

Wear shoes that go with the belt. Try to select shoes that match with the pants or are darker than the pants. Shiny shoes should be avoided when you wear jeans. Normally, casual pants match with a wide range of men’s shoes such as oxford and loafers. Black shoes work well with gray, black or navy pants.

Footwear Tips for Women

Women should wear backless footwear as this accentuate the length of legs as well as their thinness. You should as well wear open-toed footwear as this gives thighs and calves a slimmer appearance. Avoid ankle strapped footwear as it makes legs appear shorter. Pointy footwear helps make legs appear longer thus are recommended. To avoid foot problems, never buy ill-fitting footwear. The feet are not identical so you should try on both shoes. Athletic shoes are appropriate for exercise in women.

Shoe Care Tips

To enjoy a longer period of use, shoes should be waterproofed and stain proofed to protect them from water, snow, mud and spills. Visit a shoe repair shop to prevent wear and tear. Shoe taps and rubber soles put on new shoes postpone gradual wear. Regular cleaning of shoes helps maintain them. Shoe trees are especially important for napped leather shoes. The wooden instruments inserted in the shoe help retain the shape of the shoe for up to five years.

Shoe Fitting Indicators

You should ensure you are wearing the right sock as you try out a new shoe. The best time to try out a shoe is in the afternoon when your feet are at their largest size. First, try out a shoe on your larger foot, often the one opposite the hand used to write. Stand up and walk around with your shoe to ensure you allow wiggling space for the toes. Avoid tight-fitting shoes. You could walk around a bit to check on level of comfort.

A number of factors determine what shoes interest you. This range from shape, design, materials, color to ornamentation. Pay attention to the correct level of support shoes can offer. This depends on the terrain where you walk and the weight on your back. The fit of a boot, for example, is determined by the last plastic form on which the boot is made. Boots should provide room for toes and the heel to move snugly. Whether a shoe lasts varies from company to company.

Footwear for Career

If you’re a dancer, choose footwear convenient for the kind of dance you are involved in. the shoe should posses a soft sole and you should feel comfortable in it. Foot comfort relates with foot selection directly. The shoe chosen should be having a good, firm heel counter. It should also have sole and heel materials that provide cushioning and shock absorption, a low broad based heel and a broader and deeper toe shape. Other considerations would be such as that very tired feet need dressy sandals and dress shoes. Foot comfort and foot health are dependent on shoe selection. Wrong shoes can cause discomfort, no doubt and forefoot comfort can be ensured with a broader and deeper toe shape that fits the shape of your feet.

Shoe Sizes

Women’s regular width is the equivalent of a ‘B’ width. Women’s wide width is the equivalent of a ‘D’ width. For men, wide width is the equivalent of a ‘2E’ width. To find the perfect fit, measure both feet, consider the socks you wear most often and try ordering a ½ size larger if a wide width is not available. The shoe sizes are measure in inches in a number of countries. There are marked differences, normally available in conversion tables for Europe, the USA, UK, Mexico and Japan. A size 5 in the USA (heel to toe) will be 3.5 inches in the UK, 36 inches in Europe, 22 inches in Mexico and 22 inches in Japan. A good choice of shoes makes a good impression of you, hence the need to be careful during selection and proper maintenance after buying.

Type 1 Diabetes

2008-09-01T00:26:00.000-07:00

Type 1 diabetes is a disease where the level of the blood glucose is above normal. This type usually occurs in children and young adults and was also referred to as Juvenile Diabetes until its official name was changed in 1997. Next to asthma, it is the second most common chronic disease affecting children. Every year, about 13,000 cases in America alone are being settled.

Causes

Carbohydrates in the food are being broken down to glucose (sugar). It enters the bloodstream up to the cells throughout the body. These cells need the pancreas to produce for them insulin, a hormone that helps in utilizing and converting blood glucose to energy. People diagnosed with Type 1 diabetes have bodies that are not able to convert glucose to energy.

Their pancreas barely produces insulin and/or that the cells in their liver, muscles and fat do not respond correctly to the hormone. When this happens, the glucose will not be able to enter the cells. Sensing that these cells are glucose-deficient, the brain signals the body to secrete more glucose from its other sources like fat, protein and glycogen. The brain and the nervous system use only glucose while other cells can use fat. Sometimes, the body also produces counterregulatory hormones such as glucagon, epinephrine, growth hormone, and cortisol in an attempt to feed the cells. Still, all of the glucose produced only remain and accumulate in the blood because there is still no presence of insulin. The energy-starved cells eventually die. When glucose reaches the kidneys for filtering, and the level exceeds the tolerance of the kidneys, it is flushed out in the urine. Thus, the patient flushes out excessive amounts of urine.

Symptoms

During this stage, the glucose level may also add up to the blood’s osmotic pull. This triggers the water in the tissue cells to leave and move to the bloodstream. Cells become dehydrated afterwards. The patient, not only eats and urinates every so often, he then also develops unquenchable thirst. As glucose becomes useless, other symptoms in the patients may also surface. These include tiredness, weight loss, itchiness especially around the genital area caused by overgrowth of yeast, and other skin infections.

When the brain cells lack glucose for quite some time, the patient will suffers from confusion, unconsciousness, coma and eventually death.

Treatment

Patients diagnosed with type 1 diabetes are required to be regularly injected with insulin to survive. Depending on the insulin type, doses may be done several times a day. Insulin inhalers are also available but the accuracy of its effectiveness is not the same as the injection.

A change in lifestyle and eating habits to maintain one’s weight is a must. Having an appropriate diet and exercise as well as monitoring blood sugar at home are crucial too in managing this disease.

Even if the patient gets treated with exogenous or externally-derived insulin, the disease may sometimes develop and generate complications that are long-term. These may be grouped as microvascular, macrovascular and neuropathic complications. Microvascular problems consist of retinopathy, which leads to blindness and nephropathy, which leads to kidney failure. Macrovascular problems consist of coronary artery disease, cerebrovascular disease and peripheral vascular disease. Neuropathic problems consist of impotence and numbness in the arms and legs. Among these, kidney failure and cardiovascular disease rank as the most common causes of death.

Pancreas transplant is a known cure for this disease nowadays. This is rarely done as surgeries like these are very expensive. Strong and effective drugs will be permanently taken by people who went through pancreas and kidney transplants. This is critical so that immune reactions by rejection of the organs will be suppressed. However, these drugs show side-effects that can be more dangerous than the disease itself. Every year, 10 - 20% of those who undergo the surgery do not survive and 50% of them have had their bodies reject the new pancreas. If this happens, the disease comes back.

Types of Yoga

2008-09-01T00:25:00.000-07:00

If you’ve want to unite your body, mind, and spirit. If you escape the trap of your anti-stress or sleeping pills, yoga is definitely for you. Deciding what to style to practice can be similar to shopping for the perfect outfit. There are so many types of yoga available and you want to choose the one that will fit your personality and work best for you. Don’t be so hard on yourself if you haven’t found it yet, this is what this article is about. Below are the well-known types of yoga that even westerners are crazy about. Remember that there is no rule that you have to stick to one type forever. It is also good to occasionally try other practices for a bit of variety.

Most Popular Types

Hatha

Hatha yoga is a gentle, slow-paced type of exercise and is a very good way to be introduced to yoga. (Ha means sun, tha moon)

Ashtanga/Power

This is an intense, vigorous and fast-paced style of yoga. It consists of a progressive series of poses resembling calisthenics like push-ups and handstands, side bends and toe touches. The poses are always performed in the same order linked in a flowing style making it an intense aerobic workout. This practice is one of the most physically demanding and challenging because of the constant movement from one pose to the next with synchronized breathing. It is a combination of stretching, strength training, and meditative breathing that build up the strength of the practitioner as well as improve the stamina and body pliability. (Ashtanga means eight limbs)

Bikram/Hot

The practice room of a typical Bikram yoga is heated up to 37 degrees Celsius, with a humidity of 40% resulting to profuse sweating and the loosening of tight muscles. The 26 poses always remain the same in every sequence and this is considered important to this practice. It has become one of the most practiced yoga due to its capability of cleansing the body of toxins making one healthier and feeling rejuvenated. (Bikram got its name from its pioneer, the Bikram Choudhury)

Vinyasa

This is a more vigorous style than Hatha. A practice starts typically with a series of movements matched to the breath called Sun Salutations to warm up the body. The practice balances each pose with a counter pose. It moves on to more intense stretching up to the end of the class. (Vinyasa means breath-synchronized movement)

Kundalini

Kundalini practice concentrates on awakening and freeing the energy in the lower body particularly in the base of the spine and drawing it to move upwards to the head. While all practices make use of controlling the breath, in Kundalini it is most essential due to its effect on the poses. It uses swift, repetitive movements rather than holding the posture for a long period. In addition to the breathing exercises, meditations and chantings are also emphasized. Chanting is done with the teacher leading the class in a call and response mode. (Kundalini means the vital force and the base of the spine)

Iyengar

This type of yoga concentrates on bodily alignment, the proper order of poses and the perfect way they are linked together. It is a great way for working on your physical and mental health. There is an emphasis on holding each pose for a long time rather than moving from one pose to the next. Props such as blocks, blankets and straps are used to help align the body into the different poses in a sequential way so that the practitioner can perform a pose more confidently. Iyengar is suited for all levels, and to persons with disabilities or injuries too, improving their flexibility and strengthen them. (Iyengar is based on the teachings of the yogi B.K.S. Iyengar)

Other types of yoga that are also known and practiced are: Ananda, Anusara, Bhakti, Integral, Ishta, Jivamukti, Jnana, Kali Ray TriYoga, Kripalu, Prenatal, Restorative, Sivananda, Svaroopa, Sahaja, Tantra, and, Viniyoga, White Lotus.

Transcendental Meditation

2008-09-01T00:24:00.000-07:00

Transcendental Meditation is a meditation technique, practiced twice daily for twenty minutes while sitting with your eyes closed. It involves neither concentration nor contemplation.

The technique is taught to trainees in a standardized, seven-step procedure. This includes two introductory lectures, a personal interview, and a two-hour instruction session given on each of four consecutive days. Instruction begins with a ceremony done by the teacher, after which the student learns and starts practicing. Succeeding sessions are given for more explanation of the correct practice.

The Goal of Meditation

Transcendental Meditation is a technique that is claimed to put the practitioner to a state of consciousness characterized as enlightenment. It postulates a theory of enlightenment that comprises seven major states of consciousness as the following:
• Waking
• Dreaming
• Deep dreamless sleep
• Transcendental Consciousness
• Enlightenment/Cosmic Consciousness
• God Consciousness
• Unity Consciousness
As of 2007, the cost for Transcendental Meditation (TM) training is a one-time fee of US$2,500 and that which is being claimed to have a program that is scientifically validated to overcome stress. The method also makes use of a mantra (a sacred word often repeated as an incantation) given to trainees in exchange for hundreds of dollars.

The Origin

TM is a trademarked spiritual business started by a man born in India now known as Maharishi Mahesh Yogi. He studied with Swami Brahmananda Saraswati. In 1957, Maharishi began the Spiritual Regeneration Movement in Madras, India. Since 1958, 6 million people have learned and practiced his technique. In 1990, Maharishi has coordinated the teaching of TM through an organization he calls the Global Country of World Peace from the town of Vlodrop, the Netherlands.

In the latter part of 1990s, his business organization has grown to more than US$3 billion in assets that included real estate holdings, clinics, and schools.
TM is based on the “Science of Creative Intelligence,” in which one may get a degree at the Maharishi University of Management (MUM) in Fairfield, Iowa. MUM offers a “Full Range of Academic disciplines for Successful Management of All Fields of Life.

Physiological Effects

Research studies found a positive connection between TM technique and various health-related conditions. This includes younger biological age, reduction of high blood pressure, better sleep, reduction of bad cholesterol, reduced illness, less outpatient visits, minimized cigarette smoking, less alcohol use, and reduced anxiety.

One of these studies was published in the1970’s in Science, American Journal of Physiology and Scientific American. It was found that the Transcendental Meditation technique produced a physiological state termed “restful alertness.” During the practice the physiology becomes relaxed, as indicated by reductions in respiration, minute ventilation, tidal volume, blood lactate, and increases in basal skin resistance. The EEG measurements had shown increased coherence and integration of brain functioning, indicating that the body was alert rather than asleep.

Studies suggest that this physiological state promotes regulation of cortisol and other hormones associated with chronic stress and a healthier regulation of serotonin (a neurotransmitter associated with mood) that resulted in stress reduction.

Grants have been awarded to MUM by the National Institutes of Health (NIH) e.g.

• $20 Million funding research on the effects of TM on heart disease
• $8 Million grant to establish the first research center specializing in natural preventive medicine for minorities in the U.S.
• A long-term study partly funded by NIH that looked at stress reduction with TM technique and mortality among patients receiving treatment for high blood pressure. The study tracked subjects up to 18 years and found that the group practicing TM had death rates reduced by 23%.

Various studies found that TM practice

• Improved conditions of coronary heart disease patients in their blood pressure, insulin resistance, and autonomic nervous system tone.
• Decreased the risk of heart attack and stroke in hypertensive, adult subjects who experienced reduced thickening of coronary arteries.
• Reduced the brain’s response to pain.
Although TM has a number of critics disclaiming its effectivity, the record shows otherwise. It would be better to try it first.

Meditation FAQS

2008-09-01T00:23:00.000-07:00

1. What is meditation?

Meditation is regarded as a discipline or practice, wherein the mind turns its attention on an object of thought or awareness. Meditators usually sit down in a fixed position and concentrate on a single point of reference to an illustration, breath, mantra, or sound eventually bringing about a higher state of consciousness for the practitioners. Meditation is considered a part of religions in the east and is being applied for over 5,000 years. It includes an extensive scope of spiritual, mental and physical routines that yields in quieting the mind and higher level of mental attentiveness.

2. Is meditation a religion?

Meditation as mentioned earlier may be a part of a religion especially in the east but it does not necessarily mean that it is a religion nor one has to have a religion to meditate. It is merely about consciousness. It is about being oneself while sitting silently and calming the entire body and mind to attain inner peace. People of different religions, philosophies, culture or age may do so as long as they keep an open mind.

3. Is meditation boring?

Some people practice this naturally especially to those in the east as many have been exposed to it since birth. But for everyone else it may seem boring, difficult or strange. The real testing of the pudding is in the tasting, so one has to try it first. Avoid having any prejudice and get first hand experience!

4. Why meditate?

People who practice meditation overcome numerous physical illnesses, emotional baggages, and psychological problems. They are basically happier individuals because they are able to resolve a lot of issues that seem impossible to solve as they delve deep into their meditation. They also live longer, become more efficient, energetic and gain a more positive mindset in their personal relationships and careers.

5. How do I meditate?

Meditation is preferably done before a meal rather than after to avoid lethargy.

Sit on a training mat or a chair. Lying on your back is not recommended as it might bring the person to sleep.

Do it in a lotus position. A half-lotus position requires one foot bent over the thigh of the other leg while a full-lotus requires both feet bent over their opposites.

Keep your back straight so as to promote better circulation of the kundalini, or spiritual energy.

Most practices encourage closed eyes while meditating but sometimes it contributes to drowsiness. However, opening them might be distracting. Try first and see which works best for you.

6. What is the best time of day to practice?

There is actually no best time for meditation but practitioners find early morning as the most excellent time. The explanation for this is because there is still no noise generated by the busy-ness in the cities. One can still tune in with the vital peace and energy available and undergo calmness throughout their entire day. On the contrary, people who do it at night find it beneficial as it eliminates the stress and chaos build up during the whole day.

7. How long should one meditate?

Some 10 – 15 minutes of meditation daily is ideal for beginners. However, as one becomes more acquainted with the practice, he can easily do so for longer periods of time. Advanced practitioners do not just practice it once a day. Sometimes they do it for four to five times or whenever they can.

8. Do I need a meditation teacher?

Having a teacher or someone who has experience can be highly valuable in assisting you in your learning. He can provide tips in enhancing your technique and may also provide you with the right answers to most of your questions. A meditation class may also be a source of motivation, support or simply a helping hand to a practitioner. There are more benefits while meditating with a group of people because there is a positive collective energy present.

How To Avoid Bodybuilding Injuries

2008-09-01T00:21:00.000-07:00

8 Steps to Remember for Safe Training

1. Listen to your body.

There are good days when you feel you can just do the numbers but then there can be times when your body says otherwise. Listen and listen well even for the slightest sign of pain. This may save you from severe bodybuilding injuries in the future. Your body needs you as much as you need your body.

2. Warm up or close down.

Bodybuilders and athletes know that it is mandatory to warm up before and after any type of training. Do this by simple stretching; even the alley cat does this. Stretching without straining for a minimum of five minutes from head to toe is ideal. Stretching before means you warm your muscles up, signaling to get ready for work. Stretching after means you cool your muscles down, signaling them work is almost over. No strain, no injury!

3. Correct Forms and Techniques.

Some bodybuilding injuries are sustained over a long period of time that maybe caused by wrong form done over and over again. Twisting, jerking the lifts, improper grip, and lifting too much weight too fast can result in painful sprains. This can be avoided by working with a good trainer as well as extensive reading of books of experts and applying their techniques.

4. Acceptance.

Too much of something is bad. Pushing your body to the limits is not only unnecessary but bad practice as well. As the muscles are overworked, you feel fired up because of the extra effort, but can lead to relapse and eventually leaving you injured. Accept how much you can handle first. Patience will teach you to wait until you develop the desired capability in lifting weights. You too can go big time, in time.

5. Focus and Awareness.

Think of a driver who loses his attention for five seconds. Who knows what might happen. Focus is always crucial to one who is doing serious work especially to bodybuilders. Distraction can lead to bodybuilding injuries not just to the one training but also to those who are within his scope. Being there 100% physically is not enough. Your mental and emotional bodies take part in your training too.

You must also be aware of your surroundings. An untied shoelace, a banana peel, a glass door, or sweaty hands, these little things or situations, as simple and unnoticeable as they may appear, levels as hazardous to someone who knows. This can put an end to his bodybuilding career! Practice with minute by minute awareness and your body will thank you for it.

6. Consistency.

In every arena in life, being constant and consistent at what one does signifies commitment to attaining a goal. With consistency comes a lesser risk of injuring oneself. If a perfectly sculptured body is what you want, you have to mean it. Show up on time. Do not miss training. Getting that perfect body is not made overnight, it is actually a daily grind.

7. Proper Nutrition.

A bad diet can hinder or reverse the progress of one participating in bodybuilding. For instance, one has to get over chomping junk food and unnecessary calories as these produce weaklings waiting to be injured. A healthy and sensible diet ought to be prepared which includes the higher than usual intake of right calories to cooperate with the protein and energy requirements for muscle growth and workout.

8. Sweet dreams.

Resting and sleeping means training smartly. Stimulated muscles grow during rest periods and that is a scientific fact. Without sufficient rest and sleep, these poor muscles may rip and tear, a perfect recipe for injury. However, these muscles can go rippling with vital energy in no time when provided with eight hours of sleep or depending on your body’s needs. In addition to this, a lot of bodybuilders take a nap during daytime as it gives extra boost to muscle growth.

Follow these simple tips and you are safe from bodybuilding injuries. Enjoy! It won’t be long until you get that physique of a Greek god or goddess.

Have you tested for diabetes?

2008-09-01T00:20:00.000-07:00

“Do not be fooled. Get to know your status today. You can only prevent what you expect. Avoid surprises and be in charge of your own life!” runs one of my favorite billboards. It is my favorite not only because of its perfect wording but also for the fact that unlike most billboards (which are in most cases business oriented) the message in this one is factual. Nothing can be as closer to the truth! Given the opportunity, everyone would be happy to be in charge of their lives – that is to say to decide what happens to their health, lives and wellbeing.

“But is it possible for one to be the drivers of their own life?” Asked a friend who seemed not to believe the message on the billboard. Her imagination was that nothing can make one able to decide or even know what happens to their lives. However, her fears were quickly allayed. For the answer came clear; “yes, you can take full charge of your life through diabetes testing.”

Diabetes has become one of the most common ailments of our time. It does not matter how old or affluent you are, diabetes now attack virtually persons from all walks of life. That does not sound like good news and indeed it isn’t. But as the old adage goes, ‘every cloud has a silver lining.’ This is also true for diabetes. With diabetes testing, one need not worry anymore. In fact when testing for diabetes, you can even test for other possible ailments like ulcers, hypertension and others. But the question may still remain; why should one go for diabetes testing and who should test for diabetes?

Diabetes testing for all

Like all other ailments, you do not need to fall sick to test. Man can no longer afford to work in retrospect! There is no reason to wait for all the horses to bolt in order to close the stable door! In brief, we all need diabetes testing. This does not segregate on the basis of age, gender, financial ability or any other physical characteristic. For everyone who considers him/herself human should test for diabetes. Even when you have already been diagnosed of diabetes, its very important that you continue testing regularly so that you can keep track of your progress, especially if you are on medication.

We possibly should give more time to those who have not yet tested and those who feel they do not need the test. Simple logic will be employed here – for example let’s consider the following scenarios;

You have two friends. You have never visited any of these friends before. One day you decide to visit both of them. The first friend has a tough dog at his home. As you enter, he warns you of the dog and advises that you walk slowly lest it attack you. You follow his instructions and enter the house peacefully. The second friend also has a dog at his home but does not warn you of its presence and being new at the place, you walk in without the least warning. Here the dog attacks you and nearly tears you apart.

Now, these two are your friends. Who of the two would you consider an understanding and caring friend? I presume the first one who warned you in advance is the one you would appreciate. And yes, this is absolutely correct. So do you understand why you need diabetes testing?

It is just fair enough to conclude that someone who can not see the value of testing for diabetes is nothing but a personal enemy. We all need the test just like we all need healthy lives. Therefore, take yourself and all the persons under your care to test for diabetes. The truth is that you can access the service in most health facilities in your area of residence, no matter where you live.
So have you and your family tested for diabetes?

Body Building Methods

2008-09-01T00:19:00.000-07:00

Fundamental resistance workout routines that are intended to purposely add muscle mass are called bodybuilding methods. These are invented to battle against the alarming plateau, the sticking point or the proverbial wall. Other methods are used to develop speed, balance, flexibility or agility etc. as in most sports but in bodybuilding, hypertrophy or the increase of muscle mass by intensity is the sole objective.

Advanced Practices

Giant Sets

Comprising of several various exercises, a giant set aims for one particular body part done in tandem. Normal weights are used and there is not much rest after each exercise. Rest period is usually taken from two to three minutes. One sample giant set consists of an Underhand Grip, Triceps pushdowns and followed by Dumbbell Kickbacks.

Super Sets

This methods includes numerous exercises focusing on two or more body parts. One body part is exercised first and then followed by the next body part and so on. Moderate to heavy weights are used. A little amount of rest is taken between the exercises, usually from two to five minutes. A sample super set consists of Biceps and Triceps exercises, alternating Standing Curls with French Curls.

Forced Repetitions

A forced repetition is done by exercising the muscle group to failure, which means a given set of heavy weights with lesser repetitions, or moderate to light weights with higher repetitions. Full muscle contraction occurs best with a lifting partner. Forced reps require little time of rest in between providing a full contraction takes place. A sample forced rep consists of Bench Press at 90% max for 6 – 8 repetitions with a partner for assistance during full contraction.

Stalled Repetitions or Sets

A Stalled set is a process where a movement is halted anywhere between the starting and finishing position. After a given time of about 3 – 10 seconds, the movement may be finished. The halting of the movement at the end of the movement is advantageous only if resistance is present. Rest period between sets usually occurs from 30 seconds to 2 minutes. A sample stalled set consists of a Preacher curl with a halt at the midpoint for 10 seconds before finishing the entire movement.

Negatives

A negative movement is when a practitioner lifts a lowered weight to uncontract the muscles after a positive movement (lifting weight for muscle contraction). During the lifts, the timing is very slow so as to permit control with minimum time between each repetition. However, this technique is known to produce more sore muscles and the risk of injury is higher compared to positive movements.

Timed Repetitions or Sets

A precise count while doing movements is required in the Timed Reps and Sets. The Positives and Negatives are then done over a specific fixed count. The repetitions for the movements may be different but the key here is consistency for the whole time. A sample Timed Set consists of a Seated Quadriceps Extension, starting with the positives over 10 seconds followed by the negatives also over 10 seconds. Repeat.

21’s

This exercise is called as such because of doing the set in three parts (of seven), consecutively. This can be done in 10’s or 15’s but 21’s is used most often. Moderate weights are used while each part of the movement is executed immediately after one another. Average rest periods are taken between each set.

Strip Sets

The Stripping method is a process of putting down weights for a set of lighter ones to keep on going with the workout. Every time this is done, the muscles are forced take on more muscle fiber for work. This is recommended only on the last set. A sample Strip Set consists of Bench Presses with the maximum weight of 300 pounds for about 6 repetitions. Afterwards, your partner should immediately strip the weights to 250 lbs. so that the muscles have no time to recuperate. Dumbbells may also be used.

Other bodybuilding methods used are Partial Reps, Pyramiding and its other variations, Load Sets, Pre-exhaustion-Reverse Training – Pre-lift burnout and Post-exhaustion sets- Heavy-light sets - burnouts.

Bodybuilding Basics For Beginners

2008-09-01T00:18:00.000-07:00

Now that you are on board, there are several important things a novice and sometimes even a veteran should know about in bodybuilding. Remember that no matter how many tips are read and acknowledged, if one does not acquire a positive mindset and habits then these are all put to waste.

Get to the Basics

Consult with your doctor

It is wise to get a complete general check up before everything else. For young people and for those who have had history of sickness, health problems or allergic reactions, this is imperative. The doctor is well-equipped to recommend any bodybuilder which workout programs and food that one’s body is capable of handling to make certain that it will always be in top form.

Set goals

Making goals is a required bodybuilding basic. One has to aim for something before he can start with the training. Is it to gain more weight or just to tone the body? Set only goals that are believable and attainable for you. Not only does your training become stress-free, you will also get the results more rapidly. Keep in mind that you can also change your goals for the better from time to time.

Find a gym

Look for a gym that has clean and conducive environment. Check for the equipments they use. Are these up-to-date and accessible to everyone? Observe the people they employ as well as the policies they follow. Are they nice and helpful? Make sure that it is also accessible from your home or workplace. This is where your future body will take form, so it has to be perfect.

Find a training partner

Having a serious and a dependable training partner will prove better results for beginners. He can be a source of motivation and support as they are both constantly in it. He may also assist if his partner is doing the exercise incorrectly or just be lookout. It will be more fun and enjoyable too.

Choose a workout that is right for you

Workout programs are relative for bodybuilding beginners. That is why one should choose correctly. This a time where a trainer or extensive reading may be of great help. They have the experience that can provide one what exercises and how many sets and repetitions of these should be done that can be handled by one’s body.

Stretch

Try to be like your neighborhood cat and warm up those muscles before going into battle! This is very critical so that your muscles will be more flexible and to avoid injuries.

Sensible Diet

A beginner may do all of the bodybuilding basics and may see no progress if he does not follow a healthy diet. The diet need not be expensive, just combination of good calories, protein and carbohydrates should be maintained so as to provide the energy for the muscles that are worked. Supplements such as protein powders and shakes are also suggested as these attain lean muscle mass like chicken and tuna only cheaper.

Rest

Eight hours of sleep is the usual number of hours that the body needs, but this is relative again. Just make sure that you get sufficient sleep so that the muscles are able to repair and recover from fatigue. As we all know, amino acids are the building blocks of protein. These are essential to muscle growth and they are being absorbed best during rest and sleep. This is a critical part of muscle building so don’t leave it out!

Keep track

Writing your routine is an effective method. By logging the workout exercises with their sets and repetitions in a journal, a bodybuilder keeps track of his workout and monitors his progress.

Follow these basics and keep things simplified first. Constancy of a beginner is the principal key to bodybuilding success and in other areas as well. So if you are reading this sentence right now, then you must be really serious. Congratulations you are now qualified as a bodybuilding beginner!

Body Building Methods

2008-09-01T00:17:00.000-07:00

Bodybuilding Basics For Beginners

2008-08-31T20:11:00.000-07:00

Body Building Workout

2008-08-31T20:10:00.000-07:00

Know the Perfect Body and Body Parts

Body building is just that - building body for health and beauty. Since time immemorial, man has been obsessed with the physical form producing standards bordering from the comical to the most profound. Body building workout combines lifting weights, a sensible nutritional plan of calories, protein, carbohydrates and supplements and having an adequate number of hours of sleep to boost muscle growth.

Before one tackles what bodybuilding workout to do, it is important for one to know what look one wants to achieve. It could be the physique of a Greek god, Superman or Arnold. Next is to familiarize oneself with the body parts one ought to develop.

The well-known biceps, triceps and forearms, these three muscles form the arm. The most common bodybuilding workout for the arms are:

Barbell Curl
Preacher Curl
Dumbbell Curl
Concentration Curl
Wrist Curl
Triceps Pushdown
Lying Extensions

Shoulder muscles are the most challenging to develop. However, exercises such as Shoulder Presses and Shrugs are the best. Bodybuilders also avail themselves of the Dumbbell Presses, Lateral Raises, Upright Rows and Bent-over Lateral Raises.

The chest is recognized as the all-time bodybuilders’ favorite part. It is the workhorse muscle as it is the muscle most concentrated on. The upper and lower chests are the two parts that make up the chest. The best exercise for both parts of this muscle is the Bench Press. Some variations of this exercise include: Barbell Bench Press, Dumbbell Bench Press, Incline Barbell Bench Press and Dumbbell Bench Press. The Pec Dec Fly and Dumbbell Fly exercises work great too.

Apparently, the biggest muscle of the body can be found in the back. It is comprised of the upper back, lower back and the sides. The Lateral Pull-downs and Seated Pulley Rows work effectively for the upper back while the Superman Stretch matches the needs of the lower back. Other popular exercises for the back are Chins (pull-ups), One-arm Row, Seated Cable Row, Bent-over Barbell Row, Straight-arm Pull-downs, Dumbbell Shrug, Back Extension on the floor and Back Extension with Swiss Ball.

Legs, same as the arms, have three muscles forming it. These are the quadriceps, hamstrings and calves. Squats are the best exercises for quadriceps, Leg Curls and Stiff-legged Dead Lifts are for hamstrings and Calf-Raises qualify for the calves. For the hard to please bodybuilder, there are other workouts out there to choose from such as Leg Presses, Leg Extensions, Front Lunges, Reverse Lunges and Calf-Presses that would cater to his whims.
Bodybuilders and almost everyone else have developed a great desire for a tighter abdomen. When a contraction is being done in the abdomen area, the tummy’s muscles begin to build up. However, developing the abs may seem like forever before one sees good results. So you just hang in there! The Swiss Ball Crunch, Reverse Crunch, Oblique Crunch and Side Crunch are variations of the Crunch workout. These are proven effective for the upper abs. Pelvic Tilts and Side Bends aim for the lower abs and the side abs, respectively.
Work it

Contrary to the belief that there exists a perfect body building program suitable for everyone, there is none. Exercises vary according to a particular need of one bodybuilder to that of another. The kind of weights to lift, the intensity of the exercises, the number of sets and repetitions needed to be done, the appropriate equipment to use would all depend on the body’s capacity to handle. A trainer could be of great assistance during this time as he can help a bodybuilder to focus more on working rather than going through the whole lot of customizing his own bodybuilding program. Reading books on the personal experiences of bodybuilders who have won contests may help too. So with the perfect visualization of your perfect self and an intense desire to achieve it, go for it. The universe is just waiting to see your Body Beautiful!

Benefits of Yoga

2008-08-31T20:09:00.000-07:00

Open-mindedness is one of the keys to happiness. Variety is too. Believe it or not man is composed of four bodies that need to be nurtured to enjoy a balanced life. Here, yoga comes in as an alternative lifestyle. The profound benefits of yoga have made believers out of even the most skeptical westerners that there are now about 20 million yoga practitioners in America alone. Although it is an ancient, Eastern spiritual philosophy, a beginner may start with the simplest yoga postures and may gradually choose from an enormous number of powerful practices. It has been proven that physical exercise, proper breathing, meditation or a combination of these done constantly can improve all areas of one’s life. The benefits of yoga have been clinically verified and these studies have been published in magazines and journals.

Benefits of Yoga

I. Physical Body Benefits

In a good daily yoga program, the physical and breathing exercises improve the oxygen supply and blood circulation of the whole body affecting internal glands and organs. The same with the functions of the digestive, cardiovascular, and endocrine systems resulting to:

1. improved respiratory function
2. lower blood pressure – practitioners stop medication completely or were able to reduce significantly the amount of medication they were taking
3. loosened stiff neck
4. better sleep
5. lower blood sugar levels
6. improved physical fitness that increase a person’s physical activities and functions
7. beauty – healthy and clear complexion
8. weight reduction
9. less wrinkles that the face regains its luster
10. relief to painful joints – the repetitious exercises of the extremities release tensions in the muscles and older people with arthritis have found so much relief in yoga
11. renewed vital energy that lessens the experience of fatigue
12. improved eyesight and hearing – yoga head circles done slowly loosen a stiff neck giving the eyes and ears good blood supply improving vision and hearing
13. more pliable body
14. healing and rehabilitation of injuries
15. improved system of elimination of wastes and toxins of the body
16. healing effects on the thyroid, pituitary, adrenal and sex glands that produce a feeling of well-being, a longer life span and hopefully extended sexual virility as well

II. Emotional Body Benefits

The rejuvenating benefits of yoga on the glands and the central nervous system result to a general well-being that make our emotional body experience the following:

1. reduced anxiety
2. happier disposition
3. better levels of interpersonal functioning
4. detachment from ego-centeredness
5. state of being that is less fearful of the future
6. freedom from impulsive/obsessive/compulsive behavior
7. freedom from bad habits and addictions like alcoholism and smoking

III. Mental Body Benefits

The physical exercises with proper breathing bring more oxygen and blood to the brain. When coupled with the practice of the meditation techniques that focus on putting the reins on the monkey mind (jumping from one idea to another) the practitioner will be rewarded with:

1. a mind that thinks clearer
2. a calmer mind that is less mindful of the past
3. a more positive outlook in life – confident, enthusiastic and optimistic
4. better focus in mental activities that need concentrated efforts like reading, analyzing data, and studying
5. improved memory
6. improved communication between the right and left side of the brain

IV. Etheric Body Benefits

With proper yoga practice, a better person emerges with:

1. a less judgmental attitude of other people’s faults and mistakes
2. greater tolerance of the idiosyncrasies and belief systems of other people
3. a more forgiving and humane nature
4. a harmonious and balanced living
5. an acceptance of one’s talents that may be used to make the world a better place
6. unity of body, heart, mind and spirit in decision-making that the practitioner exudes poise and serenity

One of the most profound benefits of yoga is enlightenment. It is Self-Realization. And the only way to its attainment is the perfected practice of asanas (postures), Pranayama (breathing exercises), kriyas (cleansing procedures), Mudras (hand gestures) and mantras (thought forms in syllable). A good way of life!

AB Rollers

2008-08-31T20:08:00.001-07:00

It must be tiring if you are doing crunches and yet there are still no visible signs of progress in your flabby belly. Even if you do a million crunches or sit-ups daily, you still have to sustain an ideal form in all the sets and repetitions. And this cannot be achieved while doing those. Perhaps you are also bored with your routine? Now is time to change your plan and maybe try something else that might work better for you. Say hello to the Ab Rollers.

Description

The Ab Rollers is a well-known workout apparatus that targets the upper abs and the muscles surrounding it, such as the arms, back, chest and shoulders. It builds up these muscles for strength and also shapes the waist to perfection.

Losing that flab and bulges by putting the person’s body in a perfect position is a requirement in using this to see visible results.

A good type of an Ab roller must be sturdy, user-friendly and need not be expensive. Basically, it has a well-built crescent-like frame that is made of either plastic or metal.
To use it, one has to lie on his back first with his head and shoulders in the center of the equipment. Make sure that your apparatus is comfortable to use and that it firmly supports the head and the neck. It must also keep you back safely aligned and supported while using it. And since the head and neck are safely padded, one does not have to lie on the floor or put his hands behind his neck anymore. Therefore, the body benefits a lot from being in the right kind of position and exercise. When one becomes positioned steadily, curl the upper body by rocking it off the floor. It will also work better if one contracts the abs manually while doing the curls.

Types

There are a numerous versions of ab rollers out in the market to choose from. Let us discuss several of the popular designs available. The Ab Slide Roller is the type that is easy to use and does not require a large space for exercising and safekeeping. It also offers the lowest price compared to other versions. The second type is called Ab Lounge. This device is more comfortable to work with and can also support one’s back very well. It also allows the person to have greater range of motion while exercising. Lastly, there is the Torso Track. It is a convenient, solid piece of equipment that offers upper body toning in one simple movement. Results show in about 4 weeks of continued use.

Before buying one, be sure to check that it has the following features first:

• A large frame that can accommodate the whole upper body comfortably.
• A wide neck pad that can fully support the head and the neck.
• Full size mats attached as well as heavy, sturdy frames.
• Non-slip grips and base.
• Allows smooth movement while exercising.

Advantages

• It helps develop toned abs with just a daily workout of 5 minutes.
• It offers a safe design for the neck so that it does not bear any stress or tension.
• These are available anywhere and can be used in the comfort of your own homes.
• Does not take up much space.

Disadvantages

Its sole disadvantage is that no matter how hard one exercises with this apparatus, only the upper abdominal area is being worked and toned. Unfortunately, the lower abdominal muscles take no effect whatsoever.

Remember that exercising to have greater abs requires consistency in one’s workout. Keep in mind your goal and focus on it. Know always what your body is capable of handling and do not try pushing it to its limits. By using this kind of workout device, it not only helps you stick with your plan but also makes training enjoyable and convenient.

Losing weight with ease!

2008-08-31T20:08:00.000-07:00

‘When I look at myself I feel that God must be unfair. Yes, I have tried all means to reduce weight but I never seem to lose even a single gram. A big fat stretch has built a strong block all around my waist. I am virtually becoming big and bigger. What shall I do?’

These were the words of a young lady who felt frustrated with her weight loss program. Despite visiting several physiotherapists and indeed following their instructions to the last dot, she never really reduced weight. But did she have to go through all this? Possibly you know of one with a similar problem or you are also being frustrated by your weight.

If this is the case, take heart. You are not alone but that does not solve your problem. Your problem has a solution and it is that you should follow if your weight loss program is to be effective. And it must be pointed out at the onset that your weight loss program does not have to be a stressful therapy or at its worst, one that you will not easily accomplish.
The good news to all these fears is that there is a way you can lose weight with ease, that is to say without being stressed or punished by the weight loss program. So the question will be; what is the nature of that perfect solution?

The easier way

You have possibly hard of people who are told to starve themselves or to put themselves on a body punishing program like sleeping on a bare floor, increasing their stress levels through thinking too much about their failures than their success stories, all because they want to lose weight. But does one really have to undergo all this? Isn’t there an easier way of reducing weight without necessarily punishing oneself?

The answer is; there is a better option. Let us consider the following less-painful and easier ways of reducing weight;

a. Controlling your dietary habits; this does not in any way mean starving oneself. It only means eating the right foods, just like any other person irrespective of weight levels. Planning your diet and indeed maintaining a healthy diet helps reduce weight. You may consider reducing the consumption of foods with a high fat content. This does not mean avoiding fats altogether but it does mean reducing the quantity of fatty foods you consume. Taking fruits and other vitamin related foods can also be of help. Simple fruits like oranges and some other food supplements with an acceptable bitter or sour taste should be of use. This means you can consider taking greens, garlic and other salads that have a somewhat bitter taste. These should not be too bitter to be reasonably swallowed. Remember it is not a punishment and we want to solve it the easier way.

b. Regular exercising; taking regular exercise is good for your health, irrespective of your weight. If you are on a weight loss program, while you exercise you are killing two birds with one stone. You are reducing weight but you are also improving your mental and physical health. Exercising should not turn into a punishment. This means one should do exercises which indeed include vigorous activity but such should also be easily performed according to personal ability.

c. Keeping a positive mental attitude; have you ever thought about how much an effect our brains have on our health? Did you know that someone is simply what he thinks in his or her own mind? So then, if you didn’t know, please know it today. The human brain is by far the strongest part of the body. The brain has an influence on almost all the other parts of the body. What one thinks in his or her own mind is what he or she is. When it comes to losing weight, you can only be successful if you have a positive attitude towards weight loss. You should also stay positive that it will work for you. Most people often forget this factor and they will do everything they are told to do in order to reduce weight, but deep inside their brains they have a strong conviction that their weight will not reduce. This is not good. Your doctor or physiotherapist will not change your mental attitude and yet unless you change it you will not reduce wait.

Thus, the ball is in your court. Take a healthy diet that will help you lose weight, exercise regularly and most important of all, maintain a positive mental attitude.

Stretching exercise

2008-08-31T20:07:00.000-07:00

‘Every time I heard about exercising, I felt like it meant painful straining. I had never imagined exercising can be fun until when I discovered stretching exercises.’ Such statements are not only common at the evening training ground but almost everywhere you would meet two or more people.

Very many people still have the odd feeling that exercising is a straining and painful aspect of human life. True, most people do it for the sake of their health, just like swallowing a bitter pill in the interest of a healthy living. But tell you what; exercising can be fun, exciting and a very pleasant experience if you try stretching exercises. Possibly you are still in doubt. But let us examine the basics – what stretching is and what it is not and in any case how does one stretch?

Stretching at a glance

As pointed out earlier, exercising should be fun. In fact you should learn to do exercises that you will hunger for, meaning that you should always look forward to your next exercise. This means your exercises should be easy and less straining. This is where stretching comes in full view!

Stretching involves gently pulling the muscles by voluntarily extending the limps. Stretching exercise can be done at any time in any position. This means you can stretch with ease while standing, seated or even while sleeping/lying on your bed or couch.

The other good news is that you do not need a fitness trainer and indeed you don’t even need to be athletic to stretch your muscles. It is just a very simple and exciting procedure.
Let us look at how it is done…

When sleeping or lying on a bed, try to fit yourself on the entire length of the bed. In this case, you do not need to complain about being too short to do that. In fact the shorter you are the more exciting it will become! To do this, place your feet at the end of the bed and try to stretch your hands up to the upper part near the drawers. If this is done with ease, then leave the hands out of it and try to stretch the neck instead, so that you perfectly fit in your bed with the head on one end and the feet on the other. Of course you must remember that this is not a punishment, nor is it a competition – so simply keep it easy. If you do this in a relaxed situation, you will most likely laugh off your every move and that’s the fun of it all!

When seated, you can try to push your head up to your toes with your legs straightly placed on the ground. Then move the fingers to the middle of your back. And please you must always remember that this is not a punishment, so keep it easy. It is best done in a place you are comfortable with. You may even do this behind closed doors if you fear being observed.

Stretching exercise can also be done while standing. Just increase the fun of it by trying to touch the sky without jumping! That sounds very funny indeed. Doesn’t it? Boxing the air and pulling your hands towards your feet while standing can be of great help. In real sense, stretching should act as a relief to the muscles and not as a punishment.

Therefore, exercising can no longer be seen as a straining and painful procedure. Exercising is not a punishment, neither is it a competitive game. So why should it be straining? It just has to be fun! The world has changed, all things have been simplified. There is therefore no reason to do straining and painful exercises for whatever reasons. And please, take a minute and consider this; with stretching, exercises can be done at anytime in any position and by anyone. That should be easy and fitting for everyone. So have you decided to take on stretching exercise?

Strength training for women

2008-08-31T19:43:00.000-07:00

Does being a woman mean being weak? Or anyway, should women be weak? This is not a subtle attack on culture, belief or religion but just a friendly question as food for thought!
Being a woman does not mean being weak. Forget the fallacious beliefs that women should be weaker than men so that they can respect their husbands. Everyone, male or female needs to be strong. This is why we proudly talk about strength training for women.
But before so much is said, let us understand why women need strength training…

Why women should go for strength training

Like men, women need strength to do the daily chores of life. That should be the basic explanation that should be advanced is support of strength training for women. But wait a minute; did you know that in most cases women do more work than men? Yes, they do. Apart from the more womanly job of parenting, they do most of the domestic chores. So should they not be strong? And if they should, isn’t it logical that they should undergo strength training?
They certainly should. It is just logical!

Now, let’s look more closely at the facts. The very important duty of child birth with the associated pains and struggles of labor are restricted to women. They then do most of the tasks associated with bringing up the baby – at least they do the breast feeding alone. But they are the only ones who carry the pregnancy. This should be enough to convince one that women should be strong – calling for strength training.

That said, strength training for women is also crucial because it boosts immunity. Who would be happy to have a weak wife, sister, daughter or mother? Certainly no one! Strength means better immunity, so we all need it irrespective of sex. But how does one approach it?

Simplifying strength training

Yes, we agree that women need strength training, just like men. But how does one approach it? Or doesn’t it become too hard for women to handle?

Valid questions! But the good news is that strength training for women can be done in a very simple and exciting way. Granted, but how? Simple, such training should be tailored to the individual woman’s physical ability. When exercising, one should begin with exercises they are comfortable doing. Stretching, jogging, jumping and squatting should be easy exercises for the average woman. And that’s what counts – simple, exciting and fun.

To make it easier, the training should be done at the right time in the right place. If the training involves exercises, they should be done during humid times like in the mornings and evenings. Exercising should also be done in places one is comfortable with. Women may at times due to reasons of protecting their privacy need to do their exercises in isolated places like behind a garage, at the balcony of their houses or just behind the comfort of their rooms. This is very important because strength training is not meant to be a punishment – so just keep it easy. Do it in a place you are comfortable with.

Strength training for women also involves discussing issues to do with their nutrition. Like everyone interested in boosting their strength, women need to train themselves in how to eat the right food that will keep them strong. Drinking plenty of water can be of invaluable value. Taking foods rich in proteins, vitamins, carbohydrates and fats are also important issues discussed during the strength trainings. If a trainer is hired for this sole purpose, they will most certainly advise on the right amounts of each food type that should be consumed.

Therefore, the platform is now set for women to undergo strength training. The reasons for it are there and there is no more reason to fear because the procedure has been simplified to meet everyone’s ability.

Strength Exercises for Women

2008-08-31T19:07:00.001-07:00

Should women be taken for granted just because they are women? Is it written any where that women are weaklings? And in any case, should being a woman mean being weak?

If you answered ‘NO’ to the above questions, then you must be a brilliant and smart person. There is no reason women should be taken to be weaklings. Whatever man has done under the sun, women have done! So who told you women should be weak? Hooray to those who respect the right of women but that’s not all; women themselves have to know they do not have to be weak. We are not trying to fight culture, religion or any other belief but it is a fact as men need to be strong, women should be strong too. But how does a woman make sure she is strong?

Any women with a desire to be strong will find the answer here. Yes, you can be strong as a woman and if you still doubt, there is good news for you. The good news is that there are strength exercises for women.

Strength Exercises for women at a glance

Women the world over have done what many did not expect of them. From domestic duties to manufacturing the plane, there in nearly nothing women have not done. Painfully though, not all women have belief in their physical ability to be as strong as men. Some women blame simple things as their biological makeup for their perceived weakness. But behind all this there is an assurance that women can be as stronger as men. And there is no generalizing here; with good strength exercises, women of all ages, sizes and weight, and physical abilities can be as strong.

So how does the strength training look like?

For anything to be effective, it has to be packaged specifically to fit the needs and ability of the user. Fitness trainers have designed specific fitness programs and strength exercises form that suit women. This means the strength exercises have to respect their motherly nature. A strength training package with some little jogging, stretching, messaging, and riding is designed with a feminine touch. Such training does not cause any discomfort to the woman and does not cause a lot of tension during exercising.

The strength exercises for women involve regulation of eating habits. The food and drinks taken are supposed to be of the right kind and amount and are taken at acceptable intervals. Bodybuilding and energy giving foods are emphasized during the training, so is a positive peace of mind. This means the strength exercises are accompanied by eating strength supporting foods.

Of similar importance is the fitness or strength trainer. The trainer does not need to be a woman but should be one who respects women. He or she should have an interest and indeed a positive attitude towards feminine strength building. The strength trainer should be mindful of the biological, physical and psychological abilities of the woman being trained. It goes without saying that they should know what they are supposed to do, most possibly should be professionals.

The next step

Having agreed on the need to have a strong breed of women, what then is the way forward? Well, as women we should build a positive mental attitude towards strength training for women. We should then look for strength trainers, in consideration of the above factors and then take an effort to train. The motivation is that women need to be strong if they are to accomplish their motherly role of child birth. They also need strength for all other activities, be it domestic chores or professional duties.

Therefore, as women let us go ahead and enroll for strength training, and why not? We are as good as the men and care doing what men are doing. So now is the time; being a woman does not mean being weak!

Run to stay fit

2008-08-31T19:07:00.000-07:00

Running makes the lungs strong. When you run, you breathe quicker and heavier. This forces the lungs to use all of the tissues which helps develop unused lung tissue, making the lungs work better. In certain cases, ex-smokers who run regularly are able to get their lungs back in shape.

Apart from helping the body and organs work better, running offers some other benefits as well. Running is a great mood elevator. Just run, and you feel as if your stress has wiped off. This happens in case of other exercises as well, but the effect is highly pronounced in running. A chemical called beta-endorphin is released during and after you run. It dulls the sense of pain brought on by exercise. One of the side effects of this chemical is a state of euphoria. Some runners actually develop an addiction to this chemical. Those with past alcohol or drug problems have been able to use running as a part of their rehabilitation program. Others just like the feeling that this chemical gives them.

You might be thinking that running would increase your appetite. However, it’s exactly the opposite. Running helps lower your appetite and desire to eat. This is yet another aspect of how running helps promote weight loss. When you are on a running regime, it is imperative for you to keep close tabs on your diet. Just ensure that you don’t under eat. Having a well balanced diet is essential for you to get a good running performance that can trigger off a flurry of health benefits.

Over the years, running has been used to treat people with psychological disorders such as depression and insomnia. There are varying schools of thought on why this works. One is the beta-endorphin theory as mentioned in one of the preceding paragraphs. Beta-endorphin makes you feel good about yourself in a natural way. Another school of thought avers that running gives overweight people something else to focus on. This can work wonders for them, for they are always pesky about the way they look. And when they run, they start believing that they have it in them to make things work for them. Thus, they get an engrossing objective to look forward to. Psychologists and health experts all over the world believe that thinking positive can make the body and inner organs work positively. You can actually winnow out a lot of nagging health problems just by staying fit and thinking positive.

Specially designed and supervised running programs can help even people who have had heart attacks. With well regulated running under an expert’s supervision, such people can truncate the risks of a second heart attack. Running helps strengthen the heart muscles, and bolsters the overall health of the heart patients. Running helps trim down the effects of depression usually associated with heart patients.

Running can be a great help in preventing osteoporosis. Other exercises can also be helpful; however, running works the best due to its continual impact. When you run, the bones are put under strain. This strain or impact makes them more dense and hard. With continual running, the bones become stronger making them highly resistant to conditions like osteoporosis. In fact, even those in the early stages of this disease can be put on a light running regime. This will help increase their bone density.

Apart from the varied health benefits, running perks up your mind-body coordination and concentration. This may sound a tad surprising, but it’s a fact. Just ask yourself, how many times do you have to move to avoid someone or something, when you are running? How many times do you have to alter your movements to adjust to the uneven pavement or to avoid debris on a trail? Well, the answer will be - almost every time you run. Isn’t it? And all these spontaneous movements enable you to improve your mind-body coordination and concentration. You learn to quickly and correctly react to different situations. Your agility and reaction time improve. So, don’t let anyone tell you that running is simple, for there is more to it than what people who don’t run think.

The bottom line is that running is alive with a whole slew of health and wellness benefits. The rhythmic movements while running help improve the cognitive skills, balance, posture, and strength of the runner. Besides improving blood circulation, heart rate, and body posture; running strengthens the body muscles, increases the rate of metabolism, and zaps unwanted fats around the tummy, buttocks, and thigh areas. So, the message for one and all is – stop overstressing yourself! Wring out a few minutes from your crammed schedule to just go out and run.

Ringworm

2008-08-31T19:06:00.000-07:00

Ringworm is often mistakenly caused by a worm. However, contrary to its name, ringworm is a fungal infection of the skin. It is contagious and could affect any part of the body. It is characterized by reddish to brownish bumpy patch of skin. It could be lighter at the center that seems to appear like a ring.

The fungi that cause ringworm are feed on keratin that is present in the outer layer of the skin, hair and nails. The fungi could easily thrive and live in a moist skin, hot and hidden from light.

Transmission of Ringworm

Ringworm is a common skin disease that attacks all walks of life regardless of age and race. It is very common especially among children who have a very active lifestyle. Their sweat as they play outside could moist the skin and make it vulnerable to fungi attacks.

Ringworm could be easily transmitted through skin to skin contact and contaminated items such as hairbrushes, slippers, shoes and socks. Ringworm does not only exist in humans but is also a very common disease among domestic animals like dogs, cats and farm animals. Human can contact the fungi that cause ringworm from these animals. Chicken is one of the most susceptible sources of ringworm because it stays in dirty and moist environment.

Those suffering from eczema and other skin problems are more likely to catch ringworms too because their skin’s outer later in no longer intact.

Types of Ringworms

Many species of fungi causes ringworm. However, the most common these are the dermathophytes, which could attack various parts of the body. Tinea pedis affects the feet. This is commonly called as athlete’s food. More than it cause the feet to become itchy, it also gives the feet foul odor. Tinea unguinum attacks the fingernails and toenails. This kind seems to eat the nails. Tinea corposis is responsible for the arms, legs and trunk. Tinea crusis, also known as jock itch, is found in the groin area. Tinea manatum affects the hands and palms. Tinea capitis, which is often mistaken as dandruff, affects the scalp.

Signs and Symptoms

Signs and symptoms of ringworm are physically visible. When there is already an appearance of one or more itchy patches in the skin with define edges most likely these are ringworms. Ringworms are different with rashes or other patches like those caused by insect bites. Ringworm patches appear like rings because they have lighter centers. When they are found in the nails, usually the nails discolor, thicken and fall.

As part of diagnosis, doctors may take skin scrapping or examine plucked hairs for traces of fungi. Fungi are very tiny beings so they are examined under the help of microscope. However, there are kind of fungi that fluoresce under a black light.

Skin lesions are also signs of the presence of ringworm infection. These lesions are called dermatophytids.

Prevention of Ringworm Infection

Fungi like to thrive in moist areas like locker rooms, swimming pools and skin folds. The prevention of ringworm infection is better than waiting for its attack then curing it. Some of the prevention tips are as follows: Avoid sharing of clothing, always wear slippers especially in moist areas, avoid skin to skin contacts or shower with antifungal soap after a contact sports, dry your feet first before wearing socks and avoid contacts with pets that stay in dirty areas of the house.

Lower Back Pains

2008-08-31T19:05:00.000-07:00

“I hope you are not complaining of back ache my son. You are still young to have such a complication,” were the words of one old man to his teenage son. But would you also be surprised to find a teenager with lower back pains?

Admittedly, in the past lower back pains were known to be common with old age. Typically, back ache was known to be a disease of the old. But today, lower back pains have invaded persons of all ages and sizes. Our teenage friend above indeed had lower back pains and he is not to blame. Just as people of all sizes can have feverish complications, lower back pains attack nearly people of all ages.

It may be hard to understand the intensity of the pain that comes with lower back pains, but if you have experienced such a complication, you certainly do not need to be told further stories. The truth is that lower back pains can be painful! In light of this, our young colleagues and old ones alike having this complication may feel out of place and possibly think there is no solution to this problem which indeed in some societies has been seen as incurable.
But do you know what? There is finally light at the end of the tunnel; you have finally got the perfect solution to lower back pains. All you need to know is read on, and in not so much time you will be happily bidding farewell to lower back pains;

So what is the solution?

One philosopher once noted that the world’s irony is explained by the solution to problems. He suggested that the most complicated problems are solved by the easiest solutions. This is true for lower back pains. It is really a stressful condition but it takes just a little effort to solve. But the question remains; what is the solution?

Well, like any other problem, to solve it you must first acknowledge its existence. So the first step is to understand that you have lower back pains. If you do care about your feelings, it will be easy to acknowledge this problem.

Then take an effort to solve the problem. With lower back pains, regular exercising can be of great help. You need to do some stretching exercise. Jogging, performing press-ups, riding, yoga, and simply stretching your limps can be of miraculous help. To make your exercising stints easier, it is advisable to exercise in the early morning hours or in the wee hours of the day. Typically, exercising should not be seen as a punishment; it should be fun. This means you should do exercises that do not cause you a lot of stress. To begin with, you can start by stretching and or, jogging for about thirty minutes daily and when you are used to this, you can try some more vigorous exercises like yoga, jumping, press-ups or increase your exercising time to at least an hour. Some of these exercises like yoga may need to be performed in the gym but most of the others can easily be done at home with little stress and effort.

In addition to exercises (which are indeed crucial), you can try messaging your body, especially the lower back limps with local herbal drugs. Herbs of this nature can be found in your local area. Typically, they should serve the equivalent of Vaseline and should be easy to come by.

Eating calcium giving foods like animal bone marrow, bones (bony meat for non-vegetarians), fish and fish products, greens and fruits can also be of help. In some cases, you may need to consider a weight loss program, especially where excess weight is seen to be the cause for such pains.

If this is done, you will perfectly rid yourself of lower back pains. Of course if it needs more emphasis, it must be pointed out that regular exercising is the perfect solution to lower back pains. It is easy and cheap to administer and does not require a lot of effort or physical ability to accomplish. So please get rid of back pains to day.

Bid farewell to lower back pain

2008-08-31T19:03:00.000-07:00

Ever heard of this story; ‘Man seats in a taxi. His back begins to creak, making a funny sound. All those in the taxi ask the driver to stop. They all get off the taxi running away in fear of the lousy noise from the man’s back.’

A rather funny story! Isn’t it? Yes, funny but true. Lower back pain has become one of the greatest challenges of our day. It does not matter what age you are, your size, gender or even physical ability – back pains have become almost universal.

The bad news of it all is that they are very painful and unbearable. But isn’t there a remedy? Certainly there must be. For a problem is only one if it has a solution! And by the way, lower back pain is one of the easiest ailments that one can get rid of in just a couple of days. So that must be good news, but how does one get rid of them so easily?

The real solution

Without being so religious, the first step is to have faith. Believe that the pains will be no more with your sincere effort. No part of the human body is as powerful as the mind. For it controls all other aspects of the body, heart and soul. So the golden rule here is just simple – believe in your own heart that your pains will be relieved. No matter how ‘rusty’ your bones or limps have become! But that’s not all…

Once your mindset is dealt with, then the next step is to make a physical effort. This is best done through exercising. Do plenty of exercises. It must be pointed out that such exercises do not have to be straining and demanding. Just relax, do exercises that you feel comfortable with and always remember to play it safe!

Doing such exercises does not demand that one should be athletic, acrobatic or even ‘physically well built’. What all this means is that you should never find excuses for lack of exercises. Let us make it simpler. To start with, you can do stretching exercises, then move on to jogging, jumping, then to exercises like yoga and others. In fact, every physical thing you do is an exercise should be designed in a way that you are stretching your muscles. When standing, try to stand straight, lean forward and touch your toes then back to straight standing position. When seated on a mat, try to straighten your legs on the ground and then slowly move your head to the knees, then up and try to stretch your fingers to the toes. Even when lying on a couch, try to stretch yourself as much as you can.

So what does all this mean? It simply means, exercising has no time restrictions. You can do it any time, any where in any position. One must also remember that this is not a punishment nor is it a competition – so it should be done reserving the fun of it all.

It may also need pointing out that these are not strict therapeutic instructions but merely suggestions that have worked for many and can work for anyone. And by the way, even if you do not feel lower back pain now, just do the exercises. You do not have to wait for the pains to exercise. It’s just fun and exciting and, physical fitness is part and parcel of any healthy living.

For those who already have lower back pain, you have found the perfect answer and remember – your back does not have to creak like that of our beloved friend who was embarrassed in a taxi!

Just make the effort now and not so long from now, lower back pain will be history. And by the way, why should you keep with a painful back? You simply don’t need to be comfortable with a creaking or even painful back!

Panic Attacks

2008-08-31T19:02:00.001-07:00

Are you hitting the panic button too often? Just a few days ago when you got late for that meeting, were you feeling as if you will lose your heart beats? That means you are panic stricken. Don’t panic, know more about panic attacks and…..

Do you break out in rash spots when your boss calls you urgently? Do you get sweat bullets thinking about going for an interview? Do you have sudden bouts of dizziness, and you don’t know why? Read on, and you will have all your queries (with regard to your panic attacks) answered.

What are panic attacks?

Simple. When you are attacked by panic it’s called panic attack. And when that happens, you know not what to do, your mind and body are not in sync with each other, you feel as if you are going crazy, there is an onset of severe anxiety, your heart beats fast, you have trouble breathing, and you feel that something wrong is going to happen. In medical terms, a panic attack can be termed as a response SNS (Sympathetic Nervous System).

What are the symptoms?

The most common symptoms may include:

• Sweating
• Breathlessness
• Dizziness or vertigo
• Palpitations
• Choking sensations
• Itching
• Chest pain
• Nausea
• Stomach pains
• Hyperventilation
• Tingling or numbness in the hands, face, feet or mouth (paresthesia)
• Trembling
• Exhaustion
• Physical debility
• Fear of death

What are the causes?

There can be a whole host of causes of panic attacks. Some of these are discussed as under:

• Heredity. Panic disorder is often inherited from parents.
• Cumulative stress
• Anxiety
• Obsessive compulsive disorder (OCD)
• Post Traumatic Stress Disorder
• Hypoglycemia
• Hyperthyroidism
• Deficiency of Vitamin B
• Phobias
• Loss of near and dear one

What are the medications?

Panic attacks should be controlled via various relaxation techniques and counseling. However, in many cases medication also needs to be used to help the patient calm down.
Some of the common drugs used for controlling panic attacks include:
• Lorazepam
• Alprazolam
• Clonazepam

Although these drugs are reckoned to be really effective, they are not the best option.

So, doctors prefer prescribing an antidepressant (usually an SSRI) like:

• Paroxetine
• Sertraline
• Fluvoxamine
• Fluoxetine
• Venlafaxine

Cognitive Behavioral Therapy is another good option. This includes Interoceptive Desensitization that aims at desensitizing the patient from the panic attack symptoms. Interoceptive Desensization is quite effective in reducing the intensity as well as the frequency of panic attacks. According to a report by Barlow & Craske, “87% of patients who participated in the two of the four Interoceptive Desensitization treatments, had got rid of their panics by the end of the treatment.”

Do you know it is easy to lose weight?

2008-08-31T19:02:00.000-07:00

"You must be kidding or you are just ignorant. Losing weight is the single most complicated aspect of all human endeavors. Do you know how much time I have taken or even what I have done just for the sake of losing weight?” Fumed an elderly woman when told weight loss not hard to administer. Like many people across the world, she must have been frustrated in her endeavors to lose weight. But tell you what? She most probably did not know the right way to lose weight!

We failed to accomplish many things in life just because we do not know the right way of doing them, and the same is true for weight loss. To be successful with your weight loss program, you must learn the right way of doing it. So what is that right way?

Just do this…

Sounds like you are reading or listening to a therapist’s instructions. But do not be deceived, this is just the right information – not because it is based on professional grounds but because it has worked for others. So what is the right thing to do?

The first thing is to check the way you think. In most cases you may fail to do what you want to and blame other factors when in fact your mind is the culprit! To be successful with your weight loss program, you must have faith in yourself. It is important that before you make any effort towards losing weight; make yourself believe that you will be successful. Just believe you will lose weight. It may be important to point out that man is only what he thinks in his own mind. If you think you are too huge to reduce weight, then you will never reduce weight. On the other hand, if you remember the days you were comfortable with your weight and believe you have the capacity to cut weight up to that level, then you will lose weight with utmost ease.

The other thing is to check your diet. Like our mindset, we can never be better than what we eat! To lose weight, you must eat the right food. Consider reducing on the amount of fat content you consume. You may try eating more fruits and greens. Not-so-sweet fruits like oranges and some bitter greens may be of help. This is not because they are a punishment to your appetite but because they have a low fat content. When we talk about the diet, we often forget the frequency of eating. That is to say, what is the time interval between one meal and the other and how much do you consume? Eating too little is not advisable but eating too much can be a real hurdle to weight loss. It is therefore important that if you intend to lose weight, you must check on what you eat, when you eat it and how much you eat. The golden rule here is that you just have to eat enough of the right stuff at the right time and always remember its not a punishment!

And if this must also be mentioned – exercise. Losing weight goes with fitness and excretion. So just practice enough of the exercises. Jogging, jumping, yoga, squatting at short regular intervals, stretching and practicing other simple exercises can be of great help. For exercises to be easy and less demanding, they should be done in humid conditions like in the mornings and evenings. Of course exercising is not restricted to these times. The most important thing is that we are not looking at a punishment – so the timing of the exercises must be convenient for you.

It must also be noted that all these strategies must not be used in isolation. Check the mind, the diet and exercise. The result will be a sure way to reduce weight.

So, there you go. Have you seen how easy it can be to lose weight?

8 Minutes ABS Workout

2008-08-31T18:58:00.001-07:00

The Quick and Effective Workout

Everyone wants to look and feel good.

Having an attractive and healthy body, with six-pack abs to boot, is one of the best bonuses to be had during our youthful years. Countless workouts and programs have been and still are being introduced to attain and maintain beauty and wellness. A holistic approach is needed that will include proper diet, enough rest and sleep, and a happy disposition. Many take the time to try and start the seemingly hard work needed but only a few reach the finish line with determination and commitment.

The 8 Minutes Abs Workout may just be the right program for you. It is a simple 8-minute daily exercise guaranteed to carve your abdomen to proportion.

Taut and Tight Abs

It seems that you will hold on to your precious 8 minutes and spend it lying on your back lazily. But no, this time you have decided that you want to start a simple regimen and work constantly and consistently at it.

Here are some pointers to consider. Use a firm workout mat. Do normal breathing, preferably open-mouthed while exhaling. Do the steps in a way that your body is comfortable with. Exercises should be executed without any strain or stress on any part of the body. Each of the eleven steps listed below is done for 45 seconds with a minimum of 20 repetitions. Be conscious of your facial expressions during the exercise. This is supposed to be fun. Smile!

Say hello now to your daily 8 Minutes Abs Workout.

Step 1. Upper Body Crunch
Starting position with bended knees and feet slightly apart, place them flat on the floor.
Raise your arms with hands behind the ears.
Movement: Crunch the abdomen and slowly pull your upper body, curling towards a half-sitting position.

Step 2. Right elbow - Left knee Diagonal Crunch

Position yourself as in step 1.
Movement: Crunch the abdomen and bring your right elbow towards your left knee simultaneously. Left foot stays in the air all the time.
Have them meet just above the abdominal area.

Step 3. Left elbow – Right Knee Diagonal Crunch

Position yourself as in step 1.
Movement: Crunch your abdomen and bring your left elbow towards your right knee simultaneously. Right foot stays in the air all the time.
Have them meet just above the abdominal area.

Step 4. Hand Reach
With bended knees, feet are 90-degrees suspended in the air.
Position your hands on the sides of your body.
Movement: Crunch your abdomen tightly and slowly pull your upper body, curling towards a half-sitting position.
Let your fingertips reach out to your toes.

Step 5. Lower Body Crunch
Place your hands on the sides of your body.
Feet are 90-degrees suspended in the air.
Movement: Squeeze the abdomen tightly and pull back the legs and knees towards the chest area.

Step 6. Right Upper Body Crunch
Lie down on your left side with your slightly bended.
Rest your left hand on the right side of the abdomen and the right hand under your head.
Movement: Crunch your abdomen tightly while pulling your right upper body slightly upwards.

Step 7. Left Upper Body Crunch

Lie down on your right side with your slightly bended.
Rest your right hand on the left side of the abdomen and the left hand under your head.
Movement: Crunch your abdomen tightly while pulling your left upper body slightly upwards.

Step 8. Hand Push

Position yourself as in step 1.
Put your left hand over your right hand and place them in the space between your legs. Palms parallel to your thighs.
Movement: Crunch your abdomen tightly while pulling your upper body, curling towards a half-sitting position.
Let your hands push the air with every movement.

Step 9. Leg Push

Raise your legs upwards and put your hands under your behind.
Movement: Crunch your abdomen tightly while pushing your legs to air.

Step 10. Diagonal Crunch Combo

Position yourself as in step 1.
Movement: Crunch your abdomen tightly while doing the Right Elbow – Left Knee Diagonal Crunch alternating with the Left Elbow – Right Knee Diagonal Crunch.

Step 11. Last Crunch

Position yourself as in step 1.
Place your fingertips on your abdomen.
Movement: Crunch your abdomen tightly while pulling your upper body, curling towards a half-sitting position.

Feeling good already? See, the 8 Minutes Abs Workout is so unbelievably quick and easy. And it works!

8 Minutes In The Morning

2008-08-31T18:58:00.000-07:00

The Program

If you are still searching for the perfect program for yourself, look no further. With the goal, and enough willpower to achieve a flat belly, the 8 Minutes in the Morning to a Flat Belly holds a big chance for you to sculpt that belly of yours into the abs you’ve always wanted. It consists of three helpful plans – nutritional diet, short but effective exercise, and mental and emotional groundwork for good motivation to assist you in attaining what you are aiming for.

The Diet

Whatever you put in your mouth has an effect on your body and more visible on your belly. Extra pounds on your weight and extra fats on the belly affect a person’s overall health. Risks of diabetes, heart disease, breast cancer, high blood pressure, back and joint pains, fatigue, and varicose veins are just some of the conditions that may be eliminated by shedding those extras. The 8 Minutes in the Morning to a Flat Belly removes complicated calorie counting and limited menus canceling out your favorite food so that one stays on with the program. The balanced diet has proportionate servings of carbohydrates, proteins, vegetables and fruits plus having one’s meal every three hours. It would also help if one enjoys the meals.

The Workout

For eight minutes daily, this workout is designed to obtain great results like better posture and leaner appearance for the serious practitioner. Here are some preparations to follow:

Stretch like a cat.
Drink plenty of water.
Sit on a stable and secure chair.
Do deep and full exhalations and inhalations.

Step 1.

Start with your feet flat on floor, position them slightly apart.
Sit up straight.
Contract your abdomen and exhale deeply, preferably through your mouth, as if blowing out all the air in your lungs.
Let the abdomen reach the area nearest the spine.
Maintain and hold for 1 to 3 seconds.
Inhale deeply by filling your lungs fully as you are capable, making the belly as round as a balloon.
Do this for one minute.

Step 2.

Start with your feet flat on floor, position them slightly apart.
Sit up straight.
Hold your arms up making the elbows in line with the shoulders.
Point your fingertips towards the ceiling.
Exhale and contract your abdomen as you let your left elbow and right knee meet in front of your chest. Maintain a straight spine, slightly moving sideways.
Inhale while returning to starting position, with arms suspended.
Exhale and contract your abdomen as you let your right elbow and left knee meet in front of your chest. Maintain a straight spine, slightly moving sideways.
Inhale while returning to starting position, with arms suspended.
Alternate the positions for a minute.

Step 3.

Start with your feet flat on floor, position them slightly apart.
Sit up straight.
Hold your medicine ball and extend your arms in front of the chest area.
Exhale and contract your abdomen as you twist to your right.
Maintain a straight spine and head should always face the ball.
Inhale while returning to starting position without putting your arms down.
Repeat by doing the left side.
Alternate the positions for a minute.

Step 4.

Start with your feet flat on floor, position them slightly apart.
Sit up straight.
Place your hands on your sides as you grip the edge of the chair. Maintain stability.
Exhale and contract your abdomen as you slowly pull your knees up to the chest area.
Maintain a straight spine.
Hold this position for 1 to 3 seconds.
Inhale as you lower your knees slowly.
Do this for one minute.

Repeat each of the four steps to total eight minutes.

The Proper Motivation

This section of the 8 Minutes in the Morning to a Flat Belly may seem unnecessary but it is as crucial as the diet and the exercise. A proper motivation throughout the set timeframe to achieve the objective encourages one to develop a healthy self-esteem and to accept oneself as a complete person. Building interpersonal relationships with those of like minds will give better support too. Necessary visualizations exercises, worksheets and journals may be prepared to serve as guideposts during the program.

For a healthier new you, offer your eight minutes each day and stay focused.

Do you know it is easy to lose weight?

2008-08-31T18:57:00.000-07:00

Know Your Skin

2008-08-31T18:56:00.000-07:00

Before you start to even plan a beauty regimen, you first need to know what type of skin you have. Once you know that it is easier to select makeup and various beauty products that will be better for the type of skin you have. There are five different types of skin: normal, dry, greasy or oily, combination and sensitive.

Treatments for Various Skin Types

Normal

People with this type of skin have no facial problems at all. Their skin always looks fresh and attractive. This type of skin is perfectly balanced and never gets skin diseases. The skin is velvety smooth and never looks puffy or shiny. The skin has a rosy hue and a faint glow to it.

It is best to use a mild soap with soft water. If you have hard, water in your area uses a bit of borax powder. Thoroughly rinse the skin and when drying be careful not to rub the area near the eyes. You can also use rose water for cleansing your skin as well.

Dry Skin

If you have dry skin, it is very delicate and at times, you may have scales on your cheeks. Dry skin is highly sensitive to weather conditions such as heat, cold, rain, etc. It\'s best not to use skin products that are perfumed based since this kind can be harmful to dry skin. Over exposure to the sun, house heat, air conditioning can also be extremely harmful to dry skin. You will also tend to get wrinkles faster than any other skin type also. You have to constantly protect dry skin since you do not have the moisture other skin type do. Even after cleansing your skin, you will notice how hard your face feels which means you much use a balancing cream and a dry skin moisturizer.

Massage and tone dry skin using small amounts of oil and moisturizer. A dry skin moisturizer gives your skin the increase of water content on the outer layer that gives it a soft feel. Cream is the best choice over lotion since it has more oil than water. Always use a nourishing cream at night before you go to bed. Do not wash often because this will remove the natural oils with the nourishing cream. Try cucumber juice for dry skin. It is a great toner and moisturizes the pores. Include more vitamins A, B, C and D.

Greasy and Oily Skin

Greasy or oily skin is thick, shiny or coarse. This type of skin has pimples or dark shadows. If you have greasy or oily skin, you should cleanse your skin frequently. Use cleansing milk or unboiled milk for washing your face at night. Drink at least eight glasses of water a day to help keep your skin clear of pimples and grease. Try not to wear make often unless there is some type of special occasion. Steam your face once a week to keep your face free of oil.

Combination Skin

If you have this type of skin, your forehead and nose are greasy. This is the T zone of the face. The rest of your face is probably either dry or normal. You need to treat the T zone with skin products for oily skin and the rest of your face if it is dry or normal with either of those skin care products. Use either a gentle soap or cleansing milk at night. Use a mix of curd and lime juice on your face and neck. Remember to remove excess oil from the T zone.

Sensitive Skin

Sensitive skin has a fine texture with a very rosy hue. The skin is extremely soft and prone to many allergies. Sunlight, cosmetics and strong perfume are often harmful to sensitive skin as well as some fruits and vegetables. If you have sensitive skin, use milk as a cleanser and use a moisturizer of rose water and glycerin if you do not find a cream you like. Do not use creams or lotions that have perfume or strong scents. Primrose oil and moisturizer should be used for sensitive skin because it hydrates and protects the skin.

Joint Pain

2008-08-31T18:55:00.000-07:00

As we grow older so is our body systems and parts. Many of these parts already begin to deteriorate their functions and they affect each other. The diseases they give to the body become complications. One of the diseases that is caused by old age is joint pain.

Joint pain is very common to adult people especially those ages 45 and above. Many people at this age experience creaking of knees, hips and ankles. However, this is not necessary a result of aging but it could also be arthritis. One of the most effective treatments of join pain is exercise though medicine also offers a lot of alternative medications.

Joint pains could be symptoms of serious problems associated with serious diseases like arthritis, gout, osteoarthritis, tendonitis, rheumatoid arthritis or even infections. The pain could affect not only your joints but your whole body as in could cause the patient to become immobile. Even the livelihood, job, interaction with friends and family could also be affected when a person suffers from joint pain. Taking over the counter drug pain relievers are usually not enough to cure the pain because it could become recurrent over time.

What is beyond the joint pains?

Arthritis is one of the causes of joint pains but diagnosis of arthritis is not as simple as telling the doctors that a patient is feeling pains in his or her joints or near the joints. Nowadays, there are already 100 different forms of arthritis.

Gout, which is also a kind of arthritis, can cause a lot of joint pains. This is because uric acid crystals are deposited in the joints usually in the arms and legs. Persistent joint pains caused by gout can lead to osteoarthritis. Worst, joint pain can spread in the joints and later on develop to cancer or the other way around, a cancer that has reached and spread out up to the joints.

Health Conditions Related to Joint Pains

Osteoarthritis, often called the degenerative joint disease, is the most common type of arthritis that causes joint pains. A person grows older the cartilage that serves as shock absorber between bones can no longer sustain the rubbery and become stiff. It also loses its elasticity and becomes damaged. When these cartilages and ligaments wear out, they cause the pain.

The second common condition that results to joint pain is rheumatoid arthritis. Joint pains are result of inflammation in the joints on both sides of the body. It is believed by researchers that this kind of arthritis is caused by external organism like a virus or bacteria that attacks the joints.

Thirdly, polymyalgia rheumatica (PMR) and temporal arteritis (TA) also affects the joints. The former affects the larger joints of the body like those in the hip or shoulders; while the latter affects the blood vessels to the head. These two diseases often occur together. Symptoms of PMR includes pain in the hip and shoulder joints, fever and weight loss.

Fibromyalgia, on the other hand, is also a chronic disorder that gives joint pains to numerous parts of the body. Lastly, depression not only related to sadness but depression that already manifesting in the physical body. Sometimes, while suffering from emotional depression, many people also coincidently suffering from back pain, joint pain and abdominal pain.

Experiencing joint pain is not only a physical but also financial and emotional problem. When a patient already has fever which is not associated with flu, sudden weight loss, and long lasting joint pain, it is already recommended that the person should see a physician for proper diagnosis and care.

Insomnia: To Sleep or Not To Sleep

2008-08-31T18:54:00.001-07:00

Are you having difficulty getting your sleep during the night? Are you feeling tired but just can not go to sleep? Do you feel like you are already transforming into an own that is very nocturnal? You may be suffering from insomnia.

What Is Insomnia?

Insomnia is a sleeping disorder. Insomniacs are not able to fall sleep or not able to remain asleep for a reasonable amount of time. Some also complain with an awake mind while the body is asleep.

There are three types of insomnia, transient, acute and chronic. Transient insomnia could be caused by jet lag, short term anxiety or weariness during the day. This kind lasts from a night to a few days or weeks. Acute insomnia, on the other hand, is measured when the inability to sleep is already lasting for three to six weeks. Lastly, chronic insomnia, the most serious among the three, last for at least a month and become recurrent.

What Causes Insomnia?

As people grow older, the amount of required sleep could become lesser but this should not be mistaken as insomnia. Insomnia can be caused by one or more of the following. More women suffer insomnia than men because they are more susceptible to hormonal imbalances especially before menstruation or menopause. However, the most common cause of insomnia is psychological. Problems like fear, stress and anxiety, emotional and mental tension, work-related problems, financial stress and unsatisfactory sex life can cause insomnia.

Other causes of insomnia include addiction to psychoactive drugs or stimulants, caffeine, cocaine, ephedrine, amphetamines, methylphenidate, methamphetamine and modafinil; disturbances in sleeping cycle or body clock like change of working shift or jetlag; excessive sleep at other times of the day.

Jet lag usually occurs in people who travels on multiple time zones because the internal concept of the body of time is being disturb. As such, it can cause insomnia as the body tries to adjust to another time zone.

History of traumatic brain injury and neurological disorders can also affect the sleeping patterns. Sleeping peels while it could take a person to deep sleep it could also cause rebound insomnia when excessively used. There is also a condition called parasomnia, which is also destructive to sleep. This condition is characterized by moving in response to nightmares, sleepwalking and violent reaction to dreams while sleeping.

Treatments for Insomnia

Though there are a lot of medications that are prescribed to treat insomnia, natural methods of overcoming the disorder is still most effective and could have no trace of side effects caused by drug use.

One effective treatment is organizing sleeping time or patterns. A person could set a definite time to sleep and practice sleeping or at least going to bed when the clock strikes at that time. Relaxation techniques like meditation and aroma therapy can also contribute in overcoming insomnia. Moreover, avoid sleeping during the day and sleep only at the time set.

In terms of using sleeping tablets and other sedatives, it is safer if it is taken with the advice of a physician. These kinds of drugs can also have psychological effects to patients and physical dependence. When taken for a long time, the patient may not be able to accept that he or she can sleep even without the help of drugs.

Antidepressants are also prescribed treatment for insomnia. They have sedative effects. Antihistamines, more than they can treat allergies, they are also good treatment for insomnia.

So do not let your sleeping patterns be a treat to your health. Sleep.

Indigestion

2008-08-31T18:54:00.000-07:00

Do you eat too much, too quickly or stressed? What do you feel after eating? Do you have a sense of fullness after eating even if you only have eaten a small amount of food? These are only some of the questions a doctor may ask during consultation to determine if a person is suffering from indigestion.

Indigestion is different from constipation. This symptom is sometimes called dyspepsia, discomfort after meal or upset stomach. This kind of ailment is often accompanied by nausea, abdominal bloating, belching and vomiting.

Causes of Indigestion

Indigestion could be a symptom or a result of a currently occurring disease. It might be caused by a disease in the digestive system like ulcer or gastroesophageal reflux disease. However, the most common causes among many people are eating too much, eating too quickly, eating highly fatty foods or eating during stressful situations. These factors cause the stomach to not digest the food properly. Fatty foods are really difficult to digest especially those that contain insoluble fats.

Other causes include smoking, drinking too much alcohol, using medications that irate the stomach lining and being tired or stressed. However, there are other people that suffer indigestion that are not related to the previous factors mentioned. This type of indigestion is called functional or non-ulcer indigestion. It is a result of the malfunctioning of the stomach muscle while squeezing or digesting the food in take.

Treatment and Prevention of Indigestion

Other than the routinely physical diagnostic questions that a patient should honestly answer to determine if the patient is suffering from indigestion, there are other diagnosis that some physicians initiate to make sure of the occurrence of the ailment. Some of these require x-rays of the stomach and endoscopy of the small intestines.

As the adage goes, prevention is better than cure, the occurrence of indigestion could easily be prevented when the food intake is monitored. Monitoring food does not only require a person to check the food contents or nutritional values of the food but even the time of eating and the amount of food. It is still better to avoid the foods or situations that can cause indigestion. Smokers can be relieved when smoking is minimized or quitted. Exercising just after eating is also not recommended as it also causes indigestion.

When the problem is functional, consultation to doctors could provide the treatment. They could either give oral medication that may affect stomach motility or prescribe internal diagnosis.

Indigestion could be serious

Since indigestion could be a precursor to a more serious disease in the digestive tract, a person should see a doctor when the indigestion becomes recurrent or the symptoms have become worse or aggravating.

When indigestion already goes with vomiting, weight loss, appetite loss, black tarry stools or blood in vomit, heartburn or severe pain in the upper right of the abdomen, discomfort unrelated to eating, shortness of breathing and sweating, a person is already advised to see a doctor for consultation and diagnosis.

When the symptoms enumerated above last longer than two weeks, the indigestion could have already been elevated to serious disorder.

The Tension with Hypertension

2008-08-31T18:53:00.000-07:00

Have you ever felt your heart to be pumping so hard especially when you are at the height of extreme emotions like anger or happiness? Have you ever felt a sudden rush of blood when you are nervous or excited? Are these conditions related to hypertension?

What is Hypertension?

Commonly referred to as high blood pressure, hypertension is a medical condition characterized by the elevation of blood pressure. There are different kinds of hypertension but the most common is the arterial hypertension. This condition could also be classified into two — essential and secondary.

Essential hypertension refers to the condition when there is no specific medical cause that could explain the occurrence. On the other hand, secondary hypertension is caused by secondary conditions like kidney malfunctions or adrenal tumors. When not treated immediately, this condition could become persistent and could cause a lot of other ailments especially those that concern the heart. It has known to be the common risk strokes, heart attacks, heart failure and arterial aneurysm. It is also said to be the leading cause of chronic renal failure. As an effect of hypertension, a person who frequently suffers such is known to have lesser life expectancy.

Though medicine poses specific ranges of blood pressure that are considered to be at the level of hypertension, the condition is still relative to a person. Sometimes, hypertension is dependent on how a patient can sustain certain blood pressures. When the blood pressure rises 50 percent above what is known to be the normal to a person, it already calls for a treatment.

Signs and Symptoms of Hypertension

Hypertension is only determined through a blood pressure measurement equipment and reads the systolic and diastolic of the blood. There is actually no identified sign of hypertension; rather, it varies from one person to another. Some people report to have experienced headaches, fatigue, dizziness, blurring of vision and facial flushing.

One of the misconceptions of hypertension is its association with stress, mental tension and anxiety. These conditions may affect the flow of the blood but those could not alone cause the imbalance condition of the blood flow. However, accelerated hypertension is closely associated with somnolence, confusion, visual disturbances, nausea and vomiting.

Being in a hypertension condition is not permanent; and it could not be severe enough to cause symptoms. Symptoms only surface when signs of end-organ damage are determined or are possible; otherwise, the condition is still considered accelerated hypertension. Malignant hypertension, on the other hand, is caused by increased intracranial pressure. These could be diagnosed through retinal examination.

Another misconception is that hypertension is known to be only experienced with people in old age. However, this condition could also occur in children and teenagers. Obesity in children is known to be a factor of developing the occurrence of such phenomenon. The detection and intervention in childhood hypertension could be determined though early evidence of the development of atherosclerosis. Aside from that, temperature could also affect the condition in children especially that they are in the height of an active lifestyle.

Complications of Hypertension

Hypertension, as mentioned earlier, could cause a lot of complications. Alone, it is not considered as illness since it is temporary. However, this condition increases the risk in developing other health conditions. Complications include cerebrovascular accidents or strokes, heart attack, heart failure, damage to the retina of the eye and renal failure.

How to Meditate?

2008-08-31T18:50:00.000-07:00

“I had never thought or even believed I had a brain not until the time I was about to commit suicide. That’s when I had lost my job – breaking the news to my wife she told me she was divorcing and all I saw was a dark and disappointing future in front of me.” These were the words of a friend who was seeking the guidance of a counselor on how to meditate.
Such words may seem strange, more so if you are told these statements were uttered by an intelligent young man, but have you ever known the power of meditation? You may have never taken time to think about it – but just spare some time and see what meditation can do…

The power of meditation

Meditation is the single most important pill that creates all the difference between individuals. Winners and losers, impatient and resilient people or even bad and good lovers are determined by the way one meditates. If there is anything you want to improve in your life, just learn how to meditate. Meditation will make all the difference in the world!
Possibly our young friend who contemplated suicide should not even have sought the services of a counselor but should have just checked the way he thinks – and that is meditation.

It must also be pointed out that meditation determines our health and wellbeing. We are often told someone may run mad if they don’t check the way they think. This is absolutely true! If you decide to delve too much on life’s troubles, you may lose track of whether there is anything to live for. Yes, one may be crazy because of the way they think. Have you ever asked yourself why a little disappointment turns to be an issue to some people when others just brush it off?

Make no mistake; this is not a genetic problem – it has to do with our thinking! So, having seen the power of meditation, what is the right way of meditating?

The right way to meditate

Probably very few people would enroll for classes on how to meditate. Possibly you never think this would be an important part of your life, or may be you are among the few who would take time to learn how to meditate. And why not? It’s worth the effort!
One should meditate in a way that does not adversely affect their health. But still the question remains, what is the right way to meditate?

Well, let’s consider some few tips… To start with, you must take everything positive. Life is too short to waste on grieving on things you can not change! This may sound impossible, especially in a world where trouble and disappointment seem to be everywhere. But take a second thought – if you lost your job, why can’t you take that as an opportunity to look for a better job than to waste time grieving? Yes, our good friend who was surprised to know that he had a brain should not have seen losing a job as cause for suicide but just as a wakeup call to get a better job, or even to start personal business to ensure job security.

Again as we said, this is what makes all the difference in the world. The right way to improve the way you meditate and therefore your health and chances of success is to take failure as an avenue of learning another way something does not work. That should be a simple rule and if you do that, you will be a star at whatever you do, all because you meditate in the right way.

Then, let us look at this… have you ever thought about the power of thinking about the good things about something before looking at the negative side? Imagine listing the few good things about the person you hate in this world. The moment you come up with one, the others flow in automatically! In that way, you will never find time to get annoyed and your world will always be bright.

Therefore, look no further. All you need is meditating in the right way and, your health and success will hit the roof.

Home Remedy for Headache

2008-08-31T18:49:00.000-07:00

Do you get headaches from time to time and don’t want to deal with popping pills to cure the awful throbbing pain? If so, you could try a home remedy for headaches. There are many available to you that you possibly have in your kitchen cabinet. Headaches tend to fall into three different categories even though there are hundreds of various ones and they affect each of us in a different way.

Natural Pain Relief for Headache

Heat and cold alternatives are one of the best ways to use a home remedy for headache. You should experiment with a cold towel and place it on your neck. This sometimes relieves headache pain if it is based at the nap of the neck and back of your head. Another way to relieve pain is to try placing your hands in hot water. This gives the sensation that you are washing way the pain in your head. Even using a hot wrap or heating pad on your neck can help to relieve pain.

Massage for Your Headache

Since touch is very strong to help heal it also works as a great home remedy for headache. Using aromatic oils during a massage can also help to relax your body and stimulate the nerves and vessels that are tense and causing the headache. You can have someone rub your shoulders or the back of your neck to relieve pressure on your head. Have them push on the base of your skull, each time slowly releasing pressure. This helps to get the blood flowing and your headache should ease. Using oils along with this helps to relax you and makes the process much faster in some cases. Since massage is relaxing and one of the best home remedy for headache, this should allow your body to relax and soon your headache will fade away along with your body being in a relaxing state so you can move on with your day.

Exercising to Get Rid of the Pain

Everyone knows that exercising regularly is a great way to cope with health issues as well as pain. And believe it or not, exercise is one of the best things to do as a home remedy for headache. Migraines tend to affect us all at one time or another and you’re probably thinking that exercise is out of the question during that painful time. But it can really help relieve your pain. One thing to remember is not to just jump into it. Be sure to ease yourself into exercising. At first try a brisk walk to get the blood moving and your headache will slowly ease.

Aromatherapy for Headaches

Aromatherapy is a great way to relax and is one of the best home remedy for headache that you can use anytime. This is different for everyone however due to the fact that some smells give headaches as well as take them away. This is a method that should be tested to see how your headache reacts to it. For example, if the smell of sandalwood gives you a headache, then definitely don’t use that one. Try one of the others such as lavender, peppermint, or eucalyptus. These all come in the form of oils, soap, incense, and candles.

Take a few drops of lavender and mix with either warm or cold water. Soak a cloth in it and wrap it around your head. This is one of the tried and true ways for a home remedy for headache.

Sleep Away the Pain

Sleeping away the pain is yet another great home remedy for headache, that is if you can fall asleep. When choosing to sleep off your headache, get into a comfortable position and try not to oversleep. Oversleeping is known to induce headaches or make the headache that you were trying to sleep off hang around and become more intense.

The best thing to do is try a variety of home remedy for headache and find out what works for you. If you find one that works quick and easy, then you should have no worries when one of those pesky headaches appear out of nowhere.

Go Running!

2008-08-31T18:48:00.001-07:00

Gone are the days when people used to mosey over to the moor just to feel the gentle breeze that wafted the scent of the pure purlieus. Nowadays, life is on the run 24/7/365. And for restful activities like a carefree stroll, the sands of time are running out! The result is – vacillating blood pressures, feeble bodies, and bulging bellies. Well, when the pressures of life seem to be running us ragged, the best thing we can do is RUN!

Running, not just a fad!

In the late 70s and early 80s, a new phenomenon hit the streets of the USA and Europe. No, we are not talking about disco music; it’s running we are alluding to here. A man named Jim Fixx wrote a book titled The complete Book of Running. It sold like hot cakes, and kicked off the running craze throughout the world. Well, what was once thought of as just a new workout fad is still going strong decades later.

But, why do people run? What is it about this activity that brings so many to it? Well, there are a whole host of reasons for why people run. And different people have their own reasons that range from losing weight to alleviating stress. No matter what reason you run for, you will sure reap rich rewards. Varied research studies have revealed that running not only gives you health benefits, but also buoys up your mind.

Running is wash with benefits

One of the key benefits of running is that it does not call for any kind of equipment. Anyone who has two legs can run! All you need is a good pair of sports shoes and a flat dry surface (a park, ground, pavement, or trail) to run on. You can run anytime, anywhere! And there are no costs involved either. Instead of spending hundreds of dollars a month on gym memberships, aerobics classes, or spa memberships; why not just hit the road.

Most people run to lose weight. With the exception of cross country skiing, running burns more calories per mile than any other exercise. Fitness experts and doctors reckon running to be a great weight loss activity. Other activities (such as cycling) burn off only a few calories for the same distance. So, if you want to shift the pounds, start pounding the pavement. And combine running with a good, balanced diet. This will help you lose weight really fast. Running burns calories which in turn reduces the unnecessary body fat. Besides, running helps build lean muscle tissues which help promote weight loss.

Many people have a mistaken belief that they need to run fast to lose weight. This isn’t true at all. In fact, on average you can lose about 100 calories for each mile you run irrespective of how fast you run. Body size does however play a major role. People who weigh about 220 pounds will burn on average about 120 calories for every mile they run. And people who weigh about 120 pounds burn close to 90 calories for every mile they run.

Ever wondered why you plateau when you try to lose weight? Well, pay close attention! A heavier person’s body is under greater strain than someone who is lighter in weight. Thus, their heart rate increases which in turn burns more calories. When you first start a running regime, the weight seems to fly off. However, as you get lighter, the body doesn’t have to work as hard. Many runners have to then increase their running time to continue weight loss.

Besides weight loss, running is endowed with many other significant health benefits. Running can be really effective in lowering the blood pressure. When you run, there is an increase in the blood flow through the arteries. This forces the arteries to expand and contract to accommodate the extra amount of blood traveling through them. This keeps the arteries flexible and the blood pressure low. Quite often runners have extremely low blood pressure. This isn’t due to poor nourishment, but because of extremely flexible arteries. If you suffer from high blood pressure, consult your doctor before embarking on a jogging program. You will likely be able to do it, but you have to build up gradually.

Personal Trainer

2008-08-31T18:48:00.000-07:00

I did not know that we all need trainers. All I thought was that only professional sportsmen and women need trainers. Not until I became a victim of great complications did I understand the need for a personal trainer. I was nearly dying of lower back pains. Every time I could feel as if my limps are cracking and indeed I was in an unpleasant situation. I was advised to get a personal trainer and although I at first felt it will not yield any results, I can now happily confess I have never received any better advice.

Of course this is my story, but comrade, it can also be your story. You may not have felt any complications yet or you may say you have complications but not as serious as mine. But then, why should you wait for the storm to strike and then look for shelter?

For heaven’s sake, I would not wish you went through what I went through to get a personal trainer. I virtually became a victim of ‘had I known comes last’. But thank God, with personal trainers it is never too late but again, the earlier the better.
So please, get a personal trainer. But how do you get one?

How to find your personal trainer
With the assumption that you do not want to suffer my fate of getting a personal trainer so late or that you are already at the stage I was and have chosen to take this free advice of getting a personal trainer, I will volunteer to advise how you can get a reliable and effective personal trainer. Let’s see…

Have you ever heard of the simple phrase that you send a thief to catch a thief? If you have never, then today you have. Trainers know where good trainers are found and friends who have trainers know how to get trainers. If this is not easy to understand, then take it this way; by asking colleagues who have personal trainers or by inquiring from people you know are trainers, even if they are already engaged can help you get a personal trainer with ease.

The other easy way is to choose a trainer from friends you train with. If you go to the gym or train at a local play ground or possibly you jog around a certain country lane, you will most likely see other people exercising. Now, we must first note that your trainer does not have to be a professional but also two blind men can not lead each other. Therefore, if you are choosing a trainer among colleagues, select one who is at least better than you, that is to say, one who will have something new to teach you. Alternatively, you can read the local directory for a least of professional trainers.

All these will save you the risk of getting unscrupulous trainers or at the very worst one who will not even solve your problems. This brings to question the criteria for selecting a personal trainer;

Selecting a personal trainer from the many

There is an East African saying that you can only say women are many when one of them is yours. With personal trainers, it is undisputable that they are many but how do you choose the right one from the many? The criteria may be different from person to person but generally, a personal trainer should be selected on the basis of the following;
The cost of providing the service; you should select a personal trainer who will charge you an affordable fee for the service he or she provides. This is of course relative to each person’s financial ability but the gist of the matter is that you should easily afford your fitness training costs. In addition to this, the trainer should have the necessary expertise to provide excellent fitness training services. You do not need cheap things which will not give any value!

Also to consider is the dedication and concern the trainer has for your fitness; having a doctor who does not care about your life is worse than having no doctor. Your fitness trainer should be one who is self-driven to see you fit all the time. Your fitness should be the mutual goal, both for you and the trainer. You can test this through the time they invest in your training and the way they talk about your fitness. A good trainer should have a positive attitude towards the trainee’s fitness.

Therefore, do not be trapped by the passage of time. Get a personal trainer today!

Do you have a personal trainer?

2008-08-31T18:40:00.000-07:00

“So you knew how important a personal trainer is but intentionally refused to tell me? I thought you were my friend but how could you really fail to tell me I need a personal trainer?” Fumed a disappointed young lady. She was blaming a friend for not telling her about the need for a personal trainer.

Without risking disappointing anyone, I will explain why you need to find a personal trainer. You really need one and for the best reasons. So let us venture into the basics…

Why you need a personal trainer

Whether you want to train for the sake of physical fitness or in the interest of bodybuilding, you need to find a personal trainer. This is largely because a personal trainer will help you to keep on track and schedule for the training. It is absolutely admissible that maintaining a training schedule can be one of the most complicated things to adhere to. Not that training is hard but because there many other chores in life that may make the training schedule hard to observe. It is worth pointing out that a personal trainer will make it his or her personal obligation to remind you of the training time. The other thing is that you will be motivated to train especially if you pay the trainer since you can only get value for money if you trained. It is only humanly natural that you will want to train if you have a paid trainer just like you would be motivated to use a utility if payment of the bill does not depend on how much of it you have used but on how long you have subscribed for it. And that should be logical; so do you have a personal trainer?

Apart from that, a personal trainer will help you do the right thing at the right time. He or she will most likely be a professional or at least one who has gone through the same kind of training before. Therefore, chances are high that a personal trainer will know what exercises, attire and meals are fit for you. That should come as good news because it ensures that you are doing the right thing at the right time and, therefore guarantees that your training will achieve its intentions.

Having understood the need to find a personal trainer, we shall then move on to the next step which is how one gets the best personal trainer. Yes, only the best is worth the hype and good enough each one of us can get the best. So how do you get one?

Getting the best personal trainer

“I don’t always want to settle for less. I am not a second string fellow. Only the best is fit for me and for a personal trainer, I need only one who has made it to the list of the ‘who is who’ in training.” These were the words of a friend who for some unknown reasons some people branded arrogant. The truth of the matter is that this friend was not arrogant – all he said was the truth, only that the truth may sound bitter for some people.

There is no cause for argument. One needs the best personal trainer. Maybe not a ‘who is who’ but one who perfectly knows what he or she is doing. The best personal trainer is one who understands his/her client with all their abilities and likes/dislikes. Such a trainer should also be conversant with the lessons they train. You don’t need the king of hell to take you to mars!

But where and how do you get one? The first step is to know what you like. If you do not know why you need a personal trainer, then you will not find the best. After knowing what you want, then look for someone who can foster your ambitions. You may need to ask colleagues or visit several training grounds to see which trainer does the right job. If you have a friend who has a personal trainer, such a trainer may help you get a good trainer. Remember the old adage that you send a thief to catch a thief?

Then go, find the best personal trainer. Good luck!

Did you know that you are what you eat?

2008-08-31T10:20:00.001-07:00

Just in case you mind the kind of person you are, then you must mind your diet! But why the dickens would one not mind what kind of person he/she is? And by the way, have you ever thought about how many people in this world have failed to keep track of their health? It is common to hear people say, ‘I can not understand why I am growing so big. I have failed to reduce wait and I simply don’t know what to do.’ Or worse still, ‘I am growing so thin that I even feel ashamed of myself. I just want to put on some little weight but I don’t know to do.’
Very popular statements! Aren’t they? Very many people have been frustrated by their weight end even their entire health in general. Whereas this can be largely frustrating, the good news is that a few dieting tips can be of great help.

As pointed out earlier, one is just what he or she eats and indeed you can never be better than what you eat! Stated simply, the kinds of food you eat determine your health. Broken down, your size, weight, skin smoothness, blood content and immunity largely depend on what you eat. Therefore, by merely improving your diet, you would save thousands that would be spent on medication. Now, we are not talking about malnutrition here but most of the modern day ailments are as a result of poor dieting.
But what is the remedy? Take heart, a few dieting tips will see you through…

The right approach to dieting

It’s a process. Yes, a process but not as rigorous as one may be made to believe – only that they are simple sure steps. The first step is to eat the right food. The simple lessons about nutrition we get early in life are that one should take a balanced diet – thus take foods that are rich in vitamins, proteins, carbohydrates, fats and others. Nothing much will change but consider reducing on the amount of fatty foods you consume. Eat plenty of fruits, greens, whole grains, milk and fresh foods. Fresh foods should be given more attention than packed foods. This is because you can easily verify the content of what you are eating, and not that industry-processed foods are not good.

Our dieting tips do not end with eating the right food; but also the frequency of eating. Here we mean the time interval between one meal and the other. Given the means, one should not eat less than two meals a day and even in times of abundance; it is not advisable to eat more than four meals in a period of twelve hours. Typically, one should have an interval of about three to four hours between meals. This should come to around three to four meals a day.

The other important thing is to consider how much you eat. You do not have to eat a whole basket to show that you want to increase weight or for whatever reasons. And of course, do not starve yourself, whatever the case may be. Eating too little or too much is not wise dieting. Just eat what is enough! To be sincere, you will know when you are satisfied. Even if your food is so delicious, you should not risk eating what is more than enough – there is always another day!

So now, our dieting tips are easy – just make sure you eat the right food, at the right time and in the right amount. Isn’t that simple? Yes, so simple and what a blessing that such a simple procedure can help you take control of your health. The motivation is that if you have no power to control anything in life, at least you will not fail to control your diet and if you own all the power in the world but can not decide on what you eat and how you eat it, then you have no real power!

Diet Plan

2008-08-31T10:18:00.000-07:00

It may look a trivial issue but it is so important that it would even need a global referendum if it is to be solved. Truly, it is a contentious issue, one of so great an importance that it determines what each one of us is. In simple terms, man is as good and healthy as what he eats!

But how does one come up with a perfect diet, one that will keep them healthy? A healthy diet is not just the balanced diet we are told about as children. Yes, it is not all about taking vitamins, proteins, carbohydrates, fats and the like. If one may then ask; what is that we are calling a healthy diet?

The best diet

“Everyone would want the best diet but trouble is it is so expensive that we can not all afford it.” These are not rare words to hear. Many people will blame their financial ability for their poor dietary habits. Whereas the money fact may be relevant in some cases, many are the times when we blame our pockets for our poor diets when we only need some little knowledge and everything would fall in place.

The best diet is not all about expensive food items or possibly expensive wines. It is just what you eat, where you eat it from and when you eat it. Of course the condition under which it is eaten is also of great importance. What does this mean?

It means you have to eat something healthy, and that is why our childhood scientific studies of the classes of food come in. You do not have to eat them with mathematical frequency but you just need to know what you are supposed to eat and then eat it. Your diet should include a good amount of vitamins; this means you should eat fruits and greens. Fruits and greens can easily be got in both farming and non-farming societies. In some cases, they are not for sale. Such foods include greens like dodo, and fruits like mangoes, pawpaw, oranges, passion fruit, water melons, and many more. You also need proteins (body-building foods) like legumes, meat and fish. This means both vegetarians and non-vegetarians can have proteins on their diet and indeed we all should. Energy giving foods like whole grains, cassava and potatoes should also be on your menu. Fats and sugars should also be included. It is advisable that the proportion of fats and sugars be the lowest on our diets. This means we have to be conscious of what we eat but also the amounts we consume.

Eating a balanced diet is not all that makes a good diet. You also need to be mindful of the time you take your foods and drinks. Eating too much is not so good, so is eating too little. One should eat a reasonably acceptable amount at acceptable intervals. This does not mean you should have mathematically calculated hours of taking food but it is reasonable that your instincts will naturally tell you that it is time to eat. Of course you must note that when you get yourself used to certain eating habits, your body will always respond to that. This means if you begin eating every after an hour, you may get used to that habit and before long you will make it a daily routine. This is not right. Although this may not be the perfect eating habit, it is advisable to have at least three to four hour intervals between a meal and the other. This means a person should not eat less than two meals a day and not more than four meals a day. Four meals a day would be the perfect recommendation. And when you eat, you do not need to overstretch the stomach, no matter how sweet or flavored the food is. Please consume a reasonable amount!

So do you have the perfect plan for your diet?

Have you tested for diabetes?

2008-08-31T10:17:00.000-07:00

Did you know bodybuilding was as easy?

2008-08-31T10:16:00.001-07:00

A story is told of a young man who stayed indoors fearing that if he went out to play with others, they would argue him to do bodybuilding exercises and possibly observe strict bodybuilding nutrition. Not that he hated anything to do with bodybuilding. In fact he was an ardent admirer of friends who did bodybuilding exercises and observed a bodybuilding nutrition, only that he thought they are bitter pills to swallow. Without any correct bodybuilding tips, he was totally averse to bodybuilding. All that his mind told him was that bodybuilding is very demanding, straining and only fit for ‘heavy bodied guys’. How unfortunate! Bodybuilding is fit for everyone and indeed it is one of the less straining activities one can be involved in. Probably some people may not believe this, but let us face the reality…

Get the right bodybuilding tips

Bodybuilding should be an exciting experience to be enjoyed by all. With the right bodybuilding tips, it should come with great fun and excitement. This means one should do only those things they are happy to. If it has to do with bodybuilding exercises, then they should be less straining, enjoyable and exciting. Of course what excites you may not excite the other – so you need to do what fits your individual tastes and preferences. This should generally be tailored to your abilities.

Certainly there are some simple bodybuilding exercises that can be described to be almost universally fitting for everyone. As a starting point, we may need to point out that one should do the less straining exercises on a regular basis. Such exercises may include but not restricted to; stretching, jogging, jumping, squatting and press-ups. And the good news is that you do not have to be acrobatic to do this and that’s what makes it real fun!

It is also noteworthy that any bodybuilding exercises should be done in a comfortable place – one that does not demand a lot of strain. For example, if you are stretching while lying down, you may need a mat or couch and not just doing it on bare ground. If you jog near a road or lane, use a road with less traffic flow or at least jog at times when the rate of traffic flow is low. This is also important in making your exercising a comfortable experience – especially with the privacy it comes with. So, can you see that all you need are the right bodybuilding tips?

It must also be added that one should do exercises they are comfortable doing. In other words, one should begin from the exercises that are easy for them and then move on to the next level in the sequence of what is easy for them in the conditions they are in. And if it needs more emphasis, one does not need to do exercises similar to what others do. Just do what you are comfortable doing, keeping in mind that the fun and excitement of it all must be preserved.

To furnish our bodybuilding tips, we must also point out that in some cases you may need a personal trainer. The trainer should not necessarily be a professional but such a person must have adequate knowledge in the line of bodybuilding. Such may be persons who have undergone the procedure before or just persons who understand the basics of bodybuilding. All in all, a personal trainer may be the perfect answer you need.

Apart from the bodybuilding exercises, bodybuilding also demands the right nutrition. For your bodybuilding program to be effective, you have to eat the right food at the right time. Drinking plenty of water is invaluable. Eating a balanced diet, that is to say taking foods rich in proteins, vitamins, carbohydrates and fats is very important in bodybuilding.

Therefore, you do not need to be an acrobatic maestro to start a bodybuilding program. All you need are the right bodybuilding tips! And thank God, we have got the right tips – so go for it......

Get the right bodybuilding techniques now!

2008-08-31T10:16:00.000-07:00

Did you know that those who succeed in life are not necessarily those who have the best of everything but those who make best use of everything? If you do not know that then take a big sigh of relief – you now know how to succeed.

When it comes to bodybuilding, you do not need to be the best athlete, acrobat or workaholic. All you need are the right bodybuilding techniques and making best use of those techniques. With the right techniques, bodybuilding becomes one of the simplest things to accomplish.

The only question that remains is just to know what those techniques are…

Bodybuilding techniques at a glance

Bodybuilding should be an exciting experience to be enjoyed by all. But without the right bodybuilding techniques it is a very daunting challenge – the equivalent of walking through hell on foot! So, let us face the facts and make the best of our bodybuilding program.

The first step is to make the best of everything. Enjoy every moment. To do this, you must convince yourself that bodybuilding is an enjoying and exciting program. For some unknown reasons, some people maintain the rather funny idea that bodybuilding is a straining and painful program. But in all this, the most important of all the bodybuilding techniques is to keep a positive mindset. This also means that one should do only those things they are happy to. If it has to do with bodybuilding exercises, then they should be less straining, enjoyable and exciting. Of course what excites you may not excite the other – so you need to do what fits your individual tastes and preferences. Your bodybuilding program should be tailored to your personal abilities.

Certainly there are some simple bodybuilding exercises that can be described to be universally fit for everyone. To start with, it should be pointed out that one should do the less straining exercises before progressing to the more demanding exercises. Such exercises may include but are not restricted to; stretching, jogging, jumping, squatting and press-ups. And the good news is that you do not have to be acrobatic or extremely athletic to do this. And indeed that should come as good news to everyone.

The other important technique is that the bodybuilding exercises should be done in a comfortable place – one that does not demand a lot of strain. For example, if you are stretching while lying down, you may need a mat or couch and not just doing it on bare ground. This is also important in making your bodybuilding program a comfortable experience – especially with the privacy it comes with. It must also be added that one should do exercises they are comfortable doing. In other words, one should begin from the exercises that are easy for them and then move on to the next level in the sequence of what is easy for them in the conditions they are in. And if it needs more emphasis, one does not need to do exercises similar to what others do. Just do what you are comfortable doing. Remember, bodybuilding is not a punishment, neither is it a competition.

The other important part of the bodybuilding techniques is nutrition. The right bodybuilding program also demands the right nutrition. For your bodybuilding program to be effective, you have to eat the right food at the right time, and in the right amount. Drinking plenty of water is invaluable. Eating a balanced diet, that is to say taking foods rich in proteins, vitamins, carbohydrates and fats is very important in bodybuilding. It is of course important to remember that you only need to eat what is enough. You do not need to eat like there is no tomorrow just in the name of bodybuilding!

Therefore, the ball is now in your court. Simply do the right thing at the right time and remember to play it safe. Like a soldier heading for the frontline, all you need are the right bodybuilding techniques!

Eat the right food for your bodybuilding program

2008-08-31T10:15:00.000-07:00

One of the world’s renowned therapists is quoted as having said; ‘Man is only what he eats. Just like the quality of the omelet depends on the quality of the egg, the quality of your body is no better than the food you eat. If you want to be a lion, look no further – simply eat a lion.”
Funny statements! Aren’t they? But did you know that despite the language used, the whole analysis is correct? The truth of the matter is that all aspects of our health and livelihood depend on what we eat. This is even true when it comes to bodybuilding. We can now hear of bodybuilding nutrition. Yes, be it true as it sounds – what does the bodybuilding nutrition look like and why should one observe it?

What it is and what it is not

Some things are not as obvious as they look. If they were, you would need to eat stones to be strong! But make no mistake; this is not a comic argument. The gist of the matter is that the right bodybuilding nutrition is not just as obvious – the more reason you need to read more of this.

For one to be successful with their bodybuilding program, it is very important that they observe the right nutrition. So let us look at what could be the right nutrition for this purpose;
The most basic of all this is to observe a balanced diet. This means one should eat foods rich in proteins, vitamins, carbohydrates and fats. Particularly, there is need to reduce on the amount of fatty foods consumed, increase consumption of whole grains, fruits and greens. Drinking plenty of water is also very important.

In addition to the above foods, it is important to note that observance of the right bodybuilding nutrition demands taking meals at the right time and in the right amounts. It is generally accepted that one should not eat less than two meals a day and no more than four meals a day.

Eating four meals a day is the optimal advice in relation to bodybuilding – not withstanding the fact that this is not absolutely strict. However, the bottom line in all this is that one should eat the right amount of food at the right time in relation to individual tastes and abilities.

Having seen the right nutrition to support your bodybuilding, it is important to understand why you need to observe that kind of nutrition…

Why a bodybuilding nutrition?

‘Some things are better left unexplained. They are just obvious. Why for crying out loud do you need to explain to me the reason I must eat?’ asked a young woman whose husband was urging her to eat. We find ourselves in the same scenario here but as pointed out earlier, nothing should be taken for granted, especially with bodybuilding where you do not need to make any mistake.

The truth is that you need to observe the right bodybuilding nutrition because your health and other body processes largely depend on the food you eat. As agreed earlier, you can never be better than what you eat.

The other reason you need to observe bodybuilding nutrition is to avoid surprises. Taking the right food puts you in charge of your health. The old adage that ‘an apple a day keeps the doctor away’ is as true as it could ever be in this particular aspect. Keeping track of the food you eat means that if you want to increase or cut on weight, you can do it with relative easy. You do not need to rely on prayer alone! Eat the right food to create the right body!

Therefore, there is more cause for alarm. All one needs is to eat the right food at the right time in the right amounts and bodybuilding will be as easy as counting one to three.

The easiest way to approach bodybuilding

2008-08-31T10:14:00.000-07:00

“I wish I was strong enough to do bodybuilding exercises. But look at me, am just very thin that I can not even dare try to do those exercises. I don’t even want to think about it. How unlucky I am!”

Unlucky indeed! Unlucky, not because of being weak but because of being less informed. Due to ignorance or just for some unknown personal reasons, many people maintain the queer belief that bodybuilding exercises demand a lot of strength and therefore a reserve for very strong people. But do you know what? If the truth is anything to go by, bodybuilding exercises are not a reserve for strong people. In fact, these exercises are for people of all sizes and weight.

To start with, let us look at the kind of exercises we are talking about. Remember we have said they are not so complicated. So what are they?

Body building exercises made easy

These exercises should come with great fun and excitement. Bodybuilding should an exciting experience for everyone to enjoy. And who doesn’t want to do something they are happy to? No one, it is only natural that we all need the best for ourselves.

Yes, we said they should be easy exercises but the question remains, what are they? The answer is as simple as counting from one to three. Easy, do the simple things rightly! As a starting point, one should do the less straining exercises on a regular basis. Such exercises may include but not restricted to; stretching, jogging, jumping, squatting and press-ups. And the good news is that you do not have to be acrobatic to do this and that’s what makes it real fun!

For bodybuilding exercises to be easy, they should be done in a comfortable place – one that does not demand a lot of strain. For example, if you are stretching while lying down, you may need a mat or couch and not just doing it on bare ground. If you jog near a road or lane, use a road with less traffic flow or at least jog at times when the rate of traffic flow is low. This is also important in making your exercising a comfortable experience – especially with the privacy it guarantees. So, as we can all see, none of these basics requires special strength, power or physical ability.

It is also important to note that one should do exercises he or she is comfortable doing. In other words, one should begin from the exercises that are easy for them and then move on to the next level in the sequence of what is easy for them in the conditions they operate. And if it needs more emphasis, one does not need to do exercises similar to what others do. Just do what you are comfortable doing, keeping in mind that the fun and excitement of it all must be preserved.

In some cases, one may need a personal trainer to make the performance of these exercises easier. The trainer does not need to be a professional but such a person must have adequate knowledge in the line of bodybuilding. Such may be persons who have undergone the procedure before or just persons who understand the basics of bodybuilding.

The option of a personal trainer should be optional in this case because as pointed out earlier, they should be easy exercises, tailored to individual ability.

It may also need pointing out that bodybuilding exercises are not enough without including the right nutrition. For these exercises to be effective, one has to eat the right food at the right time. Drinking plenty of water can be of great help. Balancing your diet, that is to say taking foods rich in proteins, vitamins, carbohydrates and fats is very important in bodybuilding.

So, have you taken the decision to work on your bodybuilding? If you have, then you have the right information and as we have agreed the exercises should be tailored to your individual ability. So what are you waiting for? Move on, go…

Bodybuilding Guide

2008-08-31T09:53:00.000-07:00

"I wanna build my muscles, have big muscles and become a hunk better than those basket ball stars,” shouted one young lad pointing to a well built sportsman on a TV screen. Yes, it is a well known and rightly conceived desire of most young people to have bigger muscles that is to say, to ‘build their bodies’ as it is often called. Whereas they do have the drive and passion to ‘build their bodies’, they at times do not know what they need to do to succeed with their desires. They are often frustrated and at times feel they are not doing enough to grow their muscles. It should be noted that body building is not only restricted to young men. Men of all sizes desire to build their muscles, and this is very right! Physical fitness is key to a healthy living.

Women also rightly ‘build their bodies’, especially when it comes to the desire for rounded bodies. And please, this is very right and commendable. One should mind the way he or she looks, irrespective of gender and size. We all deserve the best!

The young man who wanted to be as muscular as the basketball stars later revealed that he did not know how to fulfill his dream. You may be in this category or you possibly know one who is in this category. If this is the case, take heart. You couldn’t have come across a better therapy. Today you have found a guide that will help you ‘build your body’ within a short time, with less stress, and without spending too much. So here we go…

The best muscles in the shortest period

If you have cared to read up to this stage, then you desire the best. And your search for the best is not misplaced; you are going to have that well built body your have always dreamed about and in so short a period. So what will you do to achieve this?

a) Eat the right food at the right time; this is a simple rule. Nobody is advising you to eat the most expensive foods but the right food. But what is that we are calling, ‘right food’? What we are talking about here is a balanced diet. If you are to be successful in body building, you will need to eat foods of all classes. It is advisable to eat enough fruits, greens, milk, eggs, legumes and cereals (whole grains), fish, starch foods like potatoes, cassava, yams and the like. You will also need to sun bathe and drink plenty of water. This will keep you healthy and indeed help in building your body. Whereas proteins are emphasized as body building foods, they need to be accompanied with all the other foods as well.

b) Regular exercising is also of great value. You can not have a well-built body unless you exercise regularly. In some cases you may need to go to the gym, but if this is a bit costly, there are lots of exercises you can do even at home. You can jog, run, jump, stretch, play foot ball and do press-ups, and several other engaging tasks at home.

c) Maintaining a positive mental attitude and reducing stress. In most cases, we do not succeed with our body building programs because although we do all other things perfectly, we are always stressed. Stress can rightly be described as a strength suppressant. It is a deadly weapon that will render all your efforts to ‘build the body’ futile. This means if you are to succeed with body building, then reduce stress levels. Do not take a lot of time thinking about your failures and problems, even if they are about other aspects of life. Give yourself enough time to relax and always think positive. And when you are trying to do body building, do not underestimate yourself. Issues like height, age, weight, physical ability, gender and many more should not disturb you and to assure you, they have no effect on your body building campaign. Any one can have well-built muscles and we all deserve them, irrespective of our other differences.

With this, you will get what you want in an unbelievably short period. So, on your marks, set and go…

Bodybuilding and Nutrition

2008-08-31T09:50:00.000-07:00

Ever heard of this story; ‘Rich man goes to the restaurant, orders for all kinds of food available because he knows he has enough money to pay for it. He is given the food, eats beyond capacity and loses his senses. Thieves take all his money; he is driven to the hospital and dies after an hour.’ A funny story! Isn’t it? But does the rich man die a happy man or he dies disappointed with the good food he consumed?

There are very many people who behave like this man, the only difference being that they have not died yet. You may in fact put yourself in this man’s condition if you do not take care.

Someone would ask why we should have started with such a scary story if we are talking about bodybuilding nutrition. The answer is simple; we do not want to fall into the trap of eating too much in the name of bodybuilding. All we need is eating the right food and not too much food.
So what is the right food for bodybuilding?

The Right Bodybuilding food

You expect to hear someone mention proteins. Don’t you? If that is what you expect, you are not wrong but proteins are not all. There is more to bodybuilding foods than proteins!

So let us begin the discovery;

You need proteins. Yes, the traditionally renowned bodybuilding foods! This means you should eat such foods as fish, meat peas, beans, ground nuts and other legumes. But this is not all. Proteins alone will not support your body and as such will not serve their purpose as body building foods. So what else?

In addition to proteins or the bodybuilding foods, a bodybuilding nutrition pack has other food nutrients. You should also take a sizeable amount of energy giving foods like starch and whole grains. Vitamins are another important ingredient. This means you should eat fruits, greens, and of course sun bathe. You also need fats and sugars (smaller amounts of these) and iron. Typically, for bodybuilding to be a success, you need to eat all kinds of food. We also need to mention water and other drinks, especially fresh fruit juice. This is a very important part of the bodybuilding nutrition.

However, the bodybuilding nutrition is a bigger concept than just what we eat. Therefore, it is important that we look at the other side of the coin…

More than just eating…

The bodybuilding nutrition is much more than just taking food and water. It comes with aspects like the amount of food you eat, the time you take your food, and the condition under which you take it.

Our rich man who died after a ‘successful’ eating spree surely ate all kinds of food; all that was available in the restaurant. However, he did not eat the right amount. In simple terms he over-ate. Now, over eating is bad, so is under eating (starving oneself). One must eat a reasonable amount of food. You do not have to eat as if there is not tomorrow simply because you want to promote your bodybuilding ambitions. Eat what is just enough!

Important still, for body building to be successful, you need to take the right food at the right time. Most people recommend taking four meals a day. This is correct but not absolutely strict! Having a three to four hours interval between meals is a good idea but also if you feel hungry, please do not wait for the hour mark, and do not just add food on a full stomach because ‘it is time to eat’. Eat when you really have too. Remember it is not an eating competition!

The condition under which the food is taken is also important. You should eat your food in a clean environment and the food should be well-prepared. This is important because it affects your appetite, and for food to yield value, it should be eaten with a positive peace of mind but not as a bodybuilding drug!

Therefore, we have seen the best way to get well-built bodies by what we eat. And remember, it is not an eating competition, neither is it a bodybuilding drug. So play it cool!

Meditation

2008-08-31T09:49:00.000-07:00

Have you ever wondered why some people seem to be happy when they do net even have what you would call the best of everything? They are not so rich, they are not very healthy, they are not necessarily beautiful but they always look happy.

Such people have a secret to life that many have not discovered. It is the one thing you need and you will live your life like there has never been a problem. Even when you are facing extreme lack, possibly with no money, or friends and relatives have disappointed you or you have lost a dear one, there is one thing that would change your life for the better. And that is meditation.

The power of meditation

‘Mama, who is the mother of stress?’ A child asked her mother when she complained she was stressed. What would be your answer if you were given such a question? You possibly would say stress has no mother or simply rubbish the question as childish nonsense.

But do you know that there is nothing that has entered many people’s lives as stress? One would rightly call it the world’s most popular epidemic. Yes, stress is an epidemic. It will eat you slowly until you remain bony or even up to death.

The best answer to the child’s question is that the mother of stress is the mind. Stress may be as a result of the things we encounter in life but what stresses you may not cause as much stress to another person. The way we think and our problem solving skills make the entire difference. That is the way we meditate about problems and challenges. Meditation has an impact on both our physical and psychological health. A stressed mind can not be housed in a healthy body! Thinking positive or keeping the right peace of mind and being optimistic about the unknown is the only way to a healthy living. All our systems are affected by our brains, and such is the power of meditation on our lives. So how do you meditate?

The right way to meditate

Life is not lived twice, at least on this seven-continent planet! This means any moment you spend stressed will never be lived happily. If you decided to condemn or even punish yourself for all your failures today, you would never get back this day for you to live it happily.
So, how does one meditate in a positive way in this world where everything seems to be turning the other way round? Problems, failures, temptations, challenges and calamity are the order of the day. So how can one afford to live happily?

Two family men lost their jobs because of late coming. They all did not have money to provide for their families for the next day and had arrived late for work because they had to walk a fifty-mile distance to work as they had no money for transport. They only hoped to work that day and use the day’s allowance to buy food. Now here they were, sacked and left with the fifty-mile distance back home on hungry stomachs. One chose to commit suicide and rid himself of the world’s troubles while the other decided to look for someone to explain his problems to and request for an odd job, just for a living. In this case, who arrived at the better solution? It is therefore not the intensity of the problem that matters but the way we think about it. When meditating about problems, it is important to know that however strong they may be, they have an end and indeed a solution.

The other thing is to know that you are not alone. A positive-minded person will always remember that whatever the situation they are in; there are people who are suffering more than that. A young child who loses all her parents on a single day is better off than one who loses both her parents and her life. So, if you abruptly lost your job, it would be a good idea to remember that you have not lost your academic papers, or even your life. If you failed to raise money to buy the best food you want, it is important that instead of feeling bad about your failure to afford the best, think about the hundreds of beggars and street children who sleep on hungry stomachs almost daily. So try to be content with the little or poor you have. This will keep you in good shape.

Therefore, our minds are so important to our health. If you always think positively, you will always be happy and please life is too short to waste on meditating about failures. Think positive!

How to Avoid Bodybuilding Injuries?

2008-08-31T09:48:00.001-07:00

Assuming you went to a foreign country and saw a big color poster standing in the city with the following scribbled on it; ‘Play it safe. There is more to Life. Tomorrow will be sweeter than today. You are not the only one in the world. Just take care!’ What would you think?
You possibly would suggest it was planted there by a charity organization or a government department which is concerned about the recklessness of the people in this city. If you are from a society where people are always conscious about their actions, you would possibly question the relevance of this poster that is to say, whether it is really worth the investment.

But have you ever bothered to think how your bodybuilding or fitness training could lead you into big trouble? Do you know that you can get hurt even when on good cause?
So, what should be done? Should we just abandon all bodybuilding and or, fitness trainings due to fear of injury? The only correct answer to this question is; ‘no, but be conscious of what may happen,’ in simple terms play it cool.

Playing it safe

The phrase ‘playing it safe’ may be typical of a certain group of people in your society. However, it applies to almost everyone. Bodybuilding exercises are sometimes vigorous, and indeed physically demanding. However, they do not have to be such a hefty burden that will lead you into injury. Bodybuilding should be an enjoyable experience!

This means you should enjoy every moment and action of your bodybuilding exercises. But how can this possible with vigorous activity? Simple; start with the exercises you can perform with ease, that is to say with less strain. If you begin with stretching or jogging for a period of about thirty minutes a day, after a week or two, you may be able to increase your exercise time to an hour. Likewise, if you begin with simple exercises, you can then proceed to more physically demanding exercises after some time. This ensures that you keep track of your physical progress and also adapt easily to your exercises as if they are short steps in a staircase. Remember that you are not on a bodybuilding competition. You have a lot of time to develop your body; muscles, bones and joints. So, do not hurry physical activity.

The other important issue is being mindful of the physical location where you are doing the exercises. People living in hilly, stony and or, mountainous areas should take special note. You can reduce the risk of injury by looking for a safer place to exercise. If you live in an urban setting; jogging, riding and or running along the road may be a real risk, especially as one may be knocked by speeding motors. The advice here is to do your exercises at a time when the roads are not busy. It is of course a wise idea to look for a place with limited activity. This guarantees both your safety and your privacy.

You can also reduce the risk of injury by wearing the right exercising clothes, often called sports wear. Now when we talk about sports wear people often think about the very expensive shoes, shorts and jerseys of sportsmen and women. This is not necessarily what is meant. You should get something affordable; one that fits within your personal means. If you are doing jogging exercises, it may be a good idea to look for canvass shoes and strong cotton socks. Depending on where you do exercises from, wearing a pair of shorts is a good idea, even if you are a woman. Light tops are also advised, especially to allow aeration around the body and avoid excess heat during the physical exercises.

Therefore, bodybuilding should be handled with care. It should be taken not as a punishment, nor as a strict therapy but it should be fun. It should be enjoyable and should not cause any stress but also, should be done with care in consideration of the prevailing environmental factors.

Anxiety and Anxiety Disorders

2008-08-31T09:48:00.000-07:00

Your stress anxiety is killing you. Get rid of it. Dig into the hows and whys of Anxiety Disorders

What is Anxiety?

Stress or Anxiety is a confusing and a disquieting state of mind. It attacks you without being noticed. It hurts you without producing any nasty sounds.

In simple terms, Anxiety can be defined as a stifling state of mind that emanates from fear, apprehension, doubts, pressure, worry etc. Anxiety is not a disease in itself. It’s an exasperating condition that leads to several diseases.

What are Anxiety Disorders?

Human minds are endowed with a variety of feelings like joy, sorrow, anger, fear, excitement, boredom etc. Anxiety is one of such feelings. It is normal to feel the anxiety when there is some apprehension, fear, pressure, or uncertainty about something. But, this feeling of anxiety fades away with the situation that sparked it off.

However, when this feeling of stress anxiety does not dwindle even when the situation that triggered the anxiety ceases to exist – the normal anxiety turns into prolonged anxiety. This prolonged anxiety gives birth to maladies like Depression, Muscle Tension, High Blood Pressure, Indigestion, Insomnia, Headache, Migraine, Menstrual Disorders, Nausea, Fear, Panic, Anger, Weight Loss, Heart Attack, Nervous Breakdown, Heart Diseases, and even death. All such maladies that stem from anxiety are termed as Anxiety Disorders.

How do Anxiety Disorders crop-up?

Something Somewhere is Wrong. This is the kind of feeling that irks your mind when you suffer from anxiety. When such an irksome feeling lingers on, the mind and body get screwed-up. This leads to various noxious mental and physical disorders called Anxiety Disorders.

There can be hordes of reasons that lead to stress, anxiety disorders. Anxiety disorders emanate from various factors like warped emotions, tension, stress, physical debility, loss of a near and dear one, disease, fear, apprehension, worry, ill-health, frustration, and dissatisfaction.

Symptoms

Persistent worry, depression, stress, lack of concentration, lack of confidence, fidgety thoughts, nervousness, jittery mind, insecurity, fear, frequent bouts of anger, sleeplessness, irregular heartbeats, palpitation, sweating, muscle tension, dizziness, indigestion, high blood pressure etc.

Curing Anxiety Disorders

The timeless adage “Prevention is better than cure” gives the best cure for anxiety disorders. However, in this fast paced life where the soft emotions get trampled by the concrete ways of the world, it’s difficult to prevent anxiety.

So, how can we ward off the anxiety disorders?

Given below are some useful ways that enable one to fight anxiety disorders:
• Medication
• Mental Conditioning
• Learning to stay calm and compose
• Learning Relaxation Techniques
• Psychotherapy
• Confiding in friends
• Practicing Yoga and Pranayama
• Meditating
• Developing new interests and hobbies
• Listening to your favorite music
• Talking to yourself
• Going out to relax in a garden, watch a movie, or meet a friend
• Controlling your mind
• Gathering your thoughts
• Taking a stroll down memory lane
• Playing with the kids

The end to back pains

2008-08-31T09:47:00.000-07:00

"Oh my God, this world could not be so unfriendly! I have had back pains for the last four years. I have tried all kinds of strategies but nothing seems to come positive. What shall I do my God?” moaned a youthful lady who was evidently frustrated in her endeavors to relieve herself of back pains.
Yes, back pains have become one of the greatest challenges of our day. It does not matter what age you are, your size, gender or even physical ability – back pains have become almost universal. The bad news of it all is that they are very painful and unbearable. But isn’t there a remedy? Certainly there must be. For a problem is only one if it has a solution! And by the way, the good news is that currently, there is back pain treatment. With back pain treatment, back pain is one of the easiest ailments that one can get rid of in just a couple of days. So that must be good news, but how does one get rid of them so easily?

The perfect treatment…

Without being so religious, the first step is to have faith. Believe that the pains will be no more with your sincere effort. No part of the human body is as powerful as the mind. For it controls all other aspects of the body, heart and soul. So the golden rule here is just simple – believe in your own heart that your pains will be relieved. No matter how ‘rusty’ your bones or limps have become! But that’s not all…

Once your mindset is dealt with, then the next step is to make a physical effort. This is best done through exercising. Do plenty of exercises. It must be pointed out that such exercises do not have to be straining and demanding. Just relax, do exercises that you feel comfortable with and always remember to play it safe! Remember it is not a punishment – we just treating backache. Doing such exercises does not demand that one should be athletic, acrobatic or even ‘physically well built’. What all this means is that you should never find excuses not to do the exercises. Let us make it simpler. To start with, you can do stretching exercises, then move on to jogging, jumping, then to exercises like yoga and others. In fact, every physical thing you do is an exercise should be designed in a way that you are stretching your muscles. When standing, try to stand straight, lean forward and touch your toes then back to straight standing position. When seated on a mat, try to straighten your legs on the ground and then slowly move your head to the knees, then up and try to stretch your fingers to the toes. Even when lying on a couch, try to stretch yourself as much as you can. Isn’t that simple treatment for a big problem?

So what does all this mean? It simply means, exercises are the first component of our back pain treatment. The good news is that you can do exercises at any time, any where and in any position. So, the prescriptions for our back pain treatment do not have time restrictions.It may also need pointing out that these are not strict therapeutic instructions but merely suggestions that have worked for many and can work for anyone. And by the way, exercising has been recommended as the best and most effective treatment for back pains and tell you what – exercises do not cost a thing! So you do not need a lot of money or even any money to afford back pain treatment. The other important thing is that exercises are great fun and exciting and, physical fitness is part and parcel of any healthy living.

So now is the time to take a step and stop moaning over the pains. Just start the treatment now!

Stretching Exercises

2008-08-31T09:46:00.000-07:00

In the past I thought having an interest in simple things is a sign of mediocrity. They had told me that good things do not come easily. So all I believed was I had to go for harder and complicated things if I am to get the best.
But do you know what? I got the surprise of a lifetime. Simple stretching exercises have worked for me. I can not imagine there is a better way I can stay fit than just stretching. I should possibly tell you before I forget that I was a victim of lower back pains, I had joint and ankle strains and by the way, I found difficulty waking up if I slept. Simply stated, I had become a weakling.
But miraculously, simple stretching exercises worked for me and I am possibly as fit as any man could be. So how did I do it?

How stretching exercises work

When I told a colleague that I will share my story with you, she reminded me to tell you how you can do your stretching exercises with ease. And trust her advice, for she is the one who taught me. But do you know what this also means? It means these exercises can work for both men and women because what worked for her has worked for me. So what is wrong with you to think you can not be relieved by stretching exercises? I know you are most probably either male or female, and indeed if I guessed right, then look no further – stretching exercises will work for you.But back to how we do it; the fun of stretching exercises is that you can do them as if you are joking. Even when in your bed, you can try to make your height fill the entire bed. I mean simply force your head to touch one end and the toes to touch the other. Do not tell me you are too short because it will even work for you best. Remember it is not a competition, so you have no reason to fear failing to score highly. Just stretch as far as you can go. Now that is fun and I tell you, you will even laugh yourself silly when doing it. This means you are not straining.

The other way to stretch is to lie down on the floor, try to make sure your body does not make any curve. This means you should form an ankle of one hundred eighty degrees on the ground. However, this may not be good for pregnant mothers, especially those in their later months of pregnancy but to others, this should be real fun. Stretching on the ground should provide a thrilling experience and remember as we agreed earlier; this is neither a competition nor a punishment. So just try as hard to pass the test but make sure you continue only if you are not being hurt.

So how does it work? Here we go… stretching straightens the joints. This means after stretching one is able to freely move their limbs with ease. By the way, did I tell you that these days when I decide to move any part of my body people ask me if I do have bones? They do. In simple terms, I am now able to twist my body just like a snake! Isn’t that all you would need?

If you would, then why not just stretch? Simple stretching exercises have made me a fitness wizard and yet it takes a little effort to do that. So what are you waiting for?

The fun of it all

I must not forget to tell you this… stretching exercise are less demanding physically, compared to other types of exercises. Everyone can do them, irrespective of age, gender and physical ability.They are less expensive to perform as they do not require special dress and can be done at home with ease. They are also less risky when it comes to possible injuries during exercise and again they are a real fun. They are virtually rib breakers – you can not avoid laughing off the real idea that you are failing to stretch to perfection.

So what else do you want? I swear if I was you, I would have started stretching right away. Good luck please…

Avoid Bodybuilding Injuries

2008-08-31T09:45:00.000-07:00

Seated in a coffee shop, a young man was overheard as saying, “A well built body is all I need. I am ready to do anything as long as it will make my muscles strong and good looking. I don’t mind how much it costs. All I need is to be a muscle giant.”

True to his word, bodybuilding is worth all the effort. In fact this does not have restrictions on gender or age or even physical ability. Men and women of all ages and physical ability ought to understand the value of bodybuilding. But the big question is; does it really deserve taking all the risks? Looked at from a more practical angle, do you need to lose your body or life just in the name of bodybuilding? The only right answer here is ‘NO’. Of what value is it to lose your body just because you want to build it? This is where we come to the idea of playing it safe and therefore avoiding bodybuilding injuries.

Playing it safe

For some unknown reasons, many people have the funny belief that nothing less straining can help in bodybuilding. But if the truth be told, body building does not have to be straining. In fact, it should come with great fun and excitement. Bodybuilding should be played cool, not only for the sake of avoid bodybuilding injuries but to make it an exciting experience. Life is too short to complicate with painful pills!

So what should be done? The answer is simple – just do the simple things right. To begin with, you can do the less straining exercises on a regular basis. Such exercises include; stretching, jogging, jumping, squatting and press-ups. You do not have to be acrobatic to do this and that’s where the fun of it all comes in full picture. Just do the right thing at the right time. However, it must also be pointed out that, to avoid bodybuilding injuries, one should consider the environment within which the exercises are done.

Well, you may not need to go to the gym but you need a conducive place for exercising. For example, if you are stretching while lying down, you may need a mat or couch and not just doing it on bare ground. When jogging across a road or lane, chose the road with less traffic or at least jog at times when traffic is low. This is also important in making your exercising a comfortable experience – without having to fear being looked at.

Avoiding bodybuilding injuries also demands that one should do exercises they are comfortable practicing. This means one should begin from the easiest exercises and then move on to the next in the sequence of what is easy for a particular individual. You do not have to do the exercises others do. Just do what you are comfortable doing, keeping in mind that the fun and excitement of it all must be preserved.

More than just exercises

It is important to note that exercising is not the only procedure to bodybuilding. There are many other things that are prescribed for people who want to start a bodybuilding program, and one such a thing is the diet. The food we eat explains much about our bodies. Currently, you can hear people talking about a bodybuilding diet and that is very important. Avoid bodybuilding injuries also means that one should eat and drink foods that will not cause any physical harm. Can you imagine eating something that will cause you a running stomach just for the sake of bodybuilding? Now, that would not be wise. Even when choosing a bodybuilding diet, it should fit within your tastes and please, it must not be a bitter meal! Remember the golden rule? Play it safe – it is not a punishment neither is it a competition.

So now, bodybuilding should not be a risky venture anymore – keep it fun and exciting!

The Most Common Types of Yoga

2008-08-31T09:39:00.000-07:00

The Most Common Types of Yoga

As there are so many different types of yoga available today, it can present a major problem for beginners. It is of best advice to choose a form of yoga that is appropriate for each individual's level of fitness, physical and spiritual goals and health condition.

Some of the most common types of yoga are listed here and briefly explained in order to assist you in choosing the best type of yoga that you can start off with.

1. Iyengar Yoga

These types of yoga are solely focused on the alignment and precise movements. Yoga props such as blocks and straps are usually used as part of this type of yoga for those beginners who are not as flexible as the experts as to compensate for injuries.

These Yoga props help assist all sorts of people to be able to do the poses comfortably.

Because of its attention to details and the flexible modification of poses, these types of yoga is often a good form of exercise for people with back pain or neck pain, as they are likely to benefit from the random alteration to the poses.

Practicing these types of yoga will give you a good knowledge on the classics in yoga poses so that whatever other style you practice, you will have the basic fundamentals on how to do each position.

In Iyengar yoga the teacher focuses more on alignment and inner awareness. This awareness starts with the body and expands to other parts of the self as one continues with the regularity of practice.

2. Ashtanga Yoga

These types of yoga are commonly called 'power yoga' because it is focused on a powerful flowing movement.

Such movements include pushups and lunges, which deals with strength and stamina. These types of yoga are best for people who have successfully overcome back injuries and are looking for more challenging practice.

People who are already athletic such as runners, gymnasts and cyclists who want to add more balance and concentration to their routines are also utilizing these types of yoga.

3. Bikram Yoga

These types of yoga are also known as the 'hot yoga' for this is done in a very warm room. These types of yoga are excellent tools for increasing flexibility because the heat helps tissue to stretch.

But keep in mind that these types of yoga are not applicable to those that have developed cardio vascular diseases due to the strain placed on the body when vigorously exercising in the heat.

4. Viniyoga

These types of yoga links breathe and movement in flowing exercises that are adapted to each individual. These are often a good form of yoga for those with back problems or neck injuries because it can be easily adapted by anyone.

5. Raja Yoga

These types of yoga aims for liberation through meditation. These types of yoga are only for those people who are capable of intense concentration.

6. Bhakti yoga

Or commonly known as devotional yoga. These types of yoga focus on self surrender in the face of the divine.

7. Mantra yoga

Much more know as the "yoga of potent sound'. These types of yoga aims at liberation through the verbal or mental repetition of empowered sounds, such as "om", "hum", or "ram".

There are so many yoga institutions to choose from. It is also a good idea that before going into a class, discuss with the teacher first regarding hi or her philosophy and beliefs in order to find the most appropriate and personally appealing form of yoga for you.

Types of Yoga Mudra

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Hakini Mudra
Hakini MudraThis is a very interesting and significant Mudra that can be practised anywhere, at any time. Unwittingly, this Mudra is quite popular, since it is good for the brain.

# People should sit down in contemplation with both hands in front and the fingers touching at the tips as though in deep thought.

# The fingertips of both hands should be placed together.

# The eyes should be directed upward with the tip of the tongue placed on the gums while inhaling.

# Make the tongue fall again while exhaling and then take a deep breath. This helps memory.

Bronchial & Asthma Mudra
Bronchial MudraThese Mudras are very good for respiratory problems and can be done with both hands. The Bronchial and the Asthma Madras can be done for a few minutes one after the other until the breathing calms down. For prolonged treatment these two Mudras can be done five times every day for five minutes.

# Asthma Mudra Place the little finger at the base of the thumb, the ring finger on the upper thumb joint and the middle finger or the top soft portion of the thumb. The index finger should be extended. This can be done for a few minutes everyday.

# It can be done along with the Asthma Mudra, which is also done with both hands. Press together the fingernails of the middle fingers while keeping the other fingers extended. This is effective for asthma attacks.

Pran Mudra
Pran Mudra The Pran Mudra activates the root chakra and increases vitality. This can be done up to half an hour a day or three times a day for fifteen minutes.
# Get the tips of the thumb, ring finger and little finger together while the index finger and the middle finger remain extended.

# This Mudra can be done with both hands.

Linga Mudra
Linga MudraThis Mudra boosts the body`s immune system and loosens the mucous that has been collected in the lungs and it is believed to make the body more resistant to colds and chest infections. Those who habitually suffer from bad colds and incurable chest infections are advised to practise the Linga Mudra. This Mudra is helpful in weight reduction also. However, because of the heat it generates, the Mudra can be taxing and can result in a feeling of lethargy. Weight-watchers who practise it must ensure that they consume `cooling` foods like fruits or drink as much water as they can - at least eight glasses a day.

# Place both palms together and clasp your fingers.

# One thumb remains upright and encircled by the thumb and index finger of the other hand. Keep both hands in front of the chest.

# This Mudra can be practising three times a day for fifteen minutes.

Apan Mudra
Apan MudraThis is called the energy Mudra. This Mudra helps remove the toxins from the body. This Mudra also has a balancing effect on the mind and helps develop inner balance and confidence.

# Place the thumb, middle finger and ring finger are together but the index ginger and little finger are extended.

# This can be done for forty-five minutes or three times a day for fifteen minutes.

Shankh Mudra
Shankh MudraThis Mudra is common Hindu temples. This Mudra is very good for problems of the throat. Mudras are practised all over the world these days and have been incorporated in various schools of self-development and growth. The conch shell is blown during all rituals. In this Mudra, the positioning and clasping of the fingers simulate a conch shell.

# Encircle the thumb with the four fingers of the right hand.

# Touch the right thumb to the extended middle finger to the extended middle ringer of the left hand.

# Now, together, the two hands resemble a conch shell.

# Hold the hands in front of your sternum and chant Om with it. This can be done three times every day for fifteen minutes.

Surabhi Mudra
Surabhi MudraThis Mudra seems a bit complicated and almost looks like a puppet player`s fingers in action. This Mudra can be done three times a day for fifteen minutes. It is supposed to be an effective tool against rheumatism.
# The little finger of the left hand should touch the ring finger of the right hand and the little finger of the right hand should touch the ring finger of the left hand.

# The middle fingers of both hands should touch the index fingers of the other keeping the thumbs extended.

Vayu MudraVayu Mudra
Vayu means wind and this Mudra is specifically aimed at eliminating flatulence. It is believed to be working immediately. But after the problem is overcome, the Mudra should be discontinued. If the condition is chronic, the Mudra should be done thrice daily for fifteen minutes.
# Bend the index finger of each hand till its tip touches the ball of the thumb.

# Then press the thumb lightly onto the index finger. The other three fingers should be extended and relaxed.

Shunya Mudra
Shunya MudraThis Mudra is especially good for ear and hearing problems and can be done three times daily for fifteen minutes.
# The middle finger should be bent until it touches the ball of the thumb.

# Then with the thumb lightly press down on the middle finger. The other fingers remain relaxed and extended.

# This should be done with both hands.

Prithvi Mudra
Prithvi MudraThis Mudra activates the root chakra, which houses our vital energy or elemental force. A good vital energy optimizes the physical potential in a person who is then in a position to actualize both his physical and metaphysical goals. It is essential for a life of fulfillment to ward off energy deficits and the Prithvi Mudra is an ideal tool.

# The tip of the thumb should be placed on top of the ring finger with a little pressure.

# The other three fingers should be relaxed and extended.

# This can be done with both hands three times for about fifteen minutes a day.

Varuna Mudra
Varuna MudraThis Mudra is very good to get rid of the excess mucous that collects in the stomach or lungs. A mucous overload is normally associated with over-stimulated nerves and by people who are too conscious of their responsibility. In their perception, they believe that they are saddled with every responsibility and it works on their bodies in the form of mucous accumulation.

# Bend the little finger of your right hand until the tip touches the ball of the right thumb.

# Then place the thumb of the right hand on it.

# With the left thumb press the little finger and thumb lightly while the left hand gently encircles the right hand from below, covering the back of the right palm.

Bhudi Mudra
# The Bhudi Mudra helps maintain the fluid balance in the body.

# The tip of the thumb should be placed on the little finger while the other fingers remain relaxed and extended.

# Do this with each hand. This can be done three times a day for fifteen minutes.

Apan Vayu Mudra
Apan Vayu MudraThis is called the Lifesaver and is the first aid for heart attacks. Every conceivable problem has a Mudra, which enables a cure. A person who has developed heart trouble can check it by reducing the vayu tatva and apan vayu of his body. He can do this with the Vayu and Apan Mudras. This Mudra is supposed to have immediate effect in an emergency. It can also be used over a period of time to strengthen the heart. However, the Mudras are NOT a substitute for medication.

# Bring the index finger is brought down on the mound of the thumb, and the tips of the third and fourth finger join the thumb.

# The little finger should be relaxed and extended. This can be done with each hand.

# This Mudra can be done three times a day for fifteen minutes or until the effect is felt.

Back Mudra
Back MudraThis is an excellent Mudra for backache. There are many reasons for backache. Stress is one of the prime causes. This Mudra is done with both hands.

# The thumb, middle finger and little finger of the right hand should touch and the index finger and ring finger are relaxed and extended.

# In the left place the thumb joint on the nail of the index finger.

# This can be done four times a day for four minutes.

Kubera Mudra
Kubera MudraThis Mudra is quite remarkable as it is dedicated to the god of wealth. In this you use three fingers, which represent Mars, Jupiter and Saturn. Mars stands for forcefulness, Jupiter for resplendence and Saturn for its fixation on the essential. They are the thumb, middle finger and index finger respectively. This Mudra is not just for money, but can be used even for several specific goals. When these three fingers close and is accompanied by intensity of thought, there is added strength. The Kubera Mudra decongests the frontal sinuses.

# You should press the fingers together when you do this. Here, the tips of the thumb, index finger and middle finger are placed together.

# The other two fingers are bent and rest in the middle of the hand. You can continue with both the hands.

Kundalini Mudra
Good sex is essential for personal well-being and a sexual orgasm with a compatible partner is the closest an earthly act can take us to the inner sanctum of unadulterated joy. The Kundalini Mudra is associated with the sexual force that needs to be awakened. It is about the unification of the masculine and the feminine. Several schools of yoga and even the martial arts have recognized the immense power of the fountain of human sexual energy. It is the receptacle of regeneration and creativity.

# Here, both the hands should form a loose fist.

# Then, extend the left index finger into the right fist from below and place it on the pad of the right thumb.

# The other fingers of the right hand cover the finger from above. It is like a loose and comfortable fleshy glove for the left index finger.

# Hold this Mudra as low as possible in front of the abdomen.

# Do this Mudra three times a day for fifteen minutes.

Different types of Yoga

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In the last article we discussed the Ayurveda relation of Yoga which in the modern world lost its importance and is reduced to a physical form of exercise just like going to the gym or doing aerobics. While you perform Yoga systematically, it not only brings physical fitness but also mental exercise in concentration. It has also been scientifically proved that while doing Yoga the metabolic rate does not become high, which means it gives you an exercise effect without energy loss, in other words, it conserves energy. Ayurveda defines life:

Sareerendrya sathuwathuma samyoge dhari jeevitham
Nithyag ascha anubandascha pariyayer rayu ruchathe.’
Sweat out at Chennai’s gyms
Ragu Kavacham
Where the sun worships Perumal
Dhanush-Shriya Come Together Again
இளையராஜாவின் திடீர் விசிட்
ஜீவனின் தொடரும் சென்ட்டிமென்ட்
சர்வத்தில் சர்க்கஸ்

This means life is the proper or coordinated inter-relation of physical body, sense organ, mind and being. It also has a synonym called anubandhascha – inseparably related biological faculty of body, mind sense and atma.

Here in this contest Yoga, which promotes the unity of all these four biological faculty is to be practised in its traditional form.

Traditional Yoga or Vedic Yoga can be classified as a different school of thought in accordance its way of attaining unification.

1) Raja Yoga – This is attaining Yoga or unification and reach Samadhi or oneness by practising the Ashtangas of Yoga like Yama, Niyama, etc. (which we discussed in the last article). One who achieves the yogic state by this mode is considered to be the Raja or King of Yoga – we can take Swami Vivekananda as an example.
2) Bhakthi Yoga – This reaching the ultimate oneness by sheer devotion and faith. Kuchela can be an example for this.
3) Gnana Yoga - Unification by attaining knowledge in different walks of life. Present time scientist and vedic age maharishis are examples. Sri Adi Sankara, Buddha Bhagwan can be best examples.
4) Karma Yoga: Attaining the oneness by selfless service to humanity and society with out anticipating the result – as Krishna Bhagwan explains in Geetha “Karmarne Vadhikaryasya Ma Phaleshu Kadhajena” - perform your duties without anticipating the result of fame in return. Mahatma Gandhi can be quoted as the best example.
5) Janma Yoga – Some Mahatmas are born with the inherent quality to reach that oneness state: for example, Jesus Christ, Mohammed Nabi, etc.
6) Japa Yoga – Attaining oneness by chanting a mantra, God’s name etc. We can see this is part and parcel of all religions like, Christianity, Islam, Hinduism, Buddhism, etc.
7) Thapa Yoga – Attaining oneness by penance. For this we can see a lot of examples in Vedic scriptures.
8) Avathara Yoga – Incarnated soul, Sri Rama, Sri Krishna, etc., who took avatara to create peace and oneness in the Universe.

So with above discussion the possible attainment of oneness and the philosophical background of Yoga can be perceived. Now we discuss the scientific and deeper understanding of Yoga.

Yoga Sudha

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Yoga Sudha- Yoga Sudha is a monthly magazine published by Vivekananda Kendra Yoga Prakashana, which is now known as Swami Vivekananda Yoga Prakashana (SVYP). It is brought out to spread the awareness about Yoga among the readers and to publicize Swami Vivekananda's message to wake up the sleeping souls by generating an ideal structure to look into their inner-self.

Besides providing a regular update on the activities of VYASA and its affiliated bodies, Yoga Sudha has been conceived to provide an all round awareness of Yoga.

This magazine covers various subjects like:
Yoga and Spirituality.
Yoga and Life sciences.
Yoga and Physical sciences.
Yoga and Humanities.
Yoga and Management Studies.

This publication is the outcome of the hard work and dedication of various researchers and experts. These experts work day and night to bring out the best from their experience. This magazine is serving our society from decades to accomplish the ultimate goal of making the people aware and mindful about Yoga and meditation.

This magazine publishes various articles and write-ups on significance and role of yoga in developing the inner-self of the human being. The main objective to bring out this magazine is to leverage the reach of the print media to the common public, while building a team of writers for disseminating the message of Swami Vivekananda.

This journal is an outcome of the valuable cooperation between all our affiliated bodies of VYASA, such as SVYASA, International Journal of Yoga, SVYP, and VYASA-International. This journal has risen under the guidance of Dr. H.R.Nagendra, Editor of Yoga Sudha. Mr. T. Mohan influences Yoga Sudha as Asst. Editor and Smt. Subhadra Devi cultivates it as the publisher.

This magazine is being published from Bangalore, India under the banner of Vivekananda Kendra Yoga Prakashana from the past 30 years. It has been serving the society to create its desired citizenry - a well aware and spiritually awakened society.

Yoga Sudha includes a column on Narada Bhakti sutras, Yoga for Youth, and meditation, etc to achieve its objective. Now it has adopted the Holistic Systems of Management (HOLSYM) for its functioning.

Holsym, with its eight Karma Yoga Modules, is now the guiding principle of Vivekananda Kendra Yoga Prakashana, now SVYP, to cover different aspects of yoga on psychosomatic disease and yogic management in English, Hindi, and Kannada languages through various publications.

HISTORY OF YOGA

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History of Yoga – What is Yoga?
Today, many people are taking up yoga techniques for physical exercise, and most don’t know the history of yoga. They believe there is nothing wrong with implementing this form of exercise into their daily regiment to promote a more healthy body.

However, the practice of yoga is much more than a system of physical exercise for health. Yoga is an ancient path to spiritual growth, and originates out of India where Induism is practiced. The practice and goal of yoga dates back to the Upanishads, written between 1000-5000 BC.

History of Yoga – Is it spiritual?
The history of yoga is based in the Indus Valley civilization. The techniques are practiced by the Indus to initiate spiritual growth. The yogis encourage union with the finite jiva (transitory self) and with the infinite Brahman (eternal self). Brahman is a term used by the Hindus to mean “God.” So, what are we supposed to unite with? Yogis usually think of God as an impersonal, spiritual substance, coexisting with all of reality. This doctrine is called pantheism which is the view that everything is God. In the Bible, God reveals Himself as the personal Creator of the universe.

Since it is taught by the yogis that everything is God, it then stands to reason, man is God. Christianity, on the other hand, teaches us there is a clear distinction between man and God. Since God is the Creator, we are one of his creations and created “in the image” of God.

Unlike the yogis, the Bible presents man’s primary problem to be sin -- a failure to conform to God’s character and standards. The solution is Jesus Christ’s death on the cross. He calls men to freely receive all the benefits of His salvation through faith in Christ alone.

Yoga views man’s problem primarily in terms of ignorance. Man simply does not understand he is God so the solution is enlightenment, or an experience of union with God. In order to reach that goal, there must be a lot of striving and effort which is not needed in the Christian viewpoint.

History of Yoga - Is yoga safe?
Can the methods used in the yoga techniques for exercising be separated from the philosophy? The answer is a distinctive “no” because yoga is considered to be a practice of psychosomatic exercises. There is no way to separate the two. The yoga scholar will tell you that in order to practice yoga in the fullest, one must experience what is called the “kundalini” effect within meditation. What does this mean? For spiritual lessons to be grasped by the soul within the person, the chakra, or different locations within the body where a circle of metaphysical and/or biophysical energy resides, join together in the process. Kundilini stimulates the chakra center to open and release the energy held within. If not done properly, some believe that a person can injure the brain.

By researching the history of yoga, we learn that it is not safe spiritually. Yoga teaches us to focus on ourselves instead of on the one true God. It encourages us to seek the answers to life's difficult questions within our own conscience instead of in the Bible. It also leaves one open to deception from Satan, who searches for victims that he can turn away from God (1 Peter 5:8).

Dharana

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The last three limbs of Ashtanga Yoga are the three essential stages of meditation. Dharana involves developing and extending our powers of concentration. This consists of various ways of directing and controlling our attention and mind-fixing skills, such as concentrating on the chakras or turning inwards.
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Dhyana

Dhyana is the state of meditation, when the mind attains the ability to sustain its attention without getting distracted. Strictly speaking, unlike the other six limbs of yoga, this is not a technique but rather a state of mind, a delicate state of awareness. This state rightfully precedes the final state of samadhi.
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Samadhi

Samadhi, or total absorption, is the ability to become one with the True Self and merge into the object of concentration. In this state of mind, the perceiver and the object of perception unite through the very act of perception—a true unity of all thought and action. This is the acme of all yogic endeavors—the ultimate 'yoga' or connection between the individual and the universal Soul!

Patanjali's Yoga Sutra categorizes and grades the levels of samadhi in the first chapter or Samadhi Pada:

• Samprajnata Samadhi or distinguished contemplation and
• Asamprajnata Samadhi or non-distinguished contemplation,
• Savitarka Samadhi or deliberated absorption and
• Nirvitarka Samadhi or non-deliberated absorption,
• Savichara Samadhi or reflective meditation and
• Nirvichara Samadhi or non-reflective meditation,
• Sabija Samadhi, where the mind continues to carry seeds of earthly impressions and
• Nirbija Samadhi, where each seed of earthly impressions have been erased.

Pratyahara

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Pratyahara involves rightly managing the senses and going beyond them instead of simply closing and suppressing them. It involves reining in the senses for increased attention rather than distraction. Pratyahara may be practiced with mantra meditation and visualization techniques.

Benefits of Pratyahara
It is essential to practice pratyahara for achieving the three meditative stages of dharana, dhyana and samadhi. Perfecting this technique of yoga is also essential in order to break out from the eternal cycle of rebirths.

Pranayama

2008-08-30T00:02:00.000-07:00

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ASHTANGA YOGA
Introduction | Schools of Thought | Information | Related Links | Self Help
ashtanga yoga, ashtanga
Yamas and Niyamas Yogasanas Pranayama
Pratyahara Dharana Dhyana Samadhi

Ashtanga Yoga

Yamas and Niyamas

Yoga is more than just a physical discipline. It is a way of life—a rich philosophical path. And the yamas (restraints) and niyamas (observances) are ten good common-sense guidelines for leading a healthier, happier life for bringing spiritual awareness into a social context. They are for you to think about and ponder over with a rational mind, because yoga is not about mindlessly accepting externally imposed rules—it is about finding the truth for yourself—and 'connecting' with it.

Yamas:
There are many interpretations of and opinions about the yamas and niyamas. While the ancient Indian text, the Bhagavata Purana assigns 12 yogic restraints the Parashar Smriti, another text, puts forward ten. But the yamas as described in Patanjali's Yoga Sutra are only five, which are also known as the great universal vows or the sarvabhauma maha vratas, because they are not limited by either class, creed, time or circumstances. They are the guidelines for how we interact with the outer world, the social disciplines to guide us in our relationships with others. These five are:

• Ahimsa (non-violence),
• Satya (truthfulness),
• Asteya (non-stealing),
• Brahmacharya (celibacy) and
• Aparigraha (non-covetousness)

According to the Yajnavalkya Samhita, ahimsa or non-violence is the awareness and practice of non-violence in thought, speech and action. It advocates the practices of compassion, love, understanding, patience, self-love, and worthiness.

Patanjali describes truthfulness as: "To be in harmony with mind, word and action, to conduct speech and mind according to truth, to express through speech and to retain it in the intellect what has been seen, understood or heard." A perfectly truthful person is he who expresses in his speech exactly what he thinks in his mind and in the end acts according to it.

Non-stealing or asteya is the third constituent of the yamas of Ashtanga Yoga. It upholds forgoing the unauthorized possession of thought, speech and action. Asteya stands against covetousness and envy. It advocates the cultivation of a sense of completeness and self-sufficiency in order to progress beyond base cravings.

The Vedas, Smritis and Puranas all glorify the fourth constituent of celibacy. It is believed to be a behavior, which brings man nearer to the Divine. This yama believes in avoiding all sensual pleasures, whether mental, vocal or physical.

The literal meaning of apigraha, the fifth yama, is the non-accumulation of worldly objects, caused by covetousness and attachment. The commentator Vyasa says that this last state of yama is attained when one remains totally detached from sensual pleasures of all kinds and so effectively refrains from committing himsa or violence of any sort.
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Niyamas:
The niyamas are the second constituents of Ashtanga Yoga. How we interact with ourselves, our internal world. The niyamas are about self-regulation—helping us maintain a positive environment in which to grow. Their practice harnesses the energy generated from the cultivation of the earlier yamas. According to sage Yajnavalkya, there are ten niyamas and the Bhagavad Gita lists 11 constituents. But Patanjali names only five:

• Shaucha or purity,
• Santosha or contentment,
• Tapa or austerity,
• Swadhyaya or self-education and
• Ishwar-Pranidhan or meditation on the Divine

Shaucha implies both external as well as internal purity. In the words of sage Manu, water purifies the body; truthfulness the mind; true knowledge the intellect and the soul is purified by knowledge and austerity. It advocates the practices of intellectual purity, purity of speech and of the body.

The second niyama is that of contentment, which is described as not desiring more than what one has earned by his honest labor. This state of mind is about maintaining equanimity through all that life offers. Santosha involves the practice of gratitude and joyfulness—maintaining calm at all costs. This state of mind does not depend on any external causes.

Austerity, the third niyama, is described in Yoga philosophy as power to stand thirst and hunger, cold and heat, discomforts of place and postures, silent meditation and ritual fasts. It also maintains that the perfect man is he who practices both mental as well as physical austerity.

According to the commentator Vyas, self-education or swadhyaya consists of scriptural studies. The scripture being, the Vedas and Upanishads together with the recitation of the Gayatri Mantra and the Om mantra.

Commentators describe Ishwar-Pranidhan, the last of the niyamas, as the dedication of all our actions, performed either by intellect, speech or body, to the Divine. The results of all such actions are by definition, therefore, dependent upon Divine decision. The mortal mind can simply aspire to realize the Divine through dedication, purification, tranquilization and concentration of the mind. This Divine contemplation spills over to all aspects of the yogi's life.
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The Benefits of Practicing Yamas and Niyamas:
The yamas and niyamas help in managing our energy in an integrative manner, complementing our outer life to our inner development. They help us view ourselves with compassion and awareness. They help in respecting the values of this life, in balancing our inner growth with outer restraint. In short they help us to lead a conscious life.

Yamas and niyamas are not about right and wrong. They are about being honest with the true Self. Living according to these principles are about living our lives in a better way, about moving towards an understanding, about making it possible to 'connect' with the Divine.
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Yogasanas

A yogasana is a posture in harmony with one's inner consciousness. It aims at the attainment of a sustained and comfortable sitting posture to facilitate meditation. Asanas also help in balancing and harmonizing the basic structure of the human body, which is why they have a range of therapeutic uses too.

Functions of Yogasanas
Asanas basically perform five functions:
• Conative,
• Cognitive,
• Mental,
• Intellectual and
• Spiritual.

Conative action is the voluntary exercise of the organs of action. The asanas being the main yogic instrument of balancing the body, they consist of various physical postures, which are designed to release tension, improve flexibility and maximize the flow of vital energy. The purpose of the asanas is to create a flow of positive energy so that our concentration is directed within ourselves and the mind is able to perceive (parokshya jnana) the effects of our purposive action. That is cognitive action.

When the earlier two actions are fused, our mind's discriminative faculty guides these organs to perform the asanas more correctly. The resultant rhythmic energy flow and awareness leads to a mental state of pure joy (ananda). Physical postures, therefore, end up affecting the various interrelated channels (nadis) of the mind-body complex. And ultimately the performance of a perfect yogasana leads to the absolute intellectual absorption of the mind on a single task (dharana), which in turn leads to the fusion of the individual spirit with the Divine Self (dhyana).
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Benefits of Yogasanas
The regular practice of yogasanas has an immense amount of therapeutic value. Besides various physiological benefits, they positively affect our minds, our life force energies as well as our creative intelligence.

Regular practice helps to keep our body fit, controls cholesterol level, reduces weight, normalizes blood pressure and improves heart performance. Physical fitness thus achieved leads to reduction of physical stress and greater vitality. Asanas harmonize our pranic ability and mental energy flow by clearing any blockages in the subtle body leading to mental equilibrium and calmness. They make the mind strong thus enabling our human body to suffer pain and unhappiness stoically and with fortitude.

Various Categories of Yogasanas
Consummate mastery over the entire gamut of asanas is no doubt time-consuming, but what is of vital importance is the will to remain in the present moment and to let both the mind and body relax completely.

The various categories of asanas are:

• Standing Asanas,
• Forward Bending Asanas,
• Supine Asanas,
• Inverted Asanas,
• Abdominal and Lumbar Asanas,
• Twisting Asanas,
• Back Bending Asanas and
• Balancing Asanas.

Standing Asanas:
Beginners should start with these as they bring elasticity in joints and muscles and build up stamina and physical stability. This constitutes the most basic training in the early stages of yoga practice. Some basic standing poses are, Tadasana, Utthita Trikonasana, Virabhadrasana, Ardha Chandrasana and Utthita Parsvakonasana.

Forward Bending Asanas:
In these postures the posterior half of the body is stretched. These prepare you to proceed further in yoga and bring consistency in the development of physical and mental pliability. Examples of such asanas are, Upavisthakonasana and Paschimotanasana.

Sitting and Supine Asanas:
Sitting upright and supine extending positions help a sadhaka prepare physically and mentally for pranayama. Some of them are, Baddhakonasana, Supta Baddhakonasana, Supta Padangusthanasana, Padmasana, Vajrasana, Simhasana, Virasana and so on.

Inverted Asanas:
These help recover from everyday stress. They give vitality, mental balance and emotional stability. These are Adho Mukha Svanasa and Urdhva Mukha Svanasa.

Abdominal and Lumbar Asanas:
These tone and massage the abdominal organs and strengthen the pelvic and lumbar areas. Bharadvajasana and Marichyasana are some examples of such asanas.

Twisting Asanas:
It consists of lateral stretching and twisting of the spine, toning the internal organs and reaching new horizons while tranquilizing the mind. These are, Ardha Matsyendrasana and Jathara Parivartanasana.

Back Bending Asanas:
These bring physical and mental sharpness and alertness. The postures are the opposite of forward bends as are the effects. In forward bends the posterior spine is extended, bringing consistency and mental peace, whereas in back bends the anterior spine is extended and stretched. The effect is invigorating and enlivening. Such asanas are, Ustrasana, Bhujangasana and Matsyasana.

Balancing Asanas:
These strengthen the arms and wrists and exercise the abdominal organs. They also make the body feel light and help attain a good bearing. Salamba Sirsasana, Niralamba Sarvangasana and Salamba Sarvangasana are some of the balancing asanas.
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Pranayama

'Pranayama' is a compound term ('prana' and 'yama') meaning the maintenance of prana in a healthy throughout one's life. More than a breath-control exercise, pranayama is all about controlling the life force or prana. Ancient yogis, who understood the essence of prana, studied it and devised methods and practices to master it. These practices are better known as pranayama. Since breath or prana is basic to life, the practice of pranayama helps in harnessing the prana in and around us, and by deepening and extending it, pranayama leads to a state of inner peace.

According to Hatha Yoga, pranayamas can be classified under:

• Sahita Kumbhaka,
• Surya Bhedi,
• Ujjayi,
• Sitali,
• Bhastrika,
• Bhramari,
• Murchha and
• Kewali.

The first is a breath retention technique, which gives agility, strength and flexibility to the body. They also quieten the mind and the sense organs besides enabling the meditator to control his hunger and thirst.

The Surya Bhedi pranayama consists of inhaling through the right nostril and exhaling through the left. This practice promotes good digestion and through perspiration, it purges the body of all its impurities.

Ujjayi pranayama involves the travel of breath between the nose and the heart only. It acts like an expectorant and increases digestion together with removing all impurities of nerves as well as thoughts.

Bhramari pranayama involves a very concentrated and fixed breathing exercise. It helps in strengthening one's breath besides quietening the mind and increasing the powers of concentration. This breathing technique is very helpful in the last meditative stage of samadhi.

Murchha pranayama is an extreme form of breath retention, which only experienced yogis can achieve. This practice quietens the mind and helps it to reach the near-unconscious state.

The last technique of Kewali pranayama, is a breath retention technique in which, the yogi stops both inhalation as well as exhalation. This form balances inhalation and exhalation besides helping the mind to concentrate better.
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Benefits of Pranayama
The practices of pranayama—the correct breathing technique helps to manipulate our energies. Most of us breathe incorrectly, using only half of our lung capacity. Pranayama is a technique, which re-educates our breathing process, helps us to release tensions and develop a relaxed state of mind. It also balances our nervous system and encourages creative thinking. In addition, by increasing the amount of oxygen to our brain it improves mental clarity, alertness and physical well being.

When practiced along with yogasanas the benefits of pranayama are more pronounced. According to Patanjali's Yoga Sutra, pranayama enables the mind to acquire the capacity to concentrate on any given object of attention. It also says that scientific breathing helps in unveiling true knowledge from the darkness of ignorance. But it is eminently advisable to be aware of all the do's and don'ts of pranayama before practicing them.

Various Stages of Pranayama
The following are the stages of pranayama:

• Inhalation or puraka,
• Exhalation or rechaka,
• Stambhavritti pranayama and
• Bahyabhyantarakshepi pranayama.

Puraka or inhalation techniques are about regular and controlled inhalation. It also teaches regulating the entire breathing process and reducing the number of inhalations per minute. Rechaka or exhalation exercises teach slow and ordered breathing besides reducing the number of inhalations and exhalations per minute. The third stage consists of retaining the breath after stopping natural inhalation and exhalation. The last stage of pranayama is about converting both exhalation and inhalation into retention and storing the retained breathe in various internal organs for various lengths of time.
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