Relieve your Signs of Menopause with Exercise

Relieve your Signs of Menopause with Exercise
Heart disease is the #1 cause of death among American
women. It causes more than ten times the number of deaths
than breast cancer does.

Menopause symptoms are often confused with heart disease
and menopause symptoms are generally widely known. Whether
there's a link or not between menopause symptoms and heart
disease is being researched but without any conclusive
evidence to date.

Menopause information abounds on the benefits of relief of
menopause symptoms. Typically, with all the controversy
over hormone replacement therapy, many women today are
turning to natural hormone replacement therapy for relief
of menopause symptoms.

Early menopause symptoms can generally be offset by an
exercise regimen, which experts report can be as easy as
walking for 20 minutes daily. Early menopause symptoms can
further be treated with light stretching exercises with 20
minutes of walking.

It is very important to have a lifestyle that includes
plenty of active exercise, 20-60 minutes per session, 3-5
times per week. This aerobic activity helps the heart work
at its best by allowing it to pump more oxygen-rich blood
with each beat, resulting in a slower resting heart rate.

Relieving your menopause symptoms with exercise starts by
making sure you are in overall good health. Conditions
such as high blood pressure or heart disease should be
treated and under control before starting.

Menopause symptoms such as hot flashes can be exacerbated
by strenuous exercise so staying cool and drinking plenty
of fluids is important during the exercise session. Night
sweats may require more strenuous exercise to assure a good
night's sleep. One of the other signs of menopause is
osteoporosis, which is significantly helped by exercise due
to the strengthening of bone mass that occurs.

It's not certain yet whether physical inactivity or the
naturally occurring change in hormones during perimenopause
and menopause cause the loss in muscle mass and increase in
fat. Perhaps it is a combination of the two.

It is known, however, that these changes happen in
menopause-aged women. Fat metabolism becomes lower as
estrogen levels decrease, thus, body weight goes up.
Lipids, or fats, in the blood increase during menopause,
and that determines the cholesterol count.

Eating a diet rich in fiber, both soluble and insoluble, is
beneficial in lowering cholesterol. That type of diet
helps the body move extra cholesterol out of the system by
binding it with bile.

Additionally, there is some evidence that some menopause
symptoms, such as insomnia, depression and hot flashes, can
be alleviated by exercise.

Signs of menopause can be offset by a regular exercise
regimen; be sure to include plenty of fluids and light
dress during the session. Natural hormone replacement
therapy is an excellent complement to a regular exercise
regimen to offset menopause symptoms.

----------------------------------------------------
John Russell of IH Distribution, LLC brings you health,
anti-aging and skin care products from around the world.
Find fabulous skin care tips and great articles on a wide
range of topics for women at
http://www.hormones-beauty-health.com

Why do some people always ROCK at Work Outs ?

Why do some people always ROCK at Work Outs ?
Hmm, it seems like there are some techniques for better
health and for better fitness workouts. Let us analyze some
fields in which you can perform a workout as if you are a
Rockstar performing at the concert.

Sports with full sprint

Sport that requires a full sprint can be tricky, remember
that a full sprint strains the muscles of the lower body.
To combat this, do stop-and-go exercises. For example, run
30 meters at about 80 percent of your effort, slow to a jog
for five to 10 meters, then run again for another 30
meters. Repeat this process five times.

Avoiding ACL injury

So you want to avoid an ACL injury and still come out
great. Land and turn with caution. Almost 3 out of four ACL
injury occurs when players are landing or turning. If your
knees are bent instead of straight, the risk of injury is
greatly reduced according to a report in the JAAOS (Journal
of the American Academy of Orthopedic Surgeons). That is
pretty obvious though as you will feel lower jerking impact.

Damn the headstrokes!

Many experienced workout professional have undergone those
painful moments. Heatstroke is not something that can be
easily cured like headache. To avoid it, stay cool and
hydrated. Be sure the combined temp an humidity is less
than 160. This is according to Dr. Dave Janda of the IPSM.

Tools of the trade.

So you thought fitness is all about your own body. Fitness
equipments are as important. Badly fitting gears or ill
sized equipment can be a cause of training injuries. The
extra money spent on proper equipment goes a long way.

Amateur vs. professionals

Bad technique is just as bad as, well, bad equipment. Seek
advice from pros and trainer, the advice they give for your
workouts are invaluable to your exercises or training.

Wandering in different directions

If you're playing or training in multiple directions, your
warm up should also. Move sideways, backward, forward and
all the motions you might be doing. This allows your body
to be prepared.

Make a movie with you being the hero

The camera doesn't lie. Get crazy and get those movements
of yours captured and thoroughly investigate them. Show
your video to a person well versed in fitness training, so
he can give a critic of your fitness regimen.

Be comfortable at shoulders

I have seen many bodybuilders stray from bodybuilding
activities once their shoulder gets injured. Man ! Is it
horrible ? Even a slightly injured rotator cuff can shut
down the function of a shoulder. You might want to include
stretching to protect your rotator cuffs. Stretching
anyways, is important.

Swimming like a lone duck!

Come on, it's not just about showing your skills to others
but you want to get the most advantage out of those watery
moments. Schedule your swimming sessions early. The less
people in the pool means less of everything in the pool.

Protect yourself

Protection is important. Wearing custom-fitted mouth guards
reduces the risk of injuries by as much as 82 percent,
according to a study at UNC at Chapel Hill. Plunk out the
cash for a custom-fitted mouth guard and it'll last for
years including your smile and teeth.

Getting your tendons to smoothen

Inquire about ultrasound needle therapy. These procedure is
minimally by using ultrasound to guide a needle. The needle
smoothens the bone, breaks up calcifications, and fixes
scar tissue. Thirteen out of twenty patients saw
improvement, and the session takes only about 15 minutes of
your time.

A trick to buy the best shoes!

Buy your running shoes after work. Shop in the evening, the
feet are swollen after a day of work. It approximates how
your feet will be after three miles of running.

Road running is for the roadrunner and bugs bunny!

Train your body to run on slightly unstable surfaces. If
the surface is unstable, it trains the ankles to be stable.
But don't go crazy here!

Know the path to fitness!

Whether its biking, or skiing, be sure to have a dry run
down any path first. A lot of injuries can be avoided when
you're familiar with the route taken.

The hardness factor!

I am not talking about he instrument in your pants but
about working out HARDER. It is going to be a long term
beneficial process. Anxiety reduces your peripheral vision
by three degrees and slows the reaction time by almost 120
milliseconds, according to an article of the Journal of
Sports Sciences. When the going gets difficult, the veteran
athlete rely on skills they've trained for and practiced.
It keeps them cooler under pressure, widening their vision
so they can see reaction much faster.

Now go and become a workout stud!

----------------------------------------------------
Andy Rogers writes about bodybuilding, fitness and
bodybuilding supplements. His site at
http://www.hhhwcenter.com/ specifically talks about the
benefits of human growth hormone and which hgh products are
worth your money and time.

Summer Weight Loss - 5 Important Tips

Summer Weight Loss - 5 Important Tips
Summer Weight Loss - 5 Important Tips You Must Follow

With summer weight loss on everyone's mind and summer being
a few weeks away its time to drop a few pounds or more so
you can fit into your favorite suit! It is actually easier
to lose weight in the summer because there are so many
activities you naturally lose weight without even trying.
So here are 5 tips to kick your summer weight loss program
into high gear!

5 Summer Weight Loss Tips:

1. Stock Up On Healthy Snacks - You tend to eat more in the
summer because it is hot and generally people go out to eat
more often. Make sure you load up on nutrient-dense snacks
such as fruits and veggies, trail mix or dry cereal, whole
wheat crackers and energy bars. Bring these with you when
you participate in outside activities.

2. Don't Let The Heat Stop You - This takes the number one
spot for our rapid weight loss ideas! Many people become
lazy and don't take their summer weight loss seriously
because it's hot. Limit the computer and TV time and save
it for the winter! Try learning a new sport or taking up a
new outside activity. Horseback riding, golfing, outside
belly dancing. Remember that "thing" you've always wanted
to do or learn? Go do it!

3. WATER WATER WATER! Hydration is imperative to staying
healthy during the summer and most people don't realize how
much fluid they are losing when being active. Many people
when designing a summer weight loss program neglect to
include extra water consumption as part of their diet. Its
easily overlooked but probably one of the most important
during the summer. Hydrate before during and after your
activities. Water is almost always better for you than
sports drinks.

4. Its Ok To Take A Nap - There has been studies that
prove taking a nap can lower risk of heart disease and
lower stress. A more prominent study was done in Greece and
showed 3 naps a week reduced heart disease by a third!!! So
pull out that hammock and make nap taking a part of your
summer weight loss repertoire!

5. Exercise In The Morning - Its easier to wake up early in
the summer so use that to your advantage. In the beginning
if you are just starting a program wake up just as the sun
is coming up and go for a walk. The air is much cooler and
it will get your day started on the right foot. When it was
winter it was a good excuse to sleep in under the covers
but now that its summer get up with the sun and go walk for
15 minutes. After 3 or 4 walks I GUARANTEE you will notice
a difference.

Bonus Tip: Although rigorous or moderate activity will help
you lose weight there is NOTHING that will kick your summer
weight loss program into high gear better than a good diet.
You can actually slim down with the proper diet and NO
exercise if you learn how to eat correctly. So as always we
suggest you do these activities and 5 rapid weight loss
tips in conjunction with a proper diet.

----------------------------------------------------
To see how to use only your diet to lose almost 30lbs in 30
days with NO exercise visit
http://www.RapidWeightLossIdeas.com/summer-weight-loss

Anti Wrinkle Eye Cream

Anti Wrinkle Eye Cream
What is anti wrinkle cream? It is a cream specially
formulated to help women to treat the area around the eye
so it can help to lessen the effects of eye bag and dark
circles. Other than that it can help to smooth the skin
around the eye area making you look youthful, vibrant and
beautiful. Besides, by using anti wrinkle cream it can also
help to restore the elasticity of the skin and helps to
moisturize your skin thus protecting your skin from any
damage caused by free radicals which can be found in the
air. There are many anti wrinkle creams that claim to be
able to deliver such effects but not all of them can do
that. Only some of them really effective as they are
produced using the right ingredients while others are all
lies purely to gain profit rather than helping us to combat
the problems.

Most of the products in the market are made up of different
types of essential oils such as olive oil derived from the
natural resources such as plants to replenish the skin
cells around the eye area. Besides, there are filters that
can filter the dangerous ray from the sun almost like SPF.
Most of them contain chamomile or fruit extracts to ensure
it is totally organic and hypo-allergenic as the eye area
is the most sensitive area and careful guidance is needed
when treating that area to avoid redness or allergic.
Allergic is the last thing you want to experience as it
totally affects your appearance and it takes a longer time
to wear off the allergic signs such as redness.

How many times should you use the cream in one day? Two
times a day that is once in the morning and once in the
evening. The cream should be applied after washing the face
with a cleanser but before putting on any make up products.
The anti wrinkle cream can be used as the base for make up.
Many women find it satisfying to use it as a make up base.
You must apply the cream in a circular direction while
patting around the eyes to stimulate faster absorption of
the cream thus better function. Because the eye are is very
sensitive, it is very important to choose the anti wrinkle
cream carefully to ensure there is no inflammation of the
area after using the cream.

Anti wrinkle cream is very important but it will not work
if not use in a proper way along with living a healthy
lifestyle. It is very clear that lifestyle affects the
effectiveness of the anti wrinkle cream. So to ensure that
you receive maximum benefits from using the anti wrinkle
cream, you must eat healthy food that has less sugar, low
fat and high in fiber. Then you must also exercise and
sleep enough hours to get enough rest so your body can
actually rest to repair the damage cells and replenish it
with new cells. Therefore, live a healthy lifestyle and at
the same time use the best anti wrinkle cream you can get
to achieve the young and youthful look.

----------------------------------------------------
For more information about wrinkle creams and anti aging
products in the market, please visit
http://www.bestantiwrinkleeyecreams.com/ to learn how anti
wrinkle cream works and rate the wrinkle creams.

5 Easy Tips That Make An Effective Workout!

5 Easy Tips That Make An Effective Workout!
The evidence is overwhelming and nobody really needs to
emphasize the importance of exercising in today's world. A
work out helps enormously by keeping you fit, hale and
hearty and also by releasing endorphins that give you an
overall feeling of goodness and well being every time you
exercise.

So we're going to assume that the need for exercise is well
established in your mind.

Where most of us falter is in the implementation. We all
understand that exercise is an important part of the
routine - the problem is in introducing it and more
importantly keeping it in our routine.

So how do you get started on your path to well being and
stay on course? Here are some tips.

1. Set Goals.

Setting goals is a great way to get started with an
exercise regime. The goal could really be anything - it
could be a quantitative goal like losing a certain amount
of weight or a certain number of inches off the waist, or,
it could be qualitative like getting back comfortably into
an old pair of jeans you seem to have grown out of. The
point is in keeping an objective in mind and setting
incentives for you to work hard. Keep in mind though that
the goal should be challenging but not out of your reach.
The goal should motivate you to keep going.

2. Monitor Progress.

Have a system in place to track your progress, both at the
overall level, as well as for each exercise. Check to see
how each exercise is helping you. Monitor your overall
progress with respect to the goals you have set. Make sure
that you track your progress with a periodicity that is
long enough for some real results to show, but at the same
time short enough for you to modify your regime based on
the progress made. Sometimes, asking a friend or family
member to track your progress helps.

3. Build it up.

Don't expect to turn into Rocky Balboa overnight. Having
such expectations can lead to a lot of problems including
physical damage by overexertion. Make the necessary changes
in your schedule as you start working out daily. Slowly
increase the time, and level of your exercise. Also,
perform all exercises correctly and in the suggested
frequency, as otherwise it may lead to added damage while
you are trying to help yourself out.

4. Keep it together.

Always keep in mind that your wish to exercise is going to
fluctuate and do not be depressed if it happens. Try your
best to make sure that you never skip your exercise
schedule for more than a day. But in case you do, and you
miss a few work outs, instead of scorning yourself and
feeling downhill, be calm and get back on the schedule.

5. Make it fun.

There are many factors that make exercise fun and can help
you remain motivated. For starters, get the right gear for
your workout - it may involve investing some money upfront,
not only will it make a huge difference to your efficiency
level in your exercise routine, but it will also make you
feel good about exercising. Also, whilst working out alone,
or even otherwise, playing some good music helps make the
exercise fun and puts that extra spring in your step. If
you're not really into music, you could try to listening to
some audio books.

Finally, every step towards the goal you set out is an
achievement. Always commend yourself on what you're doing
and the progress you've made in your exercise regime. While
commending yourself for your successful workouts, however,
it is advisable that you do not treat yourself with
eatables. Your healthier mind and body are in themselves
the best reward you could have given yourself. Appreciate
and enjoy them.

----------------------------------------------------
Barry Share is the Founder and Editorial Director of "The
New Lifestyle Programme" Where you can get your copy of the
amazing..."Design for your Success" a 7 step plan to
achieving wealth health and happiness
=> http://newlifestylepro.com

Calming Anxiety With Breath Therapy

Calming Anxiety With Breath Therapy
People suffering anxiety often focus on fearful thoughts of
losing control or going crazy. Thoughts can trigger
anxiety but it is the body's response to the threat
conveyed by our thoughts or our senses that accounts for
anxiety. In other words, anxiety is the felt sensation of
our body reacting in some distressing way. Some of those
reactions include: increased heart rate, sweating,
trembling, shortness of breath, choking sensation,
tightness in chest or elsewhere in body, nausea, dizziness,
numbness, chills or hot flushes. Fortunately, it is
through breath therapy that we have a means to calm our
body and relieve the pain.

Breath therapy is a kind of mindful breathing whereby in
different ways one focuses on breathing and simply notices
it. This kind of breathing connects to chi, the body's
powerful healing energy. It is connection with chi that
gets lost during anxious episodes. Mindful breathing
reasserts chi connection. And as this happens it can evoke
a warm tingling or a subtle vibration as it eases pain,
accelerates healing, calms respiration, clears the mind,
soothes the spirit, invigorates circulation, improves
digestion, and contributes to restful sleep.

Yogis have known this for centuries as have informal
meditators, reiki practitioners, acupuncturists, body
workers, osteopathic physicians, and other holistic health
care providers. But you do not have to be a yogi
practicing for years to learn these powerful breath
techniques. Here are three examples:

Mindful Breathing--gently place tongue at above back of
front teeth and rest it there with mouth gently closed.
This is called the "yoga position." It closes the energy
circuit in the body protecting against dissipation of
healthy energy. Focus on your breath cycles--breathing in,
breathing out. Notice points at which one phase changes
into another. Do not force this, just notice for ten
cycles.

Letting Self Be Breathed--Lying on back, close eyes, arms
at rest along side of body. Image the following: with
inhale--the Universe is blowing breath into you, with
exhale--the Universe is withdrawing breath from you. Allow
yourself to be a passive recipient of this interaction.
Hold your perception for ten cycles. As the Universe
breathes into you try to notice your breath penetrating
ever part of you down to your toes.

Bellows Breath(stimulating breath)--eyes closed, sit
comfortably, back straight, tongue in yoga position.
Rapidly breath through nose. Action of chest should be
rapid and mechanical, like a bellows. Breath should be
audible both during inhale and exhale and as rapid as three
cycles per second. If comfortable, engage for fifteen
seconds, increasing by five seconds until you are up to a
minute. After each cycle breathe normally. This is real
exercise and you might feel some muscle fatigue in chest,
at the base of your neck above the collar bone and in the
diaphragm. You will also begin to feel a subtle but
definite movement through your body when you return to
normal breathing. Use this breathing method when tired.

With breath therapy the more you engage with your breath
the more aware you become of its subtle changes and the
more easily you will be able to use your breath to calm
anxiety. As always, however, when contemplating working
with the body, check with your physician to verify no
health conditions exist that would contra-indicate breath
therapy.

----------------------------------------------------
Ms Desert is a Licensed Clinical Social Worker in
Baltimore, MD with a holistic private practice and
specializes in the treatment of depression, anxiety,
trauma, and associated addictions. For more information
please visit her web site at
http://www.singular-pathways.com

Crunches Will Not Help You Lose Stomach Fat

Crunches Will Not Help You Lose Stomach Fat
I hear it all the time in my training business. "I want to
lose this stomach fat, so I've been doing 200 crunches a
day and it just doesn't work."

I don't blame the person. It's only natural to think that
because you have stomach fat you'll burn it off by doing
crunches. Plus all the infomercials selling their junk
make it seem that it's that easy.

The truth is that doing endless amounts of crunches,
sit-ups or abs working gizmos will do next to nothing when
it comes to losing stomach fat.

Sure they'll help strengthen the muscles, but what good
does that do if you have a layer of flabby goo covering
them up?

In order to lose stomach fat you need to have the right mix
of cardio, strength training and nutrition.

Sure, when you were in high school or college you could
spend hours upon hours working out to get a great physique,
but it's not that way anymore if you have a job, family
life and other "real world" responsibilities.

You have to know exactly how to go about it and you can't
waste anytime in your workouts.

So here's what you need to do right now to help you lose
stomach fat for good.

1) Set some goals and plan ahead. Sounds boring, but it's
essential you do these if you really want to lose stomach
fat.

You're a busy person and if you don't have a plan for going
about this, you're going to waste a lot of time. Time that
could be spent with your family, or on other hobbies or
just time wasted in the gym.

Set meaningful, attainable goals and plan out what your
weeks normally look like so you can get an idea of when to
schedule your workouts and how to structure your eating.

Do you need to cook a bunch of chicken breast on Sunday so
you'll have it ready during the week? Do it.

2) Focus your workouts on doing full body exercises and
full body workouts rather than using machines and focusing
on body parts only.

Forget about doing lots of crunches, bicep curls and
triceps kickbacks if you want to lose fat. They're a waste
of time for busy people.

You need to focus on doing exercises like squats, lunges,
rows and push-ups and only using dumbbells for your
resistance rather than the machines found in most health
clubs.

Doing so will ensure you get the most muscle involved which
means you'll burn the most fat, especially from your
stomach.

3) Get creative with your cardio. Forget about doing
long, boring cardio on the treadmill, elliptical or
stairclimber.

Play basketball, do intervals, go for a hard run or bike
ride, play soccer.

Use your imagination. There's no rule that says your
cardio has to be done indoors on a piece of machinery. Use
your brain.

Work up a good sweat and don't stop moving.

Follow these 3 rules and you'll be well on your way to
losing stomach fat and getting the toned body you've always
wanted.

----------------------------------------------------
To learn how to lose stomach fat faster than you thought
possible visit http://www.fatlosstogo.com for your free fat
loss report.

Top 5 Tips For Exercising In The Heat Of The Summer

Top 5 Tips For Exercising In The Heat Of The Summer
Everyone wants to move outdoors during the summer months to
exercise their hearts out. The winter months are over and
the treadmill needs to resume its role as a coat hanger as
the open road calls our tennis shoes. But, even though the
weather is warm and the days are long, the ideal exercise
day can turn into a nightmare if there are not precautions
taken against the summer heat. Exercising in the heat of
the summer means taking a few extra steps to prepare for
your workout.

* Blocking the sun. The suns rays are known to case skin
cancer and premature skin aging. A good sunscreen can block
the sun's rays from harming the skin and is an essential
addition to a summer outdoor workout. The sunscreen needs
to be waterproof in order to stay put during those bouts of
sweating and utilize a blocker for both UVA and UVB rays.

* Keeping hydrated. Hydration starts before you walk out
that door to exercise. Drinking an entire bottle of water
before running is good, but keeping hydrated throughout the
day is even better. During your routine, you will burn off
much of the water reserves every 15 minutes, so rehydrate
soon and rehydrate often. Many people do not like to drink
while they are exercising. This is not a healthy choice,
water is the key to life and to a great workout in good
health.

* Warming up and cooling down. The warm weather may make
you feel as though you do not have to warm up and cool
down. The muscles are not as warm as the skin is, that is
for sure. You still need to warm up those muscles and cool
them down after the workout. This will prevent muscle
pulls, strains and pain after the workout.

* Keep clothing light. The lighter the clothing, the more
the skin will be able to wick the sweat away. If the skin
is covered tightly, the evaporation needed to cool the body
will not happen. There are plenty of special clothing lines
that help the body to stay cool during workouts and these
are perfect for the summer months.

* Know when to stop. The heat can wreak havoc on the body.
A workout can go south very quick if you do not recognize
the signs of heat stroke. Heat stroke is a very real killer
and needs to be watched out for carefully. Dizziness and
extreme fatigue are often the top two signs of heat stroke.
If you feel you are being effected by the sun, sit down in
the shade and drink plenty of water.

Exercising outside in the summer if a fitness right of
passage. There is something about the sound of sneakers on
the open pavement that makes the dull winter blues fade
away. When working out in the summer heat, take precautions
to keep your workout safe and healthy. That way, your
workouts can continue through the summer and you can make
the most of the long days of warmth and clean air and
sunshine.

----------------------------------------------------
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Improve your fitness while enjoying the summer!

Improve your fitness while enjoying the summer!
Summer is very near and as the weather becomes warmer and
you try to find ways to cool yourself down with nice treats
such as a cold beer, a chilled glass of wine or even a
deliciousous ice cream, think twice! As the old saying
goes 'a moment on your lips, a lifetime on your hips'

Ice cream is very high in fat and sugar, as well depending
on the kind of ice cream you're eating it may also contain
colourants and preservatives. Alcohol as well is high in
sugar and contains 7 calories/ gram. It may not sound like
much however if you consider that fat contains 9 calories/
gram, you can almost think of drinking as the same as
drinking fat...yikes!

Before you add on those extra empty calories, remember that
you no longer have that nice winter coat to cover up with,
summer means wearing slightly more revealing clothing.

What to do? Here's a solution!

As a treat in place of ice cream, make yourself a fruity
smoothy. Mix organic bio live yoghurt, frozen mixed
berries, and a bit of agave nectar. The yoghurt makes it
creamy, the frozen berries makes it thick and cool and the
agave nectar is a natural way of sweetening it. Agave
nectar can be found in most health food shops and some
super markets. It's a natural sweetner for the agave plant
in mexico and is low GI, meaning it won't give you a sugar
spike.

Rather than the ice cold beer and wine, try having sparking
water with lemon and/ or fresh mint to taste, also add a
bit of agave nectar. This is an excellent refreshing drink.

Make the smart choices now and you're still in plenty of
time to shed those few pounds before summer is truly here!

As well to give yourself an extra boost to shedding those
pounds, start moving your body as well as thinking about
what to eat. Try resistance training to build muscle and
help burn fat. Your body burns more calories at rest to
maintain muscle than fat.

What should you do? As the weather becomes warmer, it's a
great idea to work outdoors.

Try training with a friend in the park. There's no need to
carry equipment around with you, you're body weight is the
best portable weight!

Try this circuit:

5 Press ups, 5 forward lunges, 5 reverse lunges, 5 dips off
a bench and 5 squats

Do this circuit 5 times with a 2 minute rest in between
each set. If you're still feeling quite energetic then
have a few short races with your friend. Choose a tree or
something approximately 100m's away. Have a rest and do it
again!

Enjoy the nice weather, look great and feel great all at
the same time!

----------------------------------------------------
Rosa Coelho is a Performance Coach, Personal Trainer and
Sports Massage Therapist at Dax Moy Personal Training
Studios in London. Rosa specialises in applying a holistic
approach to health and fitness through The POWER
Principles. For a Rosa's free report 'Highly Effective
Metabolism Boosters' Go to http://rocofitness.blogspot.com/
or sign up to her FREE NEWSLETTER at
http://www.rocofit.com/newsletter

Foods That Will Help to Cleanse Your Arteries the Natural Way

Foods That Will Help to Cleanse Your Arteries the Natural Way
If you have high cholesterol then you need to be aware of
what can happen to you if you get a clogged artery. It
depends on the location of the clogged artery as to how
serious it can be. If an artery that feeds the blood supply
in the brain becomes clogged, you could experience a
stroke. Depending on the severity, a stroke could leave you
paralyzed for the rest of your life or a stroke could be
fatal.

If an artery that supplies blood to the heart becomes
blocked, then you could suffer a heart attack. Not all
heart attacks are fatal, but all heart attacks will leave
behind some damage to the heart. However, if the left
coronary artery of the heart becomes totally blocked, the
heart attack will be fatal.

So now that you know just a couple of the dangers of high
cholesterol, you need to think about how you can lower your
cholesterol and how to cleanse your arteries naturally.
There are specific foods that can help to clean your
arteries. Read on to uncover the types of foods you should
be eating for a natural artery cleansing.

To cleanse your arteries the natural way you should eat an
abundance of whole grain foods. Replace white bread with
whole grain breads and include oats in your daily diet. You
should also include beans, peas and other high fiber foods
to your diet.

Other artery cleansing foods include melons, cucumbers,
onions, leeks and garlic. These foods will help to increase
the levels of high density lipoproteins in your body. They
will also lower your low density lipoprotein levels. The
low density lipoproteins are the ones that cause the
arteries to become clogged with fatty deposits.

It is also important that you watch your intake of fats.
You should stay away from saturated fats and trans fatty
acids that are found in hydrogenated fats. These fats are
found in shortening, margarine and most all processed
foods. Make sure you read the labels on everything that you
eat.

You should also increase your intake of seafood. Seafood
contains a high content of omega-3 fatty acids and omega-6
essential fatty acids. These fatty acids have been proven
to lower the blood triglyceride levels and they will
improve blood flow throughout the body.

So if you have high cholesterol or are worried about
getting high cholesterol, it is time to clean your arteries
the natural way. Start eating the above mentioned foods and
start an exercise program. It is also important that you
drink plenty of water. If you do all of these things, you
may be surprised at how clean your arteries will become.

----------------------------------------------------
Ultimate Artery Cleanse with CoQ10
http://www.1thinkhealthy.com/ultimatearterycleanse.html

ADD - How Much Happier Do You Want Your Child To Be?

ADD - How Much Happier Do You Want Your Child To Be?
A major part of the solution to many medical conditions is
identification and acknowledgement that the condition
exists. Attention Deficit Disorder (ADD) is no different.
In order to treat the condition, it's critical that we
identify the symptoms. This article describes the various
symptoms manifested in children and highlights the
differences between boys and girls. ADD can take several
forms in children. It is not difficult to identify a child
with ADD - their personality often reflects total chaos.
In general, boys fit this category. However there are some
types of ADD which go undiagnosed because their effects are
far less evident. This occurs primarily in the case of
girls.

There are many girls who are categorized as "tomboys".
They frequently exhibit some of the features of ADD, like
being more involved in physical activities, but generally
they are not as reckless as boys. As a result teachers and
parents tend to jump to the conclusion that the child has
no interest in academic pursuits and is basically
disorganized, however the possibility of ADD is seldom
considered.

Besides the "tomboy" types, "chatty" girls could also be
suffering from ADD, however they often remain undiagnosed.
This is a fusion of over-activity and inattentiveness, and
is usually touted as socially extrovert. These girls are
extremely talkative rather than being physically active.
They also have difficulty telling detailed stories and will
often be distracted.

Those we label "daydreamers" could also be suffering from
ADD. They do not draw attention to themselves and tend to
be very quite. However, being introvert and not paying
attention in class can be another form of ADD. Symptoms
might include anxiety and depression - particularly when
given school projects plus the inability to complete school
projects. This generally goes undiagnosed because the child
is thought to be lazy.

What is fascinating is that many girls with ADD have quite
a high IQ and could be considered as "gifted". Keep in
mind that ADD is not a learning disorder, and patients are
not always poor performers at school. Until high school
they can perform quite well but with mounting pressure and
assignments, symptoms might become more and more evident.

When undiagnosed, ADD might cause significant harm.
Children will often be labeled as disorganized, lacking
intelligence and lazy, when in fact, they might be silent
sufferers of ADD. They will often have very low
self-esteem and be convinced they are quitters or stupid.
It is crucial that the problem is identified and treated
before it becomes too pronounced and any long-term damage
is done.

----------------------------------------------------
Garry Macdonald & Kieran Smyth have established a website
providing little know information about attention deficit
disorder (ADD) and attention deficit hyperactivity disorder
(ADHD). To learn the insider secrets about ADD or ADHD, go
to http://www.adhdsecretsuncovered.com .

How to Evaluate a Weight Loss Program in Seven Steps

How to Evaluate a Weight Loss Program in Seven Steps
Being overweight is a risk factor for many chronic diseases
such as diabetes, heart disease, osteoarthritis, and
certain cancers. It also has detrimental effects on
self-esteem and confidence. Because of this, many are
going into weight loss programs. Aside from spending some
amount, your hearlth may also be at risk. Thus, it is
important that you gather as much information as you can
before you start any weight loss plan. Check out the
website link at the end of this article. It contains a lot
of articles about weight reduction and many weight loss
plans. Below are steps you can use as guide in evaluating
the program you may like to use:

1. Check What Weight Loss Programs Are Available.
a. Use the Internet to search for available weight loss
programs.

b. Ask your friends what experiences they had with
whatever weight loss program they have already taken.

c. The FTC has released an 18-page report (Red Flag Bogus
Weight Loss Claims) to help the public identify products
that use fraudulent weight loss claims in their sales
pitch. Below are the seven warnings of the report. Use
this list in discounting programs that have these
characteristics.
i. Products that claim you can lose two or more pounds per
week without dieting and exercise.
ii. Products that claim you can eat whatever you want and
however much you want with no limits.
iii. Products that claim your weight loss will be
permanent even after you stop using the product.
iv. Products that claim they will block absorption of
calories or fat and lead to substantial weight loss.
v. Products that claim you can safely lose more than three
pounds a week for more than four weeks at a time.
vi. Products that claim all users will lose substantial
weight. No product can work for everyone.
vii. Products that are worn on the body or rubbed on the
skin will cause substantial weight loss.

2. Find out about Cost
a. Ask for a detailed price breakdown of the program
including any weekly or annual membership or program fees.
If you are considering a program that provides food, ask
for the average cost for a month's meals as well as
additional food you must buy at the store.

3. Ask About Food and Exercise
a. Determine details about what foods the program uses and
the number of calories you will be eating every day. Ask if
the program encourages increased physical activity or
exercise. Any weight reduction plan that promises
permanent weight loss without changing how you eat or
increasing your physical activity is a scam.

b. A healthy weight-loss program will encourage you to
follow the government's Nutrition Guidelines for Americans,
which includes at least five daily servings of fruits and
vegetables, grains, lean meats and low-fat or non-fat dairy.

4. Ask About the Qualification of Staff
a. Ask if the program includes assistance from staff or
counselors. If it does, be sure to ask about their
training and credentials. Find out what you can expect from
them such as what type of help you'll receive (one-on-one
or group support). Be sure to find out how often
counseling or group support will be provided.

5. Make sure that enough calories are provided
a. Beware of any plan that encourages a drastic decrease
in caloric intake. You will do best when you reduce your
usual calorie intake and/or increase the number of burned
calories by about 500 calories every day. You probably will
not be able to cut or burn more than 1,000 calories a day
than you are used to without feeling weak or overly-hungry.

b. A diet of 1,500 calories or less should be followed
only with the approval of your doctor. No one should follow
a diet containing 1,200 calories or less unless under
medical supervision.

c. A calorie deficit of 500 calories a day allows you to
lose about one pound each week; 1,000 calories cut each day
will lead to a two pound weekly weight loss. Losing more
than two pounds a week is not recommended.

6. Ask About Possible Side Effects
a. Be sure to ask about any potential side effects or
risks that a weight loss plan may pose. Do participants
talk with a medical professional? Does a medical
professional oversee the program? Will the program
providers work with your personal health care provider if
you have a medical condition or are taking prescribed
medications?

b. Check with your doctor before you take weight-loss
pills, even if they are over the counter. Dietary
supplements should also be reviewed with your doctor as
he/she is aware of all medications you take and potential
interactions.

c. Never participate in a weight-loss program that
promotes questionable activities such as fasting, purging,
or over-using laxatives.

d. Consult with your health care professional before you
decide on a weight loss plan.

7. Ask for References
a. Lastly, ask for contact information of three persons
who had already taken the program. Call them up to ask
their experience with the plan. What results did they
have? How much weight did they lose and how long have they
kept off all or part of their weight? Armed with this
information you should be better equipped to avoid anyone
touting empty promises or those that can't sustain long
term results.

Important: Make sure you research on weight loss programs
by reading articles about the subject. The website link
below is a good starting point.

----------------------------------------------------
Larry Argente researches and writes about health issues to
help others live healthier lives. As a first step in your
search for available weight loss programs, head to the
website link below. The website also contains a lot of
informative weight loss articles. =>

http://weightlossreferenceguide.com/

Anti Aging Skin Products and Reviews

Anti Aging Skin Products and Reviews
In the past, no one cared about the effectiveness and
usefulness of certain products. But now, time is changing.
People are aware of the many types of products being
produced thus making them curious about the functionalities
and usefulness of each products but there must be people
who have experienced the products to tell them about it. In
the modern world of cyber and technology, reviews of
certain products do help the potential customers to decide
on which products they want to buy. There are tests for all
products to be sure of its quality thus the same for
cosmetic products like anti aging supplements, anti aging
medicines and anti aging exercises.

Why review is important? There are so many anti aging
products being produced such as anti aging cream, anti
aging botox treatment, anti aging vitamins and anti aging
serum in the market. By reviewing, the quality of the
products can be revealed to potential customers so that
they can decide which product is suitable for them.
Besides, not all the products produced undergo scientific
research and tests. Some of them might have harmful
ingredients thus impose danger to the potential customers.
Customers who are satisfied with the anti aging products
they are using definitely will give an overwhelming
positive responses, thus boost the popularity of the
products. This automatically act as an advertising platform
to introduce the many types of anti aging products.
Reviewing is a new type of advertising that is rising at
the moment and is going to expand to more and more people.
Review is also a way to influence potential customers to be
interested in the products being reviewed.

Without review, there is simply no improvement and
advancement. To achieve an enriched quality, anti aging
products must go through a series of research and
development programs. Another option is to make sure that
the scientists who developed the anti aging products or the
practioners being trained to operate the anti aging
treatment procedures to be assessed by the responsible body
to ensure that they are truly qualify to conduct such
actions. Maybe they can even have spokepersons for the anti
aging products that truly deliver the results. This is a
method to stay in the competitive anti aging products
market with so many competitors trying to outdo each other.
By having a committee of neutral review, they can undertake
the process of reviewing the anti aging products to
validate the skin care products. The reviews of all anti
aging moisturizers can be submitted to the American Academy
of Anti Aging Medicine Society for references.

----------------------------------------------------
For more information about wrinkle creams and anti aging
products in the market, please visit
http://www.bestantiwrinkleeyecreams.com/ to learn how anti
wrinkle cream works and rate the wrinkle creams.

Turn the Music Down: The Ipod Dilemma

Turn the Music Down: The Ipod Dilemma
In the world of music, the iPod is still the hottest MP3
player on the block. The little white earbuds that come
with the iPod are a nearly ubiquitous sight on the bus, the
gym, and around town. But this little status symbol could
be creating a generation that will experience hearing loss
after a decade of use.

Although there is no current evidence directly linking
iPods with hearing loss, current available research does
show that excessive noise levels over a period of time
cause permanent hearing loss. Even short periods of
exposure to very loud noises can cause permament loss.

The problem with iPod is that the earbud style headphones
don't block outside noise, forcing listeners to turn up the
volume. Since iPods are so convenient to use, and so
discreet (the device can easily be tucked into a pocket),
people are using them more often. This combination of
frequent use and increased volume could eventually cause
permanent hearing loss.

So, should you get rid of your iPod? In reality, that it is
probably unlikely. Instead, here are four tips to remember
while using your iPod.

1. Limit the amount of time that you use the device. Set
personal limits of one hour a day.

2. Keep the volume down to 65-70 decibels, which is the
level of normal conversation. At this time, there is no
way to set loudness restrictions on the device. Note that
turning up the volume by 10 decibels can be the difference
between a loud motorcycle (90 dB) and an alarm clock (80
dB).

3. Invest in noise-canceling headphones. Although these
earphones are more expensive (about $50), they are worth it
because they limit the amount of background noise and allow
the listener to keep the volume down. Headphones that
cover the entire ear (instead of insertable earbud) are
safe and affordable over the long run.

4. Don't allow your kids to have an iPod. If they already
have one, limit the use and monitor the loudness levels.
As small as these devices are, it is easy to pop in the
earbuds and listen while in the car, on the bus, etc. If
you can hear their music from a few feet away, the volume
is too high.

Our current infatuation with iPods is likely to increase
rather than decrease since just about anything can be
downloaded directly to this tiny device. But if you can
restrict the amount of time you spend using an iPod and
incorporate more traditional forms of listening, your ears
will thank you and you'll enjoy healthy listening for a
long time!

----------------------------------------------------
Lynda Stucky is an expert at working with people who want
to speak with clarity, credibility, and influence.
President and owner of ClearlySpeaking, her background in
speech pathology offers unique skills for consulting
business professionals on communication skills including
accent modification (regional and foreign), voice care,
vocal dynamics, diction, grammar and how to speak
concisely. http://www.clearly-speaking.com

The World Top Twenty Superfoods- Part 2

The World Top Twenty Superfoods- Part 2
Hi- and welcome to my second article on this great topic.
Last week in my first article I outlined my world top ten
superfoods. This week I'm going to finish off by looking at
numbers 11-20. Once again I should mention that these are
10 great foods for all round diet and health. Eat all
twenty consistently and you could add as much as 14 years
to your life. And they're not even expensive !!

Most fruits are healthy and good for you but one of the
best weighs in at number 11. It's the simple blueberry.

11.The Blueberry: this little fruit is packed full of
antioxidants which protect the eyes and cardio-vascular
system. They also have anti-cancer properties. The
antioxidants are also found in abundance in blackberries
and bilberries. Eat them all in smoothies, in fruit salad
or just on their own. Fantastic !

12.Goji Berries: at number 12 it's the goji berry. Is there
anything that this great berry doesn't do ? It's a
fantastic superfood. Wait for it- it contains anti-ageing
and anti-tumour properties, its packed with vitamin C,
antioxidants, selenium, zinc and calcium. Goji berries are
also high in omega which are needed for the efficient
working of the nervous systems and the brain. They also
taste fantastic with cereal, yogurt, as a smoothie, in
muesli or just on their own.

13.Sauerkraut: At 13 its raw sauerkraut. Sounds horrible-
this food even increases your libido- wow more sex as well
!! This superfood is rich in vitamin C and has been used in
the past to treat constipation. I have to admit this is the
only superfood I haven't tried but I soon will.

14.Oregano: The herb oregano is rich in antioxidants, so
rich that it has the most of nearly any food. This herb is
great for improving digestion and the immune function. It
also has anti-inflammatory and anti-bacterial properties.
Add it to stews and soups but make sure its after cooking
or you'll lose all its goodness.

15.The raspberry: At 15 its one of the world's most eaten
superfoods- the humble raspberry. These are high in fibre
and folic acid as well as containing ellagic acid which has
been proven to have anti-cancer properties.

16.The carrot : At 16 it's the humble carrot, loved by
humans and by rabbits ! These contain antioxidants such as
zeaxanthin and lutein which protect against cancer but are
also great for protecting the lungs, the eyes and skin.

17.Turmeric weighs in at number 17. Stacked full of
curcumin which contains antioxidant, anti-cancer and
anti-inflammatory properties.

18.Sea veggies' these are alkalizing and detoxifying and
are so powerful that they only need to be taken in small
quantities. They contain calcium, iron and iodine in higher
quantities than land plants.

19. Slippery Elm tea - this can help assist recovery from
stress related disorders, from surgery, inflammation and
gastro-intestinal disorders. To gain real benefits you need
to drink 2-3 cups a day.

20.Water - so why is water in the top twenty list ?
Because you need water for efficient brain function,
circulation, digestion, stamina, healthy skin- in fact
every bodily function that you can think of. So drink
plenty of it !!

So that's it the world's top twenty superfoods. Most are
cheap, most are easily available so be sensible and grab a
superfood not a burger !

----------------------------------------------------
Paul Costello is the vice principal of a high school , a
writer and a father. He is interested in diet and health
and has a great web site at :
http://www.ultimatedieting.info