Home Beauty School on a Budget

“Zaryadka” (energizing)--Russian-style morning workout

2011-08-11T08:55:00.000-07:00

Hi there!
It's me Svetlana!

The Russians believe in power of energizing morning exercises. Over many generations they developed a simple but effective morning exercise routine that infuses body with energy for the whole day. It is not a vigorous set of exercises and in this way it differs from a traditional Western-style morning workout that usually includes jogging or running, or even a visit to the gym for a vigorous workout. Russian traditional “zaryadka” is a set of various low-key exercises that have one goal: to wake up your body and mind, recharge them with energy and vigor, and get you ready for a long day ahead. The Russians call this routine “zaryadka” which can be translated as “recharging” or “energizing”. You got the idea, right? My mother who is a life-long devoted “zaryadka” enthusiast (off note, my paternal grandma was the same way) swears by it.

Traditional “zaryadka” is done shortly after awakening. Ideally the exercises are done outdoors (many enthusiasts do it outdoors in any weather, including brutal Russian winters) or at least with windows open to the fresh air (yes, even in cold seasons!). Classic Russian “zaryadka” is followed by a traditional so called “cold water procedures”. This means that after completing “zaryadka”, a person fully undresses, gets into a bath tub, dips a rough shower mitten or a loofah in cold water, wring it slightly and massage that whole body vigorously in order to “get the blood flowing”. The more extreme version involves pouring a bucket of ice-cold water all over the body and a vigorous massage with a loofah. This is believed to boost immunity. Of course, this all is done before the regular morning shower (and breakfast!).

The Russians believe that exposure to the “elements” connect you with nature and make blood circulate more vigorously, carrying more oxygen to the body, thus the body invigorates and recharges for the day. Despite a relatively low intensity of exercises, one should not underestimate potential calorie-burning and muscle-toning effects of “zaryadka”. After all 20 minutes of morning workout is better than nothing, and one can vary exercises and their intensity as much as they want.

For people like me who are not “morning people”, this is an ideal choice. I hate even thinking about running at 6AM, let alone lifting weights, but I would like to do some exercise to get my body running for the day. So “zaryadka” provides an ideal solution for me and people like me.

If you do not exercise at all, consider starting with “zaryadka” two to three times a week until your body is ready for more challenges. After you get in the “mood” of moving your body, you can try any of the exercises or their combinations I describe in several chapters of the Part II of this book (which is called “Fitness on a budget”). Keep in mind our ultimate goal: saving time and money and still looking fabulous!

Now I am going to describe a set of typical exercises that can be included in the traditional Russian “zaryadka”. This is just to give you an idea, something to start with. These exercises are not set in stone. Moreover, many people create their own moves, sequences, etc. However, if you start with these exercises you may quickly find your own way to modify them to your own needs. Remember, the goal is to wake up your body and mind without overstressing your systems early morning.

1. Start when you are still in bed, just after waking up. Stretch nicely by reaching your arms above your head and stretching legs in the opposite direction like you are trying to reach the footboard. Hold for several seconds, relax, and repeat several times while breathing deeply.

2. Follow by bringing both knees to your chest and holding them with both arms, feeling a nice stretch in your lower back. Repeat several times.

3. Bring both knees to your chest and while keeping them bent, twist your pelvis back and forth to the right side and then to the left side trying to touch the bed on the right side and on the left side with your bent legs. You should not roll your body during this move, just twist your pelvis. Your back stays flat on the bed. Breathe freely in and out. Repeat 6-8 times to each side.

4. Now…get out of bed (yes, I know, I know. Do it slowly. There is no rush and no hype. Take your time). Make sure you wear loose and comfortable clothing for the following set of exercises. If you are already wearing your PJs it’s perfect. Stay this way. Now it’s time to do some essential zaryadka” moves.

5. Walk (or jog) in place (approximately one minute). While walking in place, you can repeatedly raise your arms above your head and drop them down as you wish to promote deeper breathing.

6. Stand with feet hip-width apart with arms fully extended down at your sides. While taking a deep breath, raise your arms above your head in a sweep motion, and bring the palms together. Exhale and bend forward (as far as you can) while lowering arms all the way down (imagine that you are trying to reach the floor). Inhale, and raise body back to the upright position while raising your arms above your head again. Repeat the cycle 10-12 times.

7. Stand with feet hip-width apart and hands resting at the waist. Lower your chin to the chest and slowly rotate your head clockwise (make a full circle). Rotate your head counterclockwise making a full circle. Make sure you don’t hold your breath during the exercise. Repeat 6-8 times each way. Do not do this exercise if you have serious neck or dizziness problems as they may get aggravated by this motion.

8. Stand with feet hip-width apart with fully extended arms at your sides. Make 6-8 synchronous circular arm motions forward with your arms fully extended. Do not hold your breath. Perform 6-8 synchronous circular arm motions backwards. Repeat 2-3 times each way.

9. Stand with feet hip-width apart and hands resting at the waist. Bend forward at the waist as low as you can and make a full clockwise circular motion with your upper body around your waist (make a full circle). Hands stay at the waist at all times. Resume upright position. Repeat counterclockwise. Breathe freely during the exercise. Repeat 6-8 times each way.

10. Stand with feet hip-width apart and hands resting at the waist. Bend your upper body at the waist to the right side as low as you can, resume upright position. Bend to the left side, resume upright position. Hands remain at the waist at all times. Breathe freely. Repeat 6-8 times to each side.

11. Stand with feet hip-width apart and arms extended down at your sides. Inhale and raise both arms above your head. While exhaling slowly, bend at the waist forward as low as you can trying to keep your knees locked. Try to reach your toes with your fingers. Assume upright position. Repeat 8-10 times. Keep your breathing regular and deep.

12. Perform 6-10 squats (preferably deep, but you can pick your own style!) while breathing freely. Rest for several second. Repeat 3 times with short rest in between sets.

13. Hold on a wall, chair, or any other object for balance and perform toe rises. Rise on your toes in rapid sequence 20-30 times (or more as desired). Rest for several seconds and repeat 3 times.

14. Jump in place as many times as you wish. Breathe freely.

15. Jog in place for a minute or two.

• Finish your “zaryadka” with two exercises that you started it to normalize breathing and heart rate:

• Walk in place (approximately one minute). While walking in place, you can repeatedly raise your arms above your head and drop them down as you wish to promote deeper breathing.

• Stand with feet hip-width apart with arms fully extended down at your sides. While taking a deep breath, raise your arms above your head in a sweep motion, and bring the palms together. Exhale and bend forward (as far as you can) while lowering arms all the way down (imagine that you are trying to reach the floor). Inhale, and raise body back to the upright position while raising your arms above your head again. Repeat the cycle 6-8 times. Congratulations, you just finished your “zaryadka”!

So long!
Svetlana

How to prevent weight gain after 40

2011-02-13T05:49:00.000-08:00

Hi! It's me Svetlana.

The following article was pulished on line by By Melanie Haiken, Caring.com (Tue, Jan 04, 2011). Here I will give you the abbreviated version (the full version you can find at http://health.yahoo.net/caring/weight-loss-after-40-why-it-s-so-hard-and-what-works).

"Starting in our early 40s, our bodies go through a series of changes that affect the very core of our being. Thanks to hormonal and other changes, the very growth rate of our cells slows down. Some of these changes are the result of the natural aging process. It's just something we have to learn to work around.

1. Get to know your body's new biological rhythms -- and adjust to them.

In long-ago times, older didn't necessarily mean plumper. Think of those icons of the American prairie, the sinewy pitchfork-wielding farm couple pictured in American Gothic. But today, those of us over 40 face a twofold challenge: We're living longer, and we're no longer out there pitching hay to the cows at 5 a.m.

When it comes to burning calories, it's a fairly simple equation. What goes in must be burned off, or it sticks to our ribs. Acquiring weight is absurdly easy -- eating just 100 extra calories a day (100 more than what your body burns) will lead to a nine- to ten-pound weight gain over the course of a year, experts say. How much is 100 calories? Not a lot: A can of Coke contains 155 calories, a chocolate bar more than 200. Of course, that cola or chocolate chip cookie is no problem if we're walking or running it off. But after 40, our activity level tends to decline, too. So the challenge is to bring the two into balance.

Look back over the past year, and think about when your weight seemed to be holding steady and when it seemed to be trending slowly upward. What were you doing during the good weeks? What sabotaged you the other times? Make a list of what works for you, and what throws you off. Your own healthy habits in the past are the ones most likely to work for you now.

2. Eliminate underlying metabolic conditions.

Would it surprise you to know that thyroid problems strike as many as one out of five adults over age 40? The most common of these is hypothyroidism -- an underactive thyroid -- and hypothyroidism is one of the primary reasons many people over 40 can't lose weight. The thyroid is a tiny gland that produces hormones that regulate metabolism, and when it's underactive, so is everything else. Think of low thyroid as having your internal thermostat set too low. Symptoms include feeling cold all the time, poor circulation in the hands and feet, clammy hands, tiredness and lethargy, hair loss (including eyebrows and eyelashes), and weight gain -- despite real attempts to exercise and eat well.

If you suspect an underactive thyroid may be undermining your metabolism, the first step is to call the doctor and ask for a thyroid test.
3. Adjust your eating habits for maximum energy.

Your goal at this stage in your life is to keep yourself feeling full without succumbing to the temptation to eat like you could at age 20.
Here's the rule: Try eating five to six small meals a day, and don't go more than three or four hours without eating. For example, you might eat a healthy breakfast before you leave for work, then have a nonfat yogurt in the late morning. Then instead of eating a big pasta lunch and spending the afternoon in a stupor, eat a light lunch and spend the rest of your lunch break taking a brisk walk. An afternoon snack of trail mix and an apple keeps you from needing the 4 p.m. sweet treat and makes it easier to avoid overeating at dinner.

Your goal is the opposite of the starvation approach to dieting -- you want to trick your body into feeling satisfied and well-fed at all times, though the total amount you're eating is less.

4. Trick your metabolism with fat-fighting foods.

I know you've heard it before, but it's true: It's really not just about how much you eat, but how much of which foods. There are plenty of healthy foods you can eat all you want of -- and no, that doesn't mean stuffing your fridge with celery sticks, 1970s-style. Instead, make a few simple tweaks to your diet, incorporating foods that actually fight fat instead of those that trigger it. Then eat other foods in moderation, and you should be OK.

5. Make muscles an ally in your weight-loss campaign.

There's one thing the exercise gurus have gotten right: The more muscle mass you have, the more effectively your metabolism burns calories. But sad to say, a natural tendency of aging is to lose muscle, gradually replacing it with fat. So in order to enlist the calorie-burning abilities of muscle, we do have to work at it.

A common misconception, though, is to mix up muscle-building with aerobic exercise. Both are good, but the aerobic part -- though it does burn calories -- isn't what we're talking about here. What you really need to focus on for long-term benefit is basic strength training. Buy some hand weights, a bar, and some stretch bands, and channel your high school gym teacher.
6. Get more sleep to burn more calories.

Yet, paradoxically, getting a good night's sleep is one of the keys to losing weight, says neurologist David Simon of the Chopra Center in Carlsbad, California. In recent years, significant research has shown that lack of sleep is directly connected to weight gain because of the actions of two hormones, leptin and ghrelin, that control hunger and satiety, or feeling full. When you're sleep deprived, your ghrelin levels increase at the same time that your leptin levels decrease. The result is more craving, less feeling full. Add to that the fact that sleep-deprived people often crave "energy" foods, which tend to be sweet or salty, and you can see how small changes in your routine can add up to big weight gain.

The older we are, the harder it is to get a good night's sleep -- and the less we sleep, the more likely it is we'll gain weight. What to do? Take steps to combat sleep problems and your waistline will benefit, too.

7. Strike up a healthy relationship with your sweet tooth.

A trick that many experts recommend: Cut the treat in half before you start eating, carefully wrapping the second half up to "save for later." You may or may not want it -- sometimes if you eat the first half slowly and consciously enough, you'll feel satisfied. But knowing it's there if you do plays a nice trick on your brain, which tends to crave things it perceives as being in short supply.

Also, don't try to substitute artificially flavored sweets. Researchers have recently discovered that artificial sweeteners fail to trigger the body's natural satisfaction response. So eating that 100-calorie artificially sweetened cookie only adds to your problems; you'll keep on wanting the real cookie, so the 100 calories you just ate were in vain.

8. Forget dieting. Instead, focus on your fuel-to-energy ratio.

If, like most 40-somethings, you're packing some extra pounds, you've probably made plenty of resolutions to go on a diet. You've also probably figured out by this point in your life that diets rarely work, and neither does suddenly embarking on a strenuous new exercise regimen. There's a good reason that sudden, drastic changes don't lead to long-term weight loss, and may even lead to a rebound. Have you noticed that your weight tends to stay fairly constant week to week, even if one day you go on a junk food binge and the next day you're fairly good? Nature designed us with optimum abilities to maintain a steady metabolic rate, because it helps us weather food shortages and sudden demands on our energies.

Unfortunately, this means that when you've gradually gained weight over time, your body has adapted to the new weight and now does its best to hold onto it. So here's what you do: You make slow, gradual adjustments to each end of the equation. And you -- and only you -- decide which end of the fuel-in, energy-out equation to emphasize and when.

9. Make slow, realistic changes in tune with your lifestyle.

Let's say you want to lose ten pounds. To do so right now, you'd have to eat nothing at all for about 2 weeks, or jog for 51 hours, or walk for 126 hours. Not only would it be impossible, attempts like those would send your body into starvation-mode metabolic slowdown, sabotaging your efforts.

But you could also, much more effectively, set out to lose one to two pounds a week for the next five to ten weeks. Remind yourself that you are the only one in charge of tuning up your metabolic engine. Decide whether you prefer to focus your energies on cutting down the number of calories you're consuming, or on upping the number you're burning. Most likely, you'll strike a balance between the two that suits you. If adding three half-hour walks a week is relatively painless for you, that's a good choice. If going outdoors in ten-degree weather is singularly unappealing and you wouldn't be caught dead in a gym, then focus on dietary changes instead.

Your primary goal should be making small, gradual lifestyle changes that you can incorporate into your daily routine and stick with over time. That's the ultimate secret to combating over-40 weight gain."

So long!
Svetlana

How to cut 500 cal per day without much effort (by Holly C. Corbett)

2011-01-06T03:47:00.000-08:00

Hi there!
It's me Svetlana.
I came accross this excellent article on line describing how to cut several hundred calories per day without major effort. I am going to quote directly from the article and you can check it yourself on line (see attached link).
http://fitbie.msn.com/lose-weight/tips/simple-ways-cut-500-calories/tip/9

You probably already know the math: You have to cut 3,500 calories to drop one pound. To lose a healthy pound a week, that’s 500 calories a day! But you don’t have to deprive yourself or add an hour to your exercise routine to reach your weight loss goals. Here are 24 no-sweat tips for torching calories anytime, any place.

At Breakfast

Make a trade. Swap your bagel for an English muffin to slash 220 calories, a glass of whole milk for skim to save 70 calories, and a three-egg omelet for one egg and two egg whites, or pork sausage for turkey sausage to cut about 125 calories each.

Measure portions. “It’s so easy to eat a whole cup of cereal rather than a half-cup serving,” says Susan Kleiner, RD, PhD, co-author of The Good Mood Diet and The Power Food Nutrition Plan. “Simply measuring out one serving can save you up to 200 calories.” Keep in mind that a cup of granola can have up to 600 calories, while a cup of high-fiber cereal has only about 120.

At Lunch

Move on your lunch hour. “A brisk 15-minute walk burns about 100 calories, and it gives you less time to eat,” says Marjorie Nolan, RD, CND, CPT and national spokesperson for the American Dietetic Association. Walk during your lunch for five days and burn 500 extra calories. Or try wearing a pedometer to measure out 10,000 steps a day, or about 5 miles—you’ll automatically burn 500 calories without even hitting the gym.

Order wisely. Use hummus or mustard instead of mayo, and a roll for sliced bread on your sandwich, and cut about 200 calories. Opt for a salad instead of fries to save another 300 calories for a total of 500 saved.

Chew your food. An easy way to slash calories is to slow down when you eat. Women who chewed at least 20 times before swallowing ate up to 70 calories less at mealtime, according to the American Journal of Clinical Nutrition. Since it takes 20 to 30 minutes for your body to register that you are full, researchers believe eating more slowly allows you to get to the point where you feel satiated on fewer calories than if you’re shoveling it in.

At Dinner

Downsize your plates. Rather than depriving yourself of food to drop pounds, simply use smaller plates. “People eat as much as is on their dish rather than the amount that their body actually needs,” says Jacob Teitelbaum, MD, author of Beat Sugar Addiction Now! “If you shrink the size of your dishes by a quarter, such as going from a 12-inch plate to a 9-inch plate, you’ll cut 500 calories without feeling deprived.” The research backs it up: People serving themselves ice cream in larger bowls ate 31 percent more than their counterparts eating from smaller bowls—and both groups reported feeling full, according to the American Journal of Preventative Medicine.

Wait to have seconds. Once you’ve downsized to smaller plates, Dr. Teitelbaum recommends giving yourself permission to eat as much as you want, but waiting 20 to 30 minutes to have a second helping. “You almost never go back because you’ve given your body time to register that you’re feeling full, so you easily save hundreds of calories.” Even if you do opt for seconds, you’re likely to get a smaller helping because hunger hormones won’t be driving your appetite.
Slim your sides. Instead of dipping chips in fat-packed sour cream, try serving baked tortilla chips or whole wheat pita wedges with low-fat refried beans and chunky salsa. It’s a tasty way to sneak in an extra serving of veggies and cut 109 calories. Or trade a side of traditional potato salad for sliced tomatoes, cucumbers, and onions tossed with fat-free Italian dressing to cut 258 calories.

Eating Dessert

Make over your sweets. You won’t miss belt-busting peach cobbler or banana splits if you have other good-for-you options to choose from. Save up to 400 calories by making grilled fruit kebabs: Slice one peach and one small banana into quarters, thread four pieces fruit each onto two skewers, and brush with one tbsp honey each. Grill each side for about 4 minutes, or until flesh is tender but still firm. Sprinkle on cinnamon. Or, if you want to have your cake, cut a thin slice of pound cake, layer on berries and top with light whipped cream for a decadent-tasting dessert for less than 150 calories.

Skip the oil. Replace oil with applesauce when baking to slim down. “Two tablespoons of oil is about 200 calories, while 4 tablespoons of applesauce is only 40—you have to double the applesauce to oil ratio in recipes,” says Marjorie Nolan, RD, CND, CPT and national spokesperson for the American Dietetic Association. Make the switch and save 160 calories without sacrificing flavor, and top your treat with a dollop of light whipped cream instead of premium vanilla ice cream to save another 220 calories.

Dining Out

Leave something on your plate. Restaurant dishes are up to 250 percent larger than a normal portion size, so simply leaving a quarter of the meal on your plate can save up to 500 calories. Leaving a few bites of any potato or noodle dish cuts up to 100 calories alone because they almost always have added butter, oils or other fats, says Susan Kleiner, RD, PhD, co-author of The Good Mood Diet. And skip the extras, such as the bread basket, to keep from breaking your calorie bank. Or, if you’re at a Mexican restaurant, forgo the tortilla chips—they can equal more calories than your entire meal.

Know before you go. Before you head to a chain restaurant, check out the nutrition information on its web site – diners who saw nutrition information before selecting their meals ate an average of 52 fewer calories, according to the American Journal of Public Health. Moreover, you’ll be able to make smarter meal choices. Instead of having Chili’s Steak and Portobello Fajitas for 1130 calories, you can choose Chili’s Classic Chicken Fajitas for just 360 calories—a savings of almost 800!

During work

Take a stand. “You can burn up to an extra 500 calories a day without doing a lot of activity simply by standing rather than sitting,” says John Timmerman, a certified personal trainer at Trillium Fitness in Syracuse, New York. “It can make the difference between burning 120 calories an hour versus 60 calories.” If you can’t get away from your desk, try standing to make a phone call or read a report. Even shutting your office door to squeeze in 5 minutes of pushups or jumping jacks can burn another 50 calories.

Have a ball. “Trading your desk chair for a stability ball helps you burn extra calories because you’re forced to use your core muscles to stay stable,” says Marjorie Nolan, RD, CND, CPT and national spokesperson for the American Dietetic Association. “You could burn up to 350 extra calories over an eight-hour workday while helping to tone your stomach and boost circulation.”

Drink up. It’s no secret that swapping water for soda can save you hundreds of calories—about 300 a day if you drink two cans. But drinking 20 to 60 ounces of water daily might also help boost your metabolism so you burn even more calories, says Greta Blackburn, founder of FitCamps and co-author of the new book, The Immortality Edge. “If you’re not getting enough water, your kidneys turn to your liver for help, which takes away from your fat-burning ability and slows metabolism.” To make water more appealing, try adding sliced cucumbers, or low-calorie flavor packets that offer fizz and a shot of vitamins, such as the new orange-flavored eBoost.

Watching TV

Don’t eat and watch. “People who snack in front of the television consume an average of 288 extra calories a day because they’re eating mindlessly,” says Dr. Teitelbaum. If you want to snack, turn off the TV, serve yourself on a dish, and really pay attention to what you’re putting in your mouth to slash calories.

Try commercial cardio. “Doing some kind of cardio, such as jumping rope or jogging in place, burns about 10 calories a minute,” says says Marjorie Nolan, RD, CND, CPT and national spokesperson for the American Dietetic Association. “If you watch an hour of TV a night and add cardio moves during the 10 commercial breaks that typically air, you could blast up to 300 extra calories without missing your favorite shows.” Adding “commercial cardio” and nixing mindless snacking cuts more than 500 calories.

On a Saturday

Sleep in. “Studies show people who get less than 6 hours of sleep eat up to 300 calories more during the day because a lack of sleep triggers the production of the hunger hormone, grehlin,” says Marjorie Nolan, RD, CND, CPT and national spokesperson for the American Dietetic Association. Each extra hour of sleep could save you 100 calories. So don’t set your alarm on Saturday, and if you snooze, you lose.

Clean house. Spend 2 hours getting organized by cleaning your garage or vacuuming and dusting the house to slash about 408 calories. Wear extra layers and switch the hands you use to sweat even more.

Get foot loose. Go out with your friend and move to some live music, or just blast your favorite tunes and dance around your house. Rocking out like this for an hour torches 445 calories—and you’ll be having fun so it won’t feel like exercise.
Go for a ride. Biking is great impact-free cardio—plus you have to engage your core muscles to stay balanced. One hour of biking at an easy pace blasts 272 calories—pedal just twice a week, and that’s more than 6 pounds dropped in a year. To find a bike trail near you, check out traillink.com.

Run some errands. Spend an afternoon food shopping and unloading groceries to burn close to 500 calories. Cook dinner to burn 136 more.

During workout

Switch it up. You can burn up to an additional 250 calories in a half-hour, or 500 in an hour, by incorporating intervals versus exercising at the same pace, says Nolan. Whether you’re swimming laps, running, riding a stationary bike, or using the treadmill, you can increase the calorie burn by picking up the pace to the point where you are so out of breath that you can’t even talk for 30 seconds, then slow down for one and half minutes to recover. “You know you’re doing the 30-second pushes right when you’re grunting or you want to scream,” says Blackburn. Start with a 5-minute warm up, repeat these 30-second intervals eight times, and then recover for 10 minutes.

Take 15. “Even if you’re really pressed for time, you can usually find 15 minutes in your day to exercise,” says Nolan. For the days when you don’t have time to spare, try doing three 5-minute circuits using free weights. “The key is to get your heart rate up while using as many muscle groups as possible to torch up to 250 calories in just 15 minutes.” If you can find two 15-minute chunks in your day to do these moves, you can blast up to 500 calories. Do three sets of this circuit:
90 Seconds: Squat with a bicep curl, and stand to go straight into an overhead shoulder press. Repeat. 90 Seconds: Lunge forward with right leg while raising weights out to side to shoulder level, hold for one second, bring leg back and arms down to return to starting position. Alternate legs and repeat. 120 Seconds: Do a row while standing on right leg to engage your core muscles, repeat for one minute then switch to left leg..

Good luck!
So long!
Svetlana

Safety and precautions while using organic ingredients for home-made cosmetics

2010-12-14T03:44:00.000-08:00

Hi there! It's me Svetlana.

Before we get started, I would like to give you a word of caution. Not all the organic ingredient are safe for the skin. Many fruits, vegetables, and berries are natural skin irritants and should not be used. What may be good for your friend may not be good for you. We know that commercial preservatives irritate skin and may cause allergic reactions. That may be true with organic ingredients as well, especially for a person with very sensitive skin, or skin prone to breakouts. Also preservatives make commercial cosmetics safe as they kill or inhibit bacteria, mold, and viruses. Organic cosmetics we make have no preservatives, so we have to be very careful to use only fresh ingredients and clean utensils. Use a clean spoon, cotton swab, or a spatula to scoop a product out of a container. Never use your fingers to prevent introducing germs into a product. Freeze or refrigerate final products away from raw meats, using clean containers. Do not store them in room temperature as light and heat may cause decomposition. Thaw the product only when you are going to use it. Discard anything that looks spoiled or even suspicious or make only small amounts at a time so nothing goes into waste. If the homemade cosmetics are mishandled they can get contaminated and cause skin irritation which would defy the whole purpose of making them.

The best solution that I adopted from my mom is to make very small amount of a product and use it right away, or to refrigerate the leftovers and to use them over the next one-to-two days, the latest. Actually, the greatest thing about many organic marks that you may use a small piece of fruit, just mashing it with a fork, and apply on your face, or mix tiny amounts of yogurt and honey straight from a container for another fabulous impromptu mask. No storage is needed in this case. Of course, in case of body scrubs, lotions, toners, creams, etc., you will need to either refrigerate and use it within the next couple of days, or freeze it in small plastic bags (each for one use) to thaw the product just before the next use.

The majority of natural ingredients, including fruits and vegetables, can be frozen and thawed safely, without losing their beneficial properties. Be careful with lemons. Lemons have high acidity (pH 2) attributable to the presence of citric acid. If used with caution, lemons can be very beneficial for the skin. The lemon acid tightens up the enlarged and clogged pores, cleanse the oily and unclean skin. Lemon also has lightening properties so lemon juice is often used to lighten freckles and dark spots. If used undiluted, sometimes lemon juice can cause skin irritation and even mild chemical burns. Dilute lemon juice with small amount of water before applying to your face.

The same is true about any citruses, as well as strawberries and grapes. They are not as acidic as lemons, of course, but in some cases of sensitive skin, may cause skin irritation. In rare cases of extremely sensitive skin, even cucumbers can cause skin irritation due to the presence of Alpha Hydroxy Acids, even though traditionally cucumber masks have soothing properties.

To make a long story short, if you are making a new facial mask, using a fruit or a vegetable never used before, apply it for fifteen to twenty minutes over the wrist. If you see even mild skin redness/irritation, it’s not a good idea to use this ingredient for a facial mask. Dairy products (yogurt, sour cream, milk, buttermilk, kefir) as well as oats and oils, should be safe for all skin types.

So long!
Svetlana

Ingredients we need to make home-made cosmetics

2010-12-14T03:42:00.000-08:00

Hi there! It's me Svetlana.
We will need these organic ingredients to make home-made cosmetics:

Fruits

Vegetables

Berries

Coffee grounds

Cacao powder

Oils (either one of these: olive, sunflower, castor, or any light vegetable oil like canola oil; also coconut and tea tree oils)

Butter

Eggs

Salt (sea or table)

Baking soda

Sugar

Oats

Essential oils

Herbs (fresh or dried)

Milk

Sour cream

Kefir

Yogurt

Honey

Lemons

Aloe vera

Beer

Castile soap

Vinegar

Mayonnaise

Herbal teas and regular black tea

Cornstarch

Flower

Alcohol (any of this will do: vodka, gin, rum, witch hazel).

So long!

You noticed that these are affordable and easily found ingredients. I shop in regular food stores (while shopping for groceries) or local natural food stores. Again, you may already have many of them in your fridge and kitchen cabinets. Small amounts will take you far in homemade cosmetics. Always use fresh ingredients. Store final products in the fridge.

Equipment we need to make home-made cosmetics

2010-12-14T03:40:00.000-08:00

Hi there! It's me Svetlana.

You will need the following equipment:

grater,

measuring cups and spoons,

stirring spoons or rods, blender (or food processor),

whisk (either electric or manual),

coffee grinder,

fennel,

coffee filters,

cheesecloth,

paper towels,

glass and ceramic bowls for mixing,

eyedropper,

strainer,

assorted jars, bottles, storage containers, spray bottles.

As you can see you probably already have either all the equipment or almost all of it in your kitchen. Personally I use the same equipment for cooking as I use for cosmetics making, except for storage containers. Some people have a separate set of equipment they store away from the main kitchen utensils. It’s your choice. Make sure your storage containers are clearly marked or have a different color (shape, place in the fridge, etc.) from your food-storing containers, so your family members do not confuse your cosmetics for food and do not accidentally eat or throw them away.

So long! Svetlana

Beauty suggestions from famous Soviet movie stars

2010-11-14T06:33:00.000-08:00

Hi there!
It's me Svetlana.
Both my mother and my grandmother also were avid movie lovers. After the World War II, when the Soviet Union was recovering from the devastation, and poverty was rampant, but the hopes were high, the soviet people used movie theatres as great outlet to unwind. Hugely popular during that time, movies, both foreign and domestic, became a sort of a universal remedy, providing affordable entertainment, giving hopes and aspirations, fueling ambitions and dreams. There were many beloved movie stars of the Soviet postwar era, and I remember many of them from the old movies I used to watch with my parents. Several of the Soviet actresses were so legendary and so adored they were almost lifted in the rank of superheroes. These drop-dead gorgeous ladies, many of whom worked in the movie and theater industry for decades never had any plastic surgeries or cosmetic enhancements. They just put a lot of everyday work into their looks, relying mostly on homemade cosmetics and natural remedies, as well as regular exercises (including face exercises) and food portion control to stay in shape.

My mother meticulously collected and regularly used cosmetics recipes and suggestions from famous Soviet movie stars. Here are some of them.

Face mask.

One egg yolk

½ tea spoon honey

5 drops sunflower seed oil (off note, there was no olive oil available in the Soviet Union, but the sunflower seed oil is just as healthy and good as olive oil).

Mix well and apply to face and neck for 20 min. Rinse off. One can do this mask every other day.

Face mask for reducing pores.

One egg yolk

½ tea spoon honey

Several drops of fresh lemon juice

Mix well and apply to face for 15 min. Do you feel the skin tighten a little? Good! Rinse off.

Dairy products as face masks.

-While making morning coffee or a breakfast, apply some sour cream or kefir on the skin of face and neck for about 15 min. Kefir reduces the appearance of pores. Rinse in the shower.

-Use milk to wash your face, and the skin will look terrific.

-Can also use mineral water.

Contrast compresses for a double chin.

Wet a face cloth in very warm water, ring excess of water, and quickly apply to the chin. Hold for 1-2 min. Alternate with very cold compress (hold only several seconds). Change compresses 5-6 times, alternating hot and cold. This will improve the blood circulation and tone the skin, reducing the double chin appearance.

Instant breast lift

Take ice cubes and rub your breasts with them every morning until the skin is reddish and you feel a pleasant tingling sensation. Some middle-age ladies swear by it saying they have breasts of twenty years old by using ice massage for years. I don’t think they are exaggerating too much.

Below is the picture os a super-star of the Soviet cinema Lyubov Orlova.

My mother's beauty tips

2010-11-14T06:06:00.000-08:00

Hi there! It's me Svetlana.
My mom is a huge natural beauty enthusiast. She is a real pro when it comes to achieving great looking skin and body with virtually no money! Here are some of her beauty tips.

1. Face towel should be soft. Never rub the face harshly with a towel but rather touch it lightly to absorb excess water.

2. A little bit of moisture left on the face after washing is good because when you apply a moisturizer you can use much smaller amounts to distribute it all over your face and neck. It also would help to prevent skin dryness.

3. Always apply skin products on the face and neck in upward motions avoiding pulling and stretching the skin.

4. For instant refreshing effect, try washing face and neck alternating warm and cold water. Finish with a cold splash. This will result in increased blood circulation to the face and neck area and give you a great morning glow. Avoid extremes of water temperature to prevent a temperature “shock” to the skin.

5. Before applying a facial mask, use a warm compress (or a steam sauna) to the face and neck for 3-5 minutes to increase blood circulation to the skin. This will make the mask itself more effective.

6. Never apply a facial mask around the delicate eye area. This may result in increase of wrinkles.

7. After applying a facial mask, recline comfortably with the legs resting on a pillow, better in a dark room. Close your eyes, completely relax and avoid talking and moving around for 15-20 minutes. Remove the mask with a warm and then cool water. Finish with a splash of lemon juice diluted in cool water.

8. For instant glow: put several ice cubes in a wash cloth and gently rub the face, neck and décolleté area until skin becomes pink. Don’t overdo to avoid temperature “shock” to the skin! Regular ice rubs are also great for keeping woman’s breasts in the best natural shape.

See you soon!
Svetlana

GROWN-UP BEAUTY

2010-10-09T05:37:00.000-07:00

Hi there!
It's me, Svetlana.
Less is more for mature skin says beauty expert Kay Montano.

The other week I had the pleasure of working with David Bailey on a shoot for Vanity Fair, with Sixties model icons Twiggy, Penelope Tree and Veruschka.

As they caught up and discussed old times, I became aware of how inspirational these women were, what extraordinary lives they've had and how ageless they seemed.
While swopping make-up tips with Veruschka (she showed me how she used to apply her iconic eye make-up, and I showed her how far foundation and powder had come) Penelope joked that David Bailey called them 'the new old'.
This is a perfect description, because despite Penelope being 59, Twiggy 61 and Veruschka 71, their simple make-up look, which didn't try to disguise wrinkles but enhanced their natural radiance, gave them a contemporary, youthful look.

Many women unwittingly age themselves by getting stuck in a make-up time warp, caking on too much or adopting an overtly modern style that can look like caricature, unintentionally implying a woman holding on to youth.
As you mature, it is important to learn to adapt to your skin's changing needs.
Looking good is all about minimal make-up and great-looking skin, so invest in a fabulous anti-ageing cream.

Clinical trials have seen visible benefits from products that include ingredients such as pentapeptides, vitamin A, hyaluronic acid, Argeriline and recently the sci-fi-sounding Matrixyl 3000. It is wise to read labels so you can decide whether you'd like your pentapeptides with or without petrochemicals, as there is evidence to suggest that our largest organ, the skin, can absorb these ingredients.

If, like me you're not keen on heavily perfumed, synthetic-smelling potions, but feel the need for topical nourishment, try the Environ range or MLab Anti-Ageing Moisturising Cream.

Regular exfoliation is also an effective way to give youthful luminosity back to the skin, and Jurlique Refining Treatment, which contains floral and herbal extracts, helps polish away dead skin naturally.

Another great skin 'fix' is a rejuvenating face mask such as White Gold Purifying Face Mask by Ina Crystals. As we age, we need to get cleverer with foundation and concealer because we aremore likely to get broken veins around our nostrils, skin discolouration and a blue/grey tint around the eyes.

You will need to learn how to cover up your blemishes without caking on the make-up.

The quality of your products is essential. Tinted moisturisers such as Laura Mercier's are fabulous for a sheer veil of colour.
Many women give up with concealers by the age of 40, as they can accentuate wrinkles.
But not so if you choose the correct colour (one shade lighter than your skin) of Touche Éclat.
Powder, too, has come a long way since granny's compact. Take the shine down with Chanel Pressed Powder in Mimosa.

The make-up trend for sheer colour is great news for anyone over 25, because dense, dark pigments are not designed with mature skin in mind. This is why Chanel blushers are my favourite.
Every woman needs a brown eyeshadow in the kit to give subtle shape to the eyes.

Laura Mercier's brown velvet compact has the perfect selection that, when used in conjunction with Shu Uemura eyelash curlers and Becca Mascara in black, create a polished look. Here's to the new old.

Wrinkle creams: Your guide to younger looking skin

2010-09-19T17:17:00.000-07:00

Many wrinkle creams and lotions sold in department stores, in drugstores and on the Internet promise to reduce wrinkles and prevent or reverse damage caused by the sun.

Do they work? Research suggests that some wrinkle creams contain ingredients that may improve wrinkles. But many of these ingredients haven't undergone scientific research to prove this benefit.

If you're looking for a face-lift in a bottle, you probably won't find it in over-the-counter (nonprescription) wrinkle creams. But they may slightly improve the appearance of your skin, depending on how long you use the product and the amount and type of the active ingredient in the wrinkle cream.

Common ingredients in anti-wrinkle creams

The effectiveness of anti-wrinkle creams depends in part on the active ingredient or ingredients. Here are some common ingredients that may result in slight to modest improvements in wrinkles.

Retinol. Retinol is a vitamin A compound and is the first antioxidant to be widely used in nonprescription wrinkle creams. Antioxidants are substances that neutralize free radicals — unstable oxygen molecules that break down skin cells and cause wrinkles. Retinol is less potent than the vitamin A derivative tretinoin, a topical treatment approved by the Food and Drug Administration (FDA) for treating wrinkles. Tretinoin is available only by prescription. Avoid vitamin A derivatives if you are pregnant or may become pregnant because they increase the risk of birth defects.

Hydroxy acids. Alpha hydroxy acids, beta hydroxy acids and poly hydroxy acids are all synthetic versions of acids derived from sugar-containing fruits. These acids are exfoliants — substances that remove the upper layer of old, dead skin and stimulate the growth of smooth, evenly pigmented new skin. Because hydroxy acids increase your susceptibility to sun damage, always wear sunscreen during use and for at least one week afterward.

Coenzyme Q10. Coenzyme Q10 is a nutrient that helps regulate energy production in cells. Some studies have shown reduction in fine wrinkles around the eyes with no side effects. Other studies show that application before sun exposure protects against sun damage.

Copper peptides. Copper is a trace element found in every cell. In products applied to the skin, it's combined with small protein fragments called peptides. Copper peptides enhance wound healing. They also stimulate production of collagen and may enhance the action of antioxidants.

Kinetin. A plant growth factor, kinetin may improve wrinkles and uneven pigmentation with minimal irritation. It's unclear how it works, but it may help reduce wrinkles by helping skin retain moisture and by stimulating the production of collagen. It may also be a potent antioxidant.

Tea extracts. Green, black and oolong tea contain compounds with antioxidant and anti-inflammatory properties. Green tea extracts are the ones most commonly found in wrinkle creams.

No guarantees: Assessing safety and effectiveness

The FDA classifies creams and lotions as cosmetics, which are defined as having no medical value. So the FDA regulates them less strictly than it does drugs. This means that products don't need to undergo rigorous testing for safety and effectiveness before approval to go on the market.

The FDA does step in, however, when advertisements portray cosmetics as drugs or when cosmetics contain ingredients that may pose a potential health hazard to consumers. For example, in 2002, the FDA ordered manufacturers of products containing alpha hydroxy acids to include a warning label stating that the acids may increase the risk of sunburn.

Because the FDA doesn't evaluate cosmetic products for effectiveness, there's no guarantee that any over-the-counter product will reduce your wrinkles.

Consider these points when judging the merits of using a wrinkle cream:

Lower doses. Nonprescription wrinkle creams contain lower concentrations of active ingredients than do prescription creams. So results, if any, are limited and usually short-lived.

Latest research. Research suggests that certain ingredients may improve wrinkles. However, most anti-wrinkle creams haven't been subjected to the comprehensive, objective research required to prove this benefit.

Cost. Cost has no relationship to effectiveness. Just because a wrinkle cream is more costly, may not mean that it's more effective than a less-costly product.

Daily use. You'll likely need to use the wrinkle cream once or twice a day for many weeks before noticing any improvements. And once you discontinue using the product, your skin may return to its original appearance.

Side effects. Some products may cause skin irritation, rashes, burning or redness. Be sure to read and follow the product instructions to limit possible side effects.

Your anti-wrinkle regimen

An anti-wrinkle cream may lessen the appearance of your wrinkles, depending on how often you use it, the type and amount of active ingredient in the wrinkle cream, and the extent of the wrinkles you want to treat.

But if you want to take the guesswork out of your skin-care regimen, try these more reliable ways to improve and maintain your skin's youthful appearance.

Protect your skin from the sun. Exposure to ultraviolet (UV) light speeds up the natural aging process of your skin, causing wrinkles and rough, blotchy skin. In fact, sun exposure is the No. 1 reason for aging signs in the skin, including uneven pigmentation. Protect your skin — and prevent future wrinkles — by limiting the time you spend in the sun and always wearing protective clothing and hats. Also, use sunscreen when outdoors, even in winter.

Choose products with built-in sunscreen. When selecting skin-care products, choose those with a built-in sun protection factor (SPF) of at least 15. Also, be sure to select products that block both UVA and UVB rays.

Use moisturizers. Dry skin turns plump skin cells into shriveled ones, creating fine lines and wrinkles long before you're due. Though moisturizers can't prevent wrinkles, they can temporarily mask tiny lines and creases.

Don't smoke. Smoking causes narrowing of the blood vessels in the outermost layers of your skin. It also damages collagen and elastin — fibers that give your skin its strength and elasticity. As a result, skin begins to sag and wrinkle prematurely.

If you're concerned about the appearance of your skin, see your dermatologist. He or she can help you create a personalized skin-care plan by assessing your skin type, evaluating your skin's condition and recommending products likely to be effective. If you're looking for more dramatic results, a dermatologist can recommend medical treatments for wrinkles, including prescription creams, botulinum toxin (Botox) injections or skin resurfacing techniques.

(From MayoClinic.com)

How Not to Overeat

2010-09-19T07:25:00.000-07:00

Written By New Life Ministries (copied from the Internet)

CBN.com – Consider the following suggestions to help you cope with the strong urges to overeat.

1. Give definition to your mealtime. Have regularly scheduled meals with healthy varied menus. Set an eating schedule that suits your needs (such as 3 main meals per day at set times). Have a special place to eat along with a table setting so that your meal has a clear beginning and ending.

2. Give yourself positive statements while you examine your struggle to overeat such as: “This urge is strong now, but I know it often goes away in a few minutes. Hunger signals come and go and increase over time. I’ll rate the intensity now and again when it returns.” “I’ll trust myself. I’m confusing my emotions with my urge to overeat. I’ve already eaten enough regular normal meals. ”What am I thinking and feeling? What do I need to do with these emotions now, other than overeat?

3. Do not immediately turn to food. Keep to your regularly scheduled meal plan. Focus on helpful coping statements such as: “My hunger and full food cues are confusing to me now, so I must eat according to my schedule.” “Smaller meals at regular intervals are more satisfying.” “I must take in food to nourish my body just like I would give my children or a friend medicine and good food.”

4. The next time you feel a food urge, take a deep breath and relax. Take a moment and jot down any thoughts or feelings you are having surrounding this urge. Are you stressed? Sad? Bored? Angry? Lonely? Was there anything in particular that stimulated the urge to eat? You can use this technique to gain time to make better decisions about eating and to gain a greater awareness of what is driving your urge to eat.

5. Break your old dietary rules slowly. If you have a rule that says you can’t eat breakfast, try eating a little bit. Leave the eating area at the point when you begin feeling discomfort. Gradually increase the amount you eat and length of time you stay in the eating area until you eat a healthy meal.

6. Eat smaller portions of foods you have been overeating. Since these foods will no longer be forbidden, you’ll probably not dwell on them or become anxious and guilty after eating them.

7. Try to eat moderate portions, and let go of diet myths that might have controlled your eating behavior. If you’re unsure what a standard portion is, use one cup, one-half cup, and one-fourth cup measuring cups, and you’ll learn how much satisfies your hunger.

8. If it is difficult for you to digest normal portions, remind yourself that it may be easier for you to eat smaller meals daily rather than three larger meals.

9. Think of ways to involve yourself in other activities once you’ve finished a meal. Keep a list of activities handy and refer to them often.

10. Pamper yourself. Plan things you enjoy doing each day, even if you have a limited amount of time. When you’re well-nourished emotionally, you’ll be less likely to turn to food.

10-Minute Fat-Burning Exercises

2010-09-19T07:11:00.000-07:00

Quick, easy exercises that will help you get in shape.

By Joanne Chen, Marie Claire

Your doc has said it all along: 30 minutes a day of moderate-intensity physical activity improves health and cardio fitness. But what if you barely have time to call your parents or squeeze in six hours of sleep? Here's what trainers—and sports-medicine experts—have realized: You don't have to do all 30 minutes in one stretch. In fact, you can do 20 or just 10 minutes a day to reap some of the benefits, from losing weight to toning to reducing stress and clearing your mind. The secret? In the case of weight loss, you've got to move fast and hard and circuit-train; in the case of building strength, you've got to do those moves slowly, precisely, and consistently every other day. Here, high-intensity 10-minute workouts that make the most of the time you've got. Do at least one each day, or if you’ve got time to spare, rotate up to four for maximum benefits.

The ground rules
If you are target-training (say, you want great arms), do the appropriate exercises for that body part consistently, every other day. If you want overall toning and fitness, mix and match the various workouts.

How to know if you're working hard enough: "If you were to hold a conversation during these segments, you should be breathing hard, but not be completely breathless," says Gabriel Valencia, co-founder of Focus Integrated Fitness in Manhattan.

The indicated time for each move is a suggestion. If you need more time to perform a move correctly, by all means take it.

Backyard boot camp

The lowdown: A heart-pumping, rev-up-your-metabolism workout you can do in your backyard, the gym, or a nearby park.

What you'll get in four weeks: A healthier heart and better endurance.

Special equipment: A bench; a set of stairs or step-up; a treadmill or open running space.

Extra credit: Wear a weighted vest. Start conservatively—about five pounds, says Valencia, who created this workout.

How it works:

30 seconds: Start with jumping jacks.

1 minute: Do step-ups (use a park bench if you're outdoors) with left foot leading for 30 seconds. Repeat with right foot leading for 30 seconds.

30 seconds: Follow with mountain climbers—Bend over and place hands on ground about 6 inches in front of feet, hands and feet shoulder-width apart. Knees are bent, back is as straight as possible. Keeping hands on the ground, jump up your legs and land so that right foot is in front of left; jump up again and land with left foot in front, right foot in back. Continue alternating.

4 minutes: Do sprint intervals: Run as fast as you can for 30 seconds; jog for one minute. Repeat for three sets.

30 seconds: Use a bench to do inclined push-ups.

1 minute: Continue with squats for 30 seconds. Release; repeat for another 30.

30 seconds: Do burpees: Stand feet shoulder-width apart; jump up with your arms straight up. Land with your hands and feet on the ground (same stance as the start of the mountain climber). Now launch feet back into a push-up position, then return to start of mountain climber. Next, jump all the way up, reaching your hands to the ceiling so that you're back to the same position as in your first jump. Continue.

2 minutes: Return to the bench and do a front plank, bracing your abs and making sure spine is straight, keeping your shoulders relaxed and away from your ears. Hold plank for a minute. Follow with side planks, holding 30 seconds on each side.

Homebody moves

The lowdown: No gym? No problem. With this total-body workout by Nick Kempen at Sports Club/L.A. in Miami, even the office makes for a good fitness space.

What you'll get in four weeks: Toned arms; jeans that fit better.

Special equipment: A pair of 5- to 8-pound weights.

How it works:

1 minute: Jog in place.

1 minute: Stand while holding weights vertically in your hands, arms stretched out. Now pretend you're sitting down on a chair, hold for three counts, then get back up, bringing the weights toward your chest. Repeat.

1 minute: Holding the weights, get in a semisquat position, spine at 45 degrees, back flat, arms hanging straight down, perpendicular to the floor. Now bend your elbows (so they're pointing up at the ceiling) and lift weights toward your chest; hold. Slowly lower weights to original position. Repeat.

3 minutes: Take your hand weights, arms by your side. Step right foot forward into a lunge; hold as you slowly bring up your weights in a bicep curl; return to original position. Now, while pivoting, step to the left (still with your right foot); hold; return. Continue for two more rotations until you're back to where you started. Now repeat entire revolution with the left foot forward.

1 minute: Do push-ups on the floor or against the wall.

3 minutes: Drop to the floor for a core hold—With forearms and toes on floor, keep spine straight and abs held in. Hold for one minute. Then release and stretch back into a yoga child's pose—Sit back on your shins and reach your arms to the floor in front of you. Repeat core hold.

Tennis training

The lowdown: Put your old racket and balls to use with these heart-pounding, court-inspired drills designed by Whitney Kraft, director of tennis at the U.S. Tennis Association Billie Jean King National Tennis Center.

What you'll get in four weeks: Better coordination, balance, and stamina; a new obsession with tennis skirts.

Special equipment: Tennis racket; three tennis-ball cans; two balls.

Extra credit: During rest periods, "dribble" the ball with your racket.

How it works (instructions assume right-handedness; reverse if you're left-handed):

30 seconds: Place two cans 4 feet apart in a vertical line in front of you; sprint around them, making figure-eights.

1 minute: Rest for 30 seconds. Repeat figure-eights for 30 seconds with racket—alternating between swinging in forehand position and backhand position.

1 minute: Place two tennis balls in front of you. Hold the racket in forehand position as you tap the right ball with your right foot; return to starting position. Tap again for 15 seconds, then touch the right foot to left ball, holding racket in backhand position, for 15 seconds. Repeat tapping sequence with left foot.

30 seconds: Arrange the three cans in a triangle as wide as your stance. Stand with each heel in front of a can so you're facing the one remaining "point can." Now step left foot behind point can and swing a forehand shot; return to starting position. Now step right foot behind point can and take a backhand shot. Continue alternating sides.

2 minutes: Rest for 30 seconds. Continue the above exercise, pretending to hit a low volley for 30 seconds. Repeat with high volley. Then alternate high and low volleys.

5 minutes: Rest for 30 seconds. Repeat circuit, starting with exercise 2.

Quickie yoga

The lowdown: A vinyasa-flow exercise (not for novices) that works the heart, builds core strength and flexibility, and centers the mind, created by Bethany Lyons, Crunch Group Fitness regional manager, New York City.

What you'll get in four weeks: Tighter abs and butt; harder thighs and shoulders; triceps definition.

Special equipment: Yoga mat.

How it works:

1 minute: Start with chair pose—feet shoulder-width apart, arms stretched up, spine straight, knees bent, and buttocks pointing back; hold for 30 seconds. Now straighten knees and lower arms. Take three deep and slow breaths, inhaling and exhaling through your nose.

6 minutes: Do three sets of sun salutations. (For a detailed explanation and photos of this sequence, go to iyogalife.com.)

30 seconds: When you're in downward dog, come forward into a plank, making sure your abs are held in and spine is straight; use knees if necessary while still engaging core; hold.

30 seconds: Bend elbows so you're in a low push-up position. Hold for eight counts. Push up to regular plank, and then into downward dog. Take three slow breaths.

30 seconds: From downward dog, jump feet through your arms into a seated position and come to boat pose—Legs and upper body are stretched up at 45 degrees; arms are stretched forward so your body looks like an upside-down A. Abs are in; spine is straight. Hold. Take five deep breaths.

1 minute: Now lie on your back, raise your feet, knees bent, and do slow-flow bicycles.

30 seconds: Lie down in corpse pose. Take three deep breaths; hold.

NBA drills

The lowdown: A high-intensity, basketball-inspired workout that'll make it clear why pro ballers get paid so much.

What you'll get in four weeks: Stronger shoulders; shapelier calves; better coordination.

Special equipment: Basketball; basketball court.

Extra credit: Grab a friend and pass the ball back and forth while doing the side-shuffle exercise below.

How it works:

1 minute: Stand with feet shoulder-width apart, then pass the ball around your waist continuously in a circular motion from right hand to left. Switch directions every 10 revolutions. "Let those muscles direct and control the movements," says Sean Green, a trainer at Chelsea Piers in NYC and former NBA player.

1 minute: Repeat around right leg and under the knee for 30 seconds. Switch to the left leg for 30 seconds.

1 minute: Assume squat position, keeping chest upright. Pass ball through middle of legs in a figure-eight.

30 seconds: Dribble with right hand for 15 seconds as you jog; repeat with left.

4 minutes: Do diamond drill—Start by facing hoop from foul line. Sprint from foul line to baseline. Run backward to starting point. In defense stance (squat position, chest and hands up), side shuffle from foul line to right sideline; shuffle back in same position. Backpedal to half court; sprint to foul line. Shuffle again to the left and right. Repeat entire drill.

30 seconds: Start on one side of the sideline. Jump to the other side, landing softly, and immediately bounce back to the initial side. Keep alternating sides.

1 minute: Repeat the sideline hopping, but this time do it on one leg, then the other.

1 minute: Dribble and jog.

Boxing challenge

The lowdown: A superchallenging arm, butt, and thigh workout consisting of real boxing moves created by Michael Olajide, owner of Aerospace, a boxing-inspired gym in NYC.

What you'll get in four weeks: An urge to shop for spring tank dresses early.

Special equipment: None, but use a punching bag and gloves if you'd also like to blow off steam.

Extra credit: Box with small hand weights (3 to 5 pounds).

How it works:

30 seconds: Start in a boxing stance with your fists up, one slightly in front of the other, knees slightly bent, and jog lightly in place. Now do a jab—a straight punch with the right arm, keeping the left bent, as the right foot steps forward. Then jab left. Continue alternating and bring the shoulder forward when you punch.

1 minute: Squat, feet shoulder-width apart, arms stretched forward.

30 seconds: Repeat alternating right and left jabs.

2 minutes: Now do slow lunges—Step left foot in front and bend your left knee; keep elbows bent and fists up. Hold for 30 seconds. Then jump straight up and land in a lunge, this time with your right foot in front. Hold for 30 seconds. Repeat.

30 seconds: Back in the boxing stance, do uppercuts: arms bent, elbows to floor, fists aiming upward. Continue alternating left and right.

2 minutes: Repeat slow lunges.

1 minute: Now alternate left and right jabs with left and right uppercuts as you jog in place.

30 seconds: Continue alternating jabs while in a squatting position.

2 minutes: Get back up for left and right uppercuts, then squat for left and right jabs. Continue alternating.

Gymnastics stretch & crunch

The lowdown: A gymnastics-inspired workout that stretches the muscles and provides a solid core workout.

What you’ll get in four weeks: Better coordination and flexibility, and a smaller paunch.

How it works:

1 minute 30 seconds: Start with a plank and hold for a few moments. Move into five push-ups (use knees if necessary), then roll onto your back and flow right into sideways crunches: Knees are bent, with left foot on right knee for stability. Bring right elbow to left knee. Repeat for 30 seconds. Repeat on other side.

1 minute: Repeat crunches with straight legs in V position.

1 minute: Get in plank position and shrug shoulders for 30 seconds. Repeat shoulder-shrugging with forearm plank.

30 seconds: Do V shoulder shrugs: Stand with feet together, bend down with arms in front, 6 inches from toes, palms down, hands together, with fingers creating a triangle. Shrug.

1 minute: Lie flat on floor with legs extended in front of you. Gently rock backward into a shoulder stand. “Your body weight should be supported on your upper back, and legs should be as close to vertical as possible,” says Hector Salazar, gymnastics coach at Chelsea Piers. Support lower back with arms. Now rock back to seated straddle. Stretch gently to the left, then to the right, then middle. Continue repeating.

1 minute: Lunge with right leg in front. Bend forward, place palms on floor on either side of right leg. Slowly kick left leg up so that left leg is pointing close to the ceiling and right leg is perpendicular to it (like an L). Return to start position. Continue repeating for 30 seconds. Now do other side.

4 minutes: Repeat exercises 2 and 3 twice.

Jump and dance

The lowdown: So you don’t think you can dance? No worries: Mix these easy steps with jumping rope and you’ll work your glutes, thighs, and abs, too.

What you’ll get in four weeks: Better coordination and a realization that you may not look so bad with a higher slit in your dress.

Special equipment: Jump rope.

Extra credit: 3- to 5-pound hand weights, as props when dancing.

How it works:

1 minute: Jump rope.

2 minutes: Plié; when you reach bottom, hold it, squeeze your glutes, pull your belly button into your spine, and isolate your rib cage, shifting it right, left, right; left, right, left; repeat four times. Now rise back up and repeat.

1 minutes: Jump rope.

2 minutes: Side-jump with your right foot leading; touch your left foot next to your right immediately upon landing and twirl your rope in your right hand like a lasso. Repeat to the right again. Now repeat to the left, then to the left again. Continue.

1 minute: Jump rope.

2 minutes: Step to the right as you lift your left leg and right arm up to the ceiling as high as possible; your right leg is slightly bent for stability—get on your toes if you can. Bring left leg and right arm down and shuffle to the left for two steps. Now do the same to the right. Continue.

1 minute: Jump rope.

The knee dance

The lowdown: This outrageously tough—but effective—workout blows the ThighMaster out of the water.

What you’ll get in four weeks: A long, lean look and an elevated butt. “The quadriceps are the longest, densest muscles of the body, so you’re making a big impact,” says Lis Halfpapp, who codeveloped this exercise as part of her Core Fusion program, offered at the Exhale club and spa in New York.

Special equipment: Floor mat.

Extra credit:

Squeeze a 7-inch playground ball between your inner thighs at the same time during the hinge-thigh exercises.

How it works:

1 minute: Warm up by bending your elbows and interlacing your hands at chest level. Lift alternating legs to hands with knees bent.

1 minute: Now march in place, lifting knees to chest with alternating arm swings.

30 seconds: Start with hinge-thigh strengtheners. These are like the pelvic tilts that Jane Fonda did in the ’80s—but much more painful. Get on your knees, shoulder-width apart, pulling in your abs. While keeping your spine straight, lean back slightly. Now tilt your hips and thighs forward; arms are stretched forward as the pelvis tilts forward; arms return to each side of your body, elbows bent, when you release.

1 minute: Come up from your lean and rest. Lean back again and do alternating tilts, left and right.

1 minute: Come up and rest. Lean back again and tilt the right hip and thigh, and hold as your right hand taps your right heel behind you. Now do the left side.

1 minute 30 seconds: Follow with a “saddle thigh” stretch: Place knees slightly wider than hips; chin is in and ears are over the shoulders. Sit on your heels, arms bent; place palms on floor behind toes a few inches. Now lift your buttocks up off your heels (but remain on your knees), pressing your hips up (again, like a pelvic tilt, but your thighs are farther apart; you should be able to draw a flat line from under the chest to the tops of knees). Hold for 30 seconds. Repeat three times.

1 minute: Sit on heels for a moment. Come back up, but this time, tilt just your left side and pretend you’re drawing circles with your left knee in the air. Squeeze your buttocks for more controlled “drawing.” Bring back down. Repeat with the right side.

1 minute: Sit back on heels. Now tilt up again. Now place knees closer together, as you did just after the warm-up. Repeat with alternating tilts, in the hinge-thigh exercise, as described above.

2 minutes: Stand up, feet shoulder-width apart. Finish off with lunges: Step right leg in front, bend knee. Make sure your hips are square and level. Right thigh is parallel to the floor and back leg is extended and behind the body. Place both hands on the top of the front thigh. Lean and arch back, look up and bring arms over shoulders; hold for 30 seconds. Repeat with left side. Continue alternating left and right.

Ladies' secrets: how to sculpt beautiful legs (for my russian speaking audience)

2010-08-22T04:45:00.000-07:00

This great atricle was adopted fot kp.ru on line published 2 August 2010)

Женские секреты: сделай свои ноги красивыми!
Хоть и в шутку говорят, что "лицо женщины - красивые ноги", но подавляющее большинство лиц обоих полов абсолютны согласны с этим утверждениeм.

Длинноногая дама быстрее привлечет мужское внимание, без зависти смотрит на подружек, ей идет большая часть нарядов, а летом на пляже она чувствует себя королевой. Что самое интересное, среди мужчин есть ценители женских ножек не только на практике, но и так сказать, в теории. Несколько сугубо научных работ написано на тему зависимости женского характера от походки, формы и длины ног, есть труды, в котором красота женских ног пересчитана в сухие цифры.

Выделяют ни много ни мало целых 13 параметров стройности и красоты ног. Вот некоторые из них:

1. Самой тонкой по объему должна быть щиколотка - это смотрится аристократично.
2. Место под коленом должно быть примерно равным по объему лодыжке.
3. Кверху бедро должно ощутимо сужаться.
4. Бедро по форме должно напоминать веретено, причем самая широкая его часть – в самой верхней трети.
5. Стопа должна быть узкой и изогнутой, пальцы недеформированными.

Что касается характера, то самые романтичные женщины - с длинными ногами, они любят витать в облаках и мечтать о чем-то, вернее о ком-то, но зато у них есть четкие жизненные принципы. Женщины с ногами обычной длины отличаются изменчивым настроением, очень внушаемы, но зато с легкостью справляются с ежедневными трудностями бытия.

Ноги в "сеточку"

К сожалению, даже женщины с самыми красивыми ногами иной раз не могут позволить себе надеть купальник или пощеголять в короткой юбке. "Виноваты" в этом могут быть сосудистые "звездочки" или "сеточки" – расширенные капилляры, диаметром от 0,1 до 2 мм. Причиной их появления могут быть различные эндокринные патологии, но чаше всего связано с варикозным расширением вен. В таком случае нужна немедленная консультация флеболога (врача, занимающегося лечением заболеваний вен), иначе «звёздочки» превратятся в уродливые узлы, которые не только сделают ноги некрасивыми, но и создадут серьезную угрозу здоровью. Врачи назначат лечение и порекомендуют купить колготки, чулки или гольфы, сделанные из специального материала, создающего определенный компрессионный (сдавливающий) эффект. Выглядят они как обычные чулки, гольфы или колготки, могут быть в разных расцветках и фасонах, приятные и эстетичные в носке. Благодаря наружному сдавливанию тканей ноги уменьшается диаметр сосудов, а значит, и снижается риск развития варрикозной болезни.

Специалисты помогут выбрать тип изделия (их три: профилактический, лечебный, госпитальный) и подскажут, как не ошибиться в размерах.

Kомпрессионный трикотаж следует носить и просто здоровым людям в качестве профилактики; многие из нас подолгу пребывают на работе в стоячем или сидячем положении, мало двигаются, имеют лишний вес, плоскостопие, жалуются на усталость и отеки в ногах к концу рабочего дня. Женщины, которые часто носят туфли на высоком каблуке, беременные также находятся в группе риска. Всем людям поможет применение таких замечательных чулочков, колготок или просто гольфиков.

Выше радуги

Cчитается, что мадам де Помпадур, фаворитка французского короля Людовика XV, переняла моду на высокий каблук из Испании. Она была очень маленького роста и хотела таким образом выделиться из толпы и показать свою значимость.

В Испании того времени возникла мода на очень длинные и неудобные юбки для знатных и родовитых грандесс. Так как дамы постоянно наступали на собственный подол, они придумали очень простое решение - велели башмачникам изготовить туфли на высоком каблуке. Женская обувь тогда делалась только 2 цветов - черного и красного, а высота каблука достигала даже 25 см.

Кстати, мадам де Помпадур предпочитала туфли исключительно красного цвета. Благодаря ее новаторскому введению в области моды женщины имеют очень серьезные проблемы с ногами. Когда женщина носит высокие каблуки, ее икроножные мышцы почти не сокращаются. А так как именно они "отвечают" в значительной степени за отток крови и лимфы от ног, появляется застой, а следом и отек из-за избыточного скопления жидкостей в тканях. Сильнее всего отек проявляется к вечеру .
Сегодня есть возможность подкорректировать вредное воздействие высокого каблука на организм женщины: нужно делать перерывы на ношение обуви на каблуке и какое-то время носить дружелюбную, красивую и заботливую ортопедическую обувь.

Mожно приобрести стильные, элегантные, удобные, яркие и эффектные модели такой обуви. Нельзя забывать и об изделиях из компрессионного трикотажа - их стоит взять в постоянные спутники. "Шишки" на большом пальце ступни или, как говорят врачи, вальгусная деформация стопы , появляются как раз из-за длительного ношения неудобной обуви. Сейчас подобный дефект лечат безболезненным консервативным способом, а выровнять нагрузку на стопы и избавиться от болезненных ощущений помогут ортопедические стельки, супинаторы, силиконовые межпальцевые валики, а также корректоры стопы. Если Вы любите носить обувь на высоком каблуке – позаботьтесь о своих ножках, вставьте между большим пальцем стопы и остальными пальцами специальный силиконовый корректор. Он мягкий, приятный, совершенно не помешает носить любимые туфельки и избавит от многих возможных проблем.

Выбираем объем

Наверное, нет ни одной женщины, которая была бы довольна своей фигурой. Иногда эта проблема надумана, а иногда реальна. Излишне полные или излишне худые ножки всегда можно подкорректировать с помощью гимнастики. Что очень ценно, гимнастика поможет избавиться от начальной стадии целлюлита и наладить кровообращение. Быстрых чудес ждать не стоит, но результат будет, особенно, если не забывать делать гимнастику ежедневно, ограничить мучное и сладости, ввести в рацион фрукты, овощи, зелень и морскую рыбу.

Лучше всего действуют комплексные упражнения.

Разминка: Исходное положение - стойте прямо, ноги на ширину плеч. Медленно и плавно перенесите вес тела на одну ногу. Слегка согните колено, напрягите мышцы и максимально возможное время задержитесь в такой позе. Повторите другой ногой.

Oсновная часть

1. "Велосипед". Лечь на спину, поднять ноги под прямым углом и имитировать движения велосипедиста.
2. Исходное положение то же. Ногами выписывать в воздухе цифры от 1 до 10, потом от 10 до1. Постараться делать синхронные движения.
3. Лягте на правый бок, приподнимите правую ногу. Левой ногой делайте махи с небольшой амплитудой. Повторить, лежа на другом боку.
4. Лечь на спину, согнуть ноги в коленях. Поочередно наклонять их то в одну, то в другую сторону.
5. Рекомендуется включать хотя бы одно упражнение для позвоночника. Встаньте на колени. Руки поднимите вверх. Медленно и плавно делайте круговые движения всем корпусом.
6 Исходное положение: стойте прямо, ноги вместе. Делать махи назад правой ногой, затем левой. Если трудно удержать равновесие, держитесь за стену.

Это комплекс нужно делать как минимум 2-3 раза в неделю, в идеале - ежедневно. Количество упражнений - на ваше усмотрение, но каждое повторять не менее 10 раз, (кроме упражнения № 2), постепенно наращивая.

Сам себе массажист

Древнейшее средство для исцеления поможет и сейчас. Но нужно знать, что на ступне и колене мышц практически нет, а на передней поверхности голени есть в очень небольшом количестве. На этих участках выполняют щадящую технику массажа. Верхнюю часть бедра нужно массировать более энергично. Массажные движения делают снизу вверх, чтобы улучшить кровообращение и способствовать оттоку лимфы. И не забывайте про специальное массажное масло или крем.

Техника массажа
1. Плавными поглаживающими движениями массируйте от щиколоток по направлению к колену, а затем дойдите до верхней части бедра. Затем промасируйте боковые стороны.
2. Сжатыми пальцами правой руки круговыми движениями массируйте по предыдущей схеме.
3. Отведите большие пальцы обеих рук и, поочередно захватывайте руками мягкие ткани голени, постепенно переходите к колену. Затем дойдите до верхней части бедра.
4. Большими пальцами помассируйте мягкие ткани вокруг колена.
6. Растирайте кожу бедра круговыми движениями, слегка надавливая большими пальцами.

Если вы делаете самомассаж, на этом можно закончить, напоследок погладив свои ножки длинными плавными движениями. Если у вас есть помощник, повернитесь на живот и проделайте весь комплекс снова, массируя тыльную сторону ноги.

Помощь усталым ногамПрежде всего это упражнения на расслабление. Они простые, но очень действенные.

1. Встаньте прямо. Плавно и медленно поднимитесь на носочки, затем медленно опуститесь на пол. Повторите 10 раз, постепенно увеличивая количество подъемов.
Упражнение также укрепляет мышцы ступней, ноги не будут быстро уставать быстро.

2. Лягте на диван (желательно с ортопедическим матрацем, ровным, твердым, но не жестким) так, чтобы ноги оказались выше головы. Ноги при этом можно положить на спинку дивана или на подушку так, чтобы они были выше головы. Расслабьтесь и полежите 15 -20минут, желательно в затемненной комнате.

Ванночки для ног

1. Солевая ванночка. Подогрейте 2 л. воды, добавьте 3 столовые ложки морской (желательно) или поваренной соли. Размешайте до полного растворения. Принимайте ванночку 20-25 минут.
2. Ванночка из картофельного отвара. Отварить 1 кг. картофеля в 2 л. воды. Добавьте в отвар 1 л. воды. Принимайте ванночку 20-25 минут.
3. Ванночка из льняного семени. Залейте 0,5 л. кипящей воды 2 столовые ложки льняного семени, дайте настояться 20 минут, процедите и долейте 2 л. воды. Принимайте ванночку 20-25 минут.
Берегите себя и ваши ноги будут красивыми и здоровыми!!!"

Wonderful little atrticle, isn't it? I feel like having a foot bath right now and giving my feet and legs a good massage. I think it's a perfect start for Sunday!

6 Best Foods for Healthy Skin

2010-08-22T04:21:00.000-07:00

I Adopted this articale "6 Best Foods for Healthy Skin" from David Zinczenko's online article that I found in Yahoo Health on Aug 16, 2010. From nowon let me just quote him with minimal interruptions, because he presented it all perfectly well and I have to agree: I eat these of similar foods very often, and my glowing, youthful skin speaks for itself. So he can consider me as some sort of live add, if you will.

"Sandra Bullock, Rihanna, and Lindsay Lohan: What do these women have in common? They’ve all been embroiled in tabloid-worthy scandals. But what else? They all look good, even when the press isn’t. That’s because they have what so many of us strive for: Perfect skin.
So, what’s the secret? How do some of us achieve the golden hue of Halle Berry while the rest of us get stuck with a scaly patchwork of blotches, pimples, and dry spots? Some of it’s genetic, sure, but that’s not the whole story. If you listen to the conventional wisdom coming from the pharmaceutical companies, you might think the problem is that you just haven’t discovered the right cream, ointment, or alcohol-soaked cleansing pad to clear up your face. But those are solutions of last resort. What you need is a preventive strategy, one that involves nurturing the complex balance of nutrients that feed your skin and nurture your inner glow. In other words, if you want the kind of skin that looks good even through a Hollywood scandal, you’ve got to eat right. Here are six foods that will have you looking your best.

1. SALMON

Salmon is an ideal food for many reasons, but as far as your skin’s concerned, there’s only one that matters: It’s among the world’s greatest sources of omega-3 fatty acids. Those are the essential fats that, along with bolstering the cognitive powers of your brain, concentrate in the walls of your epidermal cells to help lock in moisture. Plus, in one study, researchers supplemented two groups of mice with either omega-3 or omega-6 fats. After two weeks, the skin of the omega-3-fed group exhibited a 20 percent faster recovery rate from exposure to ultraviolet light. That gives salmon two crucial skin boons: keeping your skin from looking dry and helping it battle the dangers of excessive sunlight. Other omega-3 foods: sardines, walnuts, flaxseed

Bonus Tip: Sushi is one of my favorite ways to eat salmon. Use our Ultimate Sushi Selector to make sure your sushi roll doesn’t turn into a belly roll.

2. CARROTS

Carrots are teeming with tiny orange pigments called beta-carotene, and when you ingest those pigments, you’re inviting them to nestle into your skin, fill in blotches, and give you a healthy glow. And what’s more, research shows that this can actually help prevent premature aging from sun damage. But is the accumulation of orange in your skin going to make you look like an extra from Jersey Shore? Well, hopefully not. But eating excessive loads of carotene-rich foods can lead to a condition called carotenosis, wherein your skin stops looking healthy and starts looking, well, orange. But the conditions is rare, so unless you notice yourself turning into a prison jumpsuit, feel free to chow down.
Other beta-carotene foods: sweet potatoes, red bell peppers, red grapefruit

3. AVOCADO

One study published by The Journal of the American College of Nutrition found that people with higher intakes of olive oil had fewer wrinkles than people with higher intakes of butter. The reason: Butter is loaded with saturated fat, while olive oil is rich in monounsaturates, the same essential fats that make up more than 50% of the calories in an avocado. So why eat avocado over olive oil? Both are good, but avocados have the added bonus of B vitamins, which also help to keep your skin looking vibrant and smooth.
Other monounsaturated-fat foods: olive oil, almonds, peanut butter
Bonus Tip: These foods are only the tip of the super-food iceberg. Click here for 15 more Foods that Cure.

4. BEANS

Legumes, to be more precise. This is the class of plants that includes black beans, chickpeas, lentils, soybeans, and peanuts. And how do these puny pods protect your face? By smoothing out wrinkles. Australian researchers analyzed the diets of more than 400 elderly men and women and found that high intakes of legumes—alongside vegetables and healthy fats—resulted in 20% fewer wrinkles over time. The effect is likely a result of isoflavones—potent antioxidants—concentrated in the beans.
Other isoflavone-rich foods: alfalfa, tempeh, tofu
5. GRAPES

Besides providing protection from heart attack and stroke, antioxidants called polyphenols found in grapes can also help keep middle-aged skin from sagging. That’s because polyphenols improve skin’s elasticity by strengthening collagen, the primary protein in skin’s innermost layer.
Other polyphenol-rich foods: grape juice, blueberries
Bonus Tip: Here’s another easy way to tighten your skin and improve your looks: Lose 5 pounds. Start here: 10 simple weight-loss strategies that work.

6. WATER

Okay, it’s not as fun to drink as wine, but water is the strongest weapon you have against lifeless skin. That’s why they call it “moisturizing”—because you’re trying to lock moisture, aka water, into your skin. To put it broadly, all the body’s processes rely on hydration, so if you’re not sipping throughout the day, you’re likely to have a slower metabolism, groggier head, and, yes, drier skin. One study suggested that it takes a mere half-liter of water to create a measurable increase in the capillary blood flow to your body’s outer layer. That’s just over 16 ounces. Try doing that a few times a day and you’ll have a face like a baby’s bottom in no time.
Other water-rich foods: watermelon, peaches, celery".

Exercise in short bursts during your work day to get all the benefits of a sustained once per day workout

2010-07-17T12:34:00.000-07:00

Hi there!
It's me Svetlana.
Ron posted a comment on the previous article I poseted. It is about no-brain exercises you can incorporate into the everyday life to rip the full benefit. Ron said he started doing.the "backyard bootcamp" routine and alredy can see benefits.

This reminded me that I discovered something even better: one can exercise without leaving the workplace!

The greatest care-free exercise strategy I discovered over years is exercises in short "bursts" or sessions throughout the day. One can even do it at work. You are entitled to a 30 min lunch break and several 5 min breaks thoughout the day, right? Let's turn them into the calorie-burning, strength-gaining short routines! Do you want to know what I do?

I close my office door and do 100 squats, 50 pushups from a chair, 200 toe rises, as many as possible (in quick succession) resistance band arm exercises. If done in a quick succession, the whole routine takes about 7 minutes. If done 4 times thorughout the workday, you do the math. This is almost 30 min of no-brainer, no-chane-in-sports-clothing, no-shower, no-going-to-the-gym strength exercise! Add a brisk walk during the lunch break and several short brisk walks around the office during the day, and you are all set!

Recently I have been thinking about bringing a couple of dumbells to work to make my short sessions even more effective.

Yes, I am a doctor and I have an office with the door that can be shut so nobody can see me. But you know what? Even if you are at the office with 200 other emplyees around you... there are fire stair cases in the building, right? If you know what I mean.

To see the description of the backyard bootcamp that Ron likes, see the article below.

Good luck.
Svetlana

10-Minute Fat-Burning Exercises by By Joanne Chen, Marie Claire

2010-06-20T07:44:00.000-07:00

Hi there!
It's me Svetlana.
Here you can learn how to burn fat without exrcising 30 minutes or longer in one stretch and getting the same exact benefits! This is important fo us, super busy ladies who want to stay in super shape without spending too much time (or money).
These are examples of fat burning blasters each lasting 10 minutes. Yes, e can do THAT! Yes, I can find 10 min here and there throughout the day.
The key to this exercises is th rapid sequence of strenth and aerobic exercises.
Read away!

"Your doc has said it all along: 30 minutes a day of moderate-intensity physical activity improves health and cardio fitness. But what if you barely have time to call your parents or squeeze in six hours of sleep? Here's what trainers—and sports-medicine experts—have realized: You don't have to do all 30 minutes in one stretch. In fact, you can do 20 or just 10 minutes a day to reap some of the benefits, from losing weight to toning to reducing stress and clearing your mind. The secret? In the case of weight loss, you've got to move fast and hard and circuit-train; in the case of building strength, you've got to do those moves slowly, precisely, and consistently every other day. Here, high-intensity 10-minute workouts that make the most of the time you've got. Do at least one each day, or if you’ve got time to spare, rotate up to four for maximum benefits.

The ground rules
If you are target-training (say, you want great arms), do the appropriate exercises for that body part consistently, every other day. If you want overall toning and fitness, mix and match the various workouts.

How do you know if you're working hard enough: "If you were to hold a conversation during these segments, you should be breathing hard, but not be completely breathless," says Gabriel Valencia, co-founder of Focus Integrated Fitness in Manhattan.

The indicated time for each move is a suggestion. If you need more time to perform a move correctly, by all means take it.

Backyard boot camp

The lowdown: A heart-pumping, rev-up-your-metabolism workout you can do in your backyard, the gym, or a nearby park.
What you'll get in four weeks: A healthier heart and better endurance.

Special equipment: A bench; a set of stairs or step-up; a treadmill or open running space.

Extra credit: Wear a weighted vest. Start conservatively—about five pounds, says Valencia, who created this workout.

How it works:

30 seconds: Start with jumping jacks.

1 minute: Do step-ups (use a park bench if you're outdoors) with left foot leading for 30 seconds. Repeat with right foot leading for 30 seconds.
30 seconds: Follow with mountain climbers—Bend over and place hands on ground about 6 inches in front of feet, hands and feet shoulder-width apart. Knees are bent, back is as straight as possible. Keeping hands on the ground, jump up your legs and land so that right foot is in front of left; jump up again and land with left foot in front, right foot in back. Continue alternating.

4 minutes: Do sprint intervals: Run as fast as you can for 30 seconds; jog for one minute. Repeat for three sets.

30 seconds: Use a bench to do inclined push-ups.

1 minute: Continue with squats for 30 seconds. Release; repeat for another 30.

30 seconds: Do burpees: Stand feet shoulder-width apart; jump up with your arms straight up. Land with your hands and feet on the ground (same stance as the start of the mountain climber). Now launch feet back into a push-up position, then return to start of mountain climber. Next, jump all the way up, reaching your hands to the ceiling so that you're back to the same position as in your first jump. Continue.

2 minutes: Return to the bench and do a front plank, bracing your abs and making sure spine is straight, keeping your shoulders relaxed and away from your ears. Hold plank for a minute. Follow with side planks, holding 30 seconds on each side.

Homebody moves

The lowdown: No gym? No problem. With this total-body workout by Nick Kempen at Sports Club/L.A. in Miami, even the office makes for a good fitness space.

What you'll get in four weeks: Toned arms; jeans that fit better.

Special equipment: A pair of 5- to 8-pound weights.

How it works:

1 minute: Jog in place.

1 minute: Stand while holding weights vertically in your hands, arms stretched out. Now pretend you're sitting down on a chair, hold for three counts, then get back up, bringing the weights toward your chest. Repeat.

1 minute: Holding the weights, get in a semisquat position, spine at 45 degrees, back flat, arms hanging straight down, perpendicular to the floor. Now bend your elbows (so they're pointing up at the ceiling) and lift weights toward your chest; hold. Slowly lower weights to original position. Repeat.

3 minutes: Take your hand weights, arms by your side. Step right foot forward into a lunge; hold as you slowly bring up your weights in a bicep curl; return to original position. Now, while pivoting, step to the left (still with your right foot); hold; return. Continue for two more rotations until you're back to where you started. Now repeat entire revolution with the left foot forward.

1 minute: Do push-ups on the floor or against the wall.

3 minutes: Drop to the floor for a core hold—With forearms and toes on floor, keep spine straight and abs held in. Hold for one minute. Then release and stretch back into a yoga child's pose—Sit back on your shins and reach your arms to the floor in front of you. Repeat core hold.

Tennis training

The lowdown: Put your old racket and balls to use with these heart-pounding, court-inspired drills designed by Whitney Kraft, director of tennis at the U.S. Tennis Association Billie Jean King National Tennis Center.

What you'll get in four weeks: Better coordination, balance, and stamina; a new obsession with tennis skirts.

Special equipment: Tennis racket; three tennis-ball cans; two balls.

Extra credit: During rest periods, "dribble" the ball with your racket.

How it works (instructions assume right-handedness; reverse if you're left-handed):

30 seconds: Place two cans 4 feet apart in a vertical line in front of you; sprint around them, making figure-eights.

1 minute: Rest for 30 seconds. Repeat figure-eights for 30 seconds with racket—alternating between swinging in forehand position and backhand position.

1 minute: Place two tennis balls in front of you. Hold the racket in forehand position as you tap the right ball with your right foot; return to starting position. Tap again for 15 seconds, then touch the right foot to left ball, holding racket in backhand position, for 15 seconds. Repeat tapping sequence with left foot.
30 seconds: Arrange the three cans in a triangle as wide as your stance. Stand with each heel in front of a can so you're facing the one remaining "point can." Now step left foot behind point can and swing a forehand shot; return to starting position. Now step right foot behind point can and take a backhand shot. Continue alternating sides.

2 minutes: Rest for 30 seconds. Continue the above exercise, pretending to hit a low volley for 30 seconds. Repeat with high volley. Then alternate high and low volleys.

5 minutes: Rest for 30 seconds. Repeat circuit, starting with exercise 2.

Quickie yoga

The lowdown: A vinyasa-flow exercise (not for novices) that works the heart, builds core strength and flexibility, and centers the mind, created by Bethany Lyons, Crunch Group Fitness regional manager, New York City.

What you'll get in four weeks: Tighter abs and butt; harder thighs and shoulders; triceps definition.

Special equipment: Yoga mat.

How it works:

1 minute: Start with chair pose—feet shoulder-width apart, arms stretched up, spine straight, knees bent, and buttocks pointing back; hold for 30 seconds. Now straighten knees and lower arms. Take three deep and slow breaths, inhaling and exhaling through your nose.

6 minutes: Do three sets of sun salutations. (For a detailed explanation and photos of this sequence, go to iyogalife.com.)
30 seconds: When you're in downward dog, come forward into a plank, making sure your abs are held in and spine is straight; use knees if necessary while still engaging core; hold.

30 seconds: Bend elbows so you're in a low push-up position. Hold for eight counts. Push up to regular plank, and then into downward dog. Take three slow breaths.

30 seconds: From downward dog, jump feet through your arms into a seated position and come to boat pose—Legs and upper body are stretched up at 45 degrees; arms are stretched forward so your body looks like an upside-down A. Abs are in; spine is straight. Hold. Take five deep breaths.

1 minute: Now lie on your back, raise your feet, knees bent, and do slow-flow bicycles.

30 seconds: Lie down in corpse pose. Take three deep breaths; hold.

NBA drills

The lowdown: A high-intensity, basketball-inspired workout that'll make it clear why pro ballers get paid so much.

What you'll get in four weeks: Stronger shoulders; shapelier calves; better coordination.

Special equipment: Basketball; basketball court.

Extra credit: Grab a friend and pass the ball back and forth while doing the side-shuffle exercise below.

How it works:

1 minute: Stand with feet shoulder-width apart, then pass the ball around your waist continuously in a circular motion from right hand to left. Switch directions every 10 revolutions. "Let those muscles direct and control the movements," says Sean Green, a trainer at Chelsea Piers in NYC and former NBA player.

1 minute: Repeat around right leg and under the knee for 30 seconds. Switch to the left leg for 30 seconds.

1 minute: Assume squat position, keeping chest upright. Pass ball through middle of legs in a figure-eight.

30 seconds: Dribble with right hand for 15 seconds as you jog; repeat with left.

4 minutes: Do diamond drill—Start by facing hoop from foul line. Sprint from foul line to baseline. Run backward to starting point. In defense stance (squat position, chest and hands up), side shuffle from foul line to right sideline; shuffle back in same position. Backpedal to half court; sprint to foul line. Shuffle again to the left and right. Repeat entire drill.

30 seconds: Start on one side of the sideline. Jump to the other side, landing softly, and immediately bounce back to the initial side. Keep alternating sides.

1 minute: Repeat the sideline hopping, but this time do it on one leg, then the other.

1 minute: Dribble and jog.

Boxing challenge

The lowdown: A superchallenging arm, butt, and thigh workout consisting of real boxing moves created by Michael Olajide, owner of Aerospace, a boxing-inspired gym in NYC.

What you'll get in four weeks: An urge to shop for spring tank dresses early.

Special equipment: None, but use a punching bag and gloves if you'd also like to blow off steam.

Extra credit: Box with small hand weights (3 to 5 pounds).

How it works:

30 seconds: Start in a boxing stance with your fists up, one slightly in front of the other, knees slightly bent, and jog lightly in place. Now do a jab—a straight punch with the right arm, keeping the left bent, as the right foot steps forward. Then jab left. Continue alternating and bring the shoulder forward when you punch.

1 minute: Squat, feet shoulder-width apart, arms stretched forward.
30 seconds: Repeat alternating right and left jabs.

2 minutes: Now do slow lunges—Step left foot in front and bend your left knee; keep elbows bent and fists up. Hold for 30 seconds. Then jump straight up and land in a lunge, this time with your right foot in front. Hold for 30 seconds. Repeat.

30 seconds: Back in the boxing stance, do uppercuts: arms bent, elbows to floor, fists aiming upward. Continue alternating left and right.

2 minutes: Repeat slow lunges.

1 minute: Now alternate left and right jabs with left and right uppercuts as you jog in place.

30 seconds: Continue alternating jabs while in a squatting position.

2 minutes: Get back up for left and right uppercuts, then squat for left and right jabs. Continue alternating.
Gymnastics stretch & crunch

The lowdown: A gymnastics-inspired workout that stretches the muscles and provides a solid core workout.

What you’ll get in four weeks: Better coordination and flexibility, and a smaller paunch.

How it works:

1 minute 30 seconds: Start with a plank and hold for a few moments. Move into five push-ups (use knees if necessary), then roll onto your back and flow right into sideways crunches: Knees are bent, with left foot on right knee for stability. Bring right elbow to left knee. Repeat for 30 seconds. Repeat on other side.

1 minute: Repeat crunches with straight legs in V position.

1 minute: Get in plank position and shrug shoulders for 30 seconds. Repeat shoulder-shrugging with forearm plank.

30 seconds: Do V shoulder shrugs: Stand with feet together, bend down with arms in front, 6 inches from toes, palms down, hands together, with fingers creating a triangle. Shrug.

1 minute: Lie flat on floor with legs extended in front of you. Gently rock backward into a shoulder stand. “Your body weight should be supported on your upper back, and legs should be as close to vertical as possible,” says Hector Salazar, gymnastics coach at Chelsea Piers. Support lower back with arms. Now rock back to seated straddle. Stretch gently to the left, then to the right, then middle. Continue repeating.

1 minute: Lunge with right leg in front. Bend forward, place palms on floor on either side of right leg. Slowly kick left leg up so that left leg is pointing close to the ceiling and right leg is perpendicular to it (like an L). Return to start position. Continue repeating for 30 seconds. Now do other side.

4 minutes: Repeat exercises 2 and 3 twice.

Jump and dance

The lowdown: So you don’t think you can dance? No worries: Mix these easy steps with jumping rope and you’ll work your glutes, thighs, and abs, too.

What you’ll get in four weeks: Better coordination and a realization that you may not look so bad with a higher slit in your dress.

Special equipment: Jump rope.

Extra credit: 3- to 5-pound hand weights, as props when dancing.

How it works:

1 minute: Jump rope.

2 minutes: Plié; when you reach bottom, hold it, squeeze your glutes, pull your belly button into your spine, and isolate your rib cage, shifting it right, left, right; left, right, left; repeat four times. Now rise back up and repeat.

1 minutes: Jump rope.

2 minutes: Side-jump with your right foot leading; touch your left foot next to your right immediately upon landing and twirl your rope in your right hand like a lasso. Repeat to the right again. Now repeat to the left, then to the left again. Continue.

1 minute: Jump rope.

2 minutes: Step to the right as you lift your left leg and right arm up to the ceiling as high as possible; your right leg is slightly bent for stability—get on your toes if you can. Bring left leg and right arm down and shuffle to the left for two steps. Now do the same to the right. Continue.

1 minute: Jump rope.
The knee dance

The lowdown: This outrageously tough—but effective—workout blows the ThighMaster out of the water.

What you’ll get in four weeks: A long, lean look and an elevated butt. “The quadriceps are the longest, densest muscles of the body, so you’re making a big impact,” says Lis Halfpapp, who codeveloped this exercise as part of her Core Fusion program, offered at the Exhale club and spa in New York.

Special equipment: Floor mat.

Extra credit:

Squeeze a 7-inch playground ball between your inner thighs at the same time during the hinge-thigh exercises.

How it works:

1 minute: Warm up by bending your elbows and interlacing your hands at chest level. Lift alternating legs to hands with knees bent.

1 minute: Now march in place, lifting knees to chest with alternating arm swings.

30 seconds: Start with hinge-thigh strengtheners. These are like the pelvic tilts that Jane Fonda did in the ’80s—but much more painful. Get on your knees, shoulder-width apart, pulling in your abs. While keeping your spine straight, lean back slightly. Now tilt your hips and thighs forward; arms are stretched forward as the pelvis tilts forward; arms return to each side of your body, elbows bent, when you release.

1 minute: Come up from your lean and rest. Lean back again and do alternating tilts, left and right.

1 minute: Come up and rest. Lean back again and tilt the right hip and thigh, and hold as your right hand taps your right heel behind you. Now do the left side.

1 minute 30 seconds: Follow with a “saddle thigh” stretch: Place knees slightly wider than hips; chin is in and ears are over the shoulders. Sit on your heels, arms bent; place palms on floor behind toes a few inches. Now lift your buttocks up off your heels (but remain on your knees), pressing your hips up (again, like a pelvic tilt, but your thighs are farther apart; you should be able to draw a flat line from under the chest to the tops of knees). Hold for 30 seconds. Repeat three times.
1 minute: Sit on heels for a moment. Come back up, but this time, tilt just your left side and pretend you’re drawing circles with your left knee in the air. Squeeze your buttocks for more controlled “drawing.” Bring back down. Repeat with the right side.

1 minute: Sit back on heels. Now tilt up again. Now place knees closer together, as you did just after the warm-up. Repeat with alternating tilts, in the hinge-thigh exercise, as described above.

2 minutes: Stand up, feet shoulder-width apart. Finish off with lunges: Step right leg in front, bend knee. Make sure your hips are square and level. Right thigh is parallel to the floor and back leg is extended and behind the body. Place both hands on the top of the front thigh. Lean and arch back, look up and bring arms over shoulders; hold for 30 seconds. Repeat with left side. Continue alternating left and right".

I may definitely try the Backyard boot camp, Homebody moves, Quickie yoga, Gymnastics stretch & crunch, Jump and dance, and Boxing challenge (the kick: I already oqn boxing gloves and tried boxing with my personal trainer). Good luck to you too.

So long.

Svetlana

Create Perfect Eyebrows At Home

2010-06-06T15:43:00.000-07:00

Hi there! It's me Svetlana!

Bushy, thick, wild eyebrows (Sorry, Leonid Brezhnev!).

One-hair thin, desperately painted overthin or even non-existent eyebrows (sorry, Leonardo!).

Or an infamous "unibrow" of Frieda Kahlo!

Didn't we all have more than one nightmare about horrible eybrows screaming from our faces loudly: "Fix us!!!!!!!!!!!"

This tutorial I found on Youtube will help us dealing with eyebrows and to create perfect eyebrows at home, saving tons of time and monew in a long run. Just like these.

Enjoy the tutorial below:

http://www.youtube.com/watch?v=nW2JpNUcpbQ

Good luck!!

Svetlana

Treat Youself For a Perfect Pedicure At Home

2010-06-06T12:58:00.000-07:00

Hi there!
It's me Svetlana.
Summer is here and all of us are dying to look our prefect. Professional pedicure is one of the must-to-have in this season, so we can wear those gorgeous sandals we bought just recently. Who does not want their feet look like these???

However, just as with manicure, lack of time and money may throw us off. Don't let it happen! This is why you are reading the "Home Beuty School On a Budget"! I have a perfect tutorial for at-home pedicure. Click the link below.
http://www.youtube.com/watch?v=333Sj867jdM

With right tools it takes only 30 minutes.
Enjoy!

Give Yourself a Perfect Manicure At Home

2010-06-06T05:54:00.000-07:00

Hi again! It's me Svetlana.

Do you like me want perfect hands and incredibly looking nails but don't have enough time and don't want to pay salon prices all the time! Then we are in goo hands. Here I found you a perfect tutorial for at-home manicure.

Please find a Perfect At Home Manicure Tutorial by clicking this link (high quality, professional YouTube video with step-by-step precise instrucions).

http://www.youtube.com/watch?v=B4bqpihDPnA

Enjoy!
Svetlana

How To Do a Perfect Glycolic Peel At Home

2010-06-06T05:44:00.000-07:00

Hi there! It's me Svetlana.

Want to get rid of dull winter skin? Need a glycolic peel! It exfoliates upper skin level and brings out radiance and glow.

Follow stapt shown in this video to achieve perfect results with at home glycolic peel.
http://www.youtube.com/watch?v=9eV6Gpkwk0Q

Fight Fad Diets With Intuitive Nutrition Concept!

2010-06-05T08:48:00.000-07:00

Hi there!

It's me Svetlana.
Have you noticed the latest Hollywood diet craze? Jennifer Aniston, Reece Witherspoon, some of the Desperate Housewives, Tracy Anderson... Hollywood's newest weight loss diet comes in tiny little jars.
Over the course of the day they are allowed up to 14 jars of these... and nothing else...

From now I am going to quote Valerie Orsoni who is a Lifestyle Coach and Founder of e-Fitness Sensation LeBootCamp. Posted In the Internet Newspaper Huffington on May 28, 2010 12:00 PM

(see the link here http://www.huffingtonpost.com/valerie-orsoni/the-baby-food-diet-is-it_b_593471.html)

"Let's look at the positives: The Baby Food Diet consists of lots of veggies, lean meat and lots of water to flush it out, so it is healthy in that regard. But, where's the catch?

First, how long can one live like this?

Here are some other thoughts for those who might consider regressing to an infant's way of eating:

(1) Social Life: Turning to a puree-based form of nourishment is not a light decision for those who enjoy the company of other, non-pureeing people. Ever been invited to a puree barbecue party? And do you really want to bring a Cuisinart to that buzzed-about restaurant your friends are dying to try?

(2) Family life: Chances are that your family will not enjoy this new menu, unless they are all no older than one year! Unlike simply watching portions, or trading high fat foods for lower fat versions, you will either need to cook a completely separate meal for others in your home or trade your teens in for infants. (I am joking, here, this is not a real option.)

(3) Mood: Boredom is likely to hit the Baby Food Dieter after the initial weight loss that typically occurs at the start of each new "crash" diet. To succeed over the long haul, the dieter will have to resort to a high level of motivation and be comfortable with self-deprivation to stay the course. Mood swings are likely to hit as more and more energy is spent to stay on the "right" track.

(4) Nutrition: Such a diet is not dangerous if followed for up to three days. However, it can be after more than 72 hours as it lacks essential nutrients, healthy fats, Omega 3s, and indispensable vitamins like Vitamin C, which are destroyed with the heat necessary to properly puree food.

(5) Physiology: We need to chew our food. The act of chewing helps us quickly release and assimilate the molecules of nutrients from the food. Keeping food in our mouths longer while chewing also helps the tongue recognize the food's flavors. Once the flavor is recognized by the tongue, a message is sent to the brain, which in turn sends a message to the digestive system so that the right digestive juices can be released.

(6) General Health: There is a very low caloric intake associated with this diet. Such a pronounced reduction of calories leads to a rapid, and often, drastic weight loss where muscle mass will be hit first. Don't take this first step to a life of yo-yo dieting! "

I completely agree with the author! Why to turn your life into a sequence of weird obsessions about something so natural and simple: nutrition and weight meintenance!? As I said before, the concept of the Intuitive Nutrition when you put your own body in charge and start trusting it, is the most natural and painless way to reach your normal body weight and remain on the same page with your body. No body abuse, no guilt, a full spectrum of food choices, no hunger, and no fighting with your own body anymore. You and your body will start working happily on the same side to bring you to the best shape of your life and to keep you there.
Learn the Intuitive Nutrition Concept in my blog and try it for yourself. Hunger scale should become your life-long friend. Please go to these posts in my blog, read, folow, and enjoy!!!

http://homebeautyschoolonabudget.blogspot.com/2009/09/intuitive-nutrition-universal-key-to.html
Thanks!

Yours.

Svetlana

2010-06-05T06:06:00.001-07:00

Russian blogs about health and beauty! For my Russian-speaking readers.

2010-05-22T08:27:00.000-07:00

Hi there!
It's me Svetlana.

I was just browsing the Blog catalog site and found these blogs. They are in Russian and talk about health and beauty.

http://www.blogcatalog.com/blog/httpfigura-onlineru (health, beauty)

http://www.blogcatalog.com/blogs/viva-1.html (health, beauty)

http://www.blogcatalog.com/blog/25-1 (weight loss)

So long!

Face Building: Face exercises to delay skin sagging and wrinkles

2010-05-01T06:17:00.000-07:00

Hi there!

It'sme Svetlana.

Today is am going to revisit a long-forgotten topic: face execrises. Believe it or not, our mothers and grandmothers knew all about it. The reason? There were no modern technologies of face lift, Botox, fillers injections, etc, so they had to rely on the natural ways to keep face looking young. They are still hugely popular in Russia and Eastern Europe. My mother does them every day.

After all, it's not that bad even in the Western world: to avoiding (ot at least delaying) expensive and not always successful cosmetic procedures by toning your face with a set of special exercises. There are so many exercises one can do... I found a couple of Face Exercises blogs, very comprehensive. These are the links:
http://www.faceexercisesblog.com/
http://www.google.com/imgres?imgurl=http://blogfiles.wfmu.org/DP/2007/01/images/015_img_2.jpg&imgrefurl=http://blog.wfmu.org/freeform/2007/01/365_days_15_ern.html&usg=__8XC8Rku09niwAcIsmzmS043Cnmw=&h=600&w=1202&sz=590&hl=en&start=2&itbs=1&tbnid=wGUaR5XO1AOa7M:&tbnh=75&tbnw=150&prev=/images%3Fq%3Dface%2Bexercises%26hl%3Den%26sa%3DG%26gbv%3D2%26tbs%3Disch:1

There are several more sites great web sites:

http://www.buzzle.com/articles/facial-exercises-for-wrinkles.html
http://www.dermaxime.com/facial-exercises-lips-cheeks.htm

There is also a concept of "Face Yoga". There are tons of videos on You tube demonstrating face yoga exercises. I included several links so you can look and get an idea. Once you are there, you can browse all of them and follow the instructions.

http://www.youtube.com/watch?v=X7slZRfdgzc
http://www.youtube.com/watch?v=h7Vgyy2vnwE&feature=channel
http://www.youtube.com/watch?v=3AnoEK2wv_Y&feature=channel

Stay young and beautiful!
So long!

Svetlana

Turning Your Workday Into Weight Loss

2010-04-20T03:45:00.000-07:00

Hi there!

It's me Svetlana.

This article by Alan Mozes (HealthDay Reporter - Thu Apr 1, 2010) can be very helpful if we extract a main message from it: move more during the day if you are doing a desk job! Do something, even if something is standing or tapping your foot on the floor.

"For decades, the office has been seen as the sedentary, do-nothing enemy of fitness -- a place to sit eight hours a day and slowly pile on weight.

But what if it were a big part of the solution?

One expert believes it can be. In fact, in just six months, the Mayo Clinic's Dr. James A. Levine and colleagues helped 18 Minneapolis office workers lose a total of 156 pounds, just by redesigning the office and the office workday.

"By harnessing a little creativity, one can infuse the workday with movement. And in so doing -- while adjusting the way we think about food -- the pounds will simply start melting off," said Levine, who is a professor of medicine in Mayo's department of endocrinology in Rochester, Minn.

"Patients have tried everything to lose weight and get healthy, and nothing works," Levine said. "Many have become despondent and feel it's hopeless. But it's not a hopeless situation at all."

Levine's "healthy office" approach is rooted in what experts call "non-exercise activity thermogenesis" (NEAT).

NEAT happens naturally, as humans burn off energy with everyday movements such as standing up, fidgeting, turning, bending and walking.

According to Levine, NEAT is distinct from the other primary forms of energy-expending processes, including active exercise, at-rest metabolism, or digestion.

For most sedentary Americans, the amount of energy burnt off by active exercise is actually "negligible" compared to what's lost via NEAT, Levine said. In fact, NEAT accounts for between 15 percent (for very sedentary people) to about 50 percent (among the very active) of daily energy expenditure. And even minor lifestyle changes can boost one's daily NEAT by about 20 percent, he said.

So that was the kernel of Levine's idea: Make the office a more NEAT-inducing place.

To try it out, in 2007 he and his colleagues launched a six-month experiment targeting 18 office employees at a small financial staffing business in Minneapolis.

First, the research team "re-engineered" the firm's offices. Chairs and traditional desk-seating were replaced with desks that came pre-attached to treadmills, and walking tracks were installed around the circumference of the office to facilitate "walking meetings."

This wasn't exercise, Levine stressed. "You don't run at work, you walk. And what we are trying to do in fact is to get people to walk at the office while they work at a pace of 1.1 miles an hour," Levine said. That pace falls within the NEAT category of energy use.

Other changes subtly encouraged more movement. The office's landline phones were replaced with mobile sets; spaces for games such as Wii and foosball were made available, and employees were also outfitted with high-tech activity monitors. Staff was also offered nutrition counseling.

The result: A half-year later the 18 study participants had lost a total of 156 pounds, of which 143 pounds were pure body fat.

On average, employees lost nearly nine pounds each, 90 percent of it in fat, and their triglyceride (blood fat) levels plunged by an average of 37 percent.

Among the nine staffers who specifically indicated a desire to lose weight when the study began, average weight loss was even higher: nearly 15-and-a-half pounds.

Weight loss did not come at the price of workplace productivity. In fact, after only three months in the reconfigured office, staffers had boosted corporate revenue by almost 10 percent. Halfway through the study, the firm registered its highest monthly gross to-date.

"This was a small study," Levine acknowledged. "But when people who are really suffering with weight and health problems see the results it's a very, very powerful 'eureka moment.' Because the trick here is that we're not asking them to think about weight loss. We're asking them to simply live their day in a dynamic and positive way."

The study, which is awaiting publication, "shows that you do not have to have a gym membership to do that," he noted. "In fact, for most people the energy burnt off at the gym is a lot lower than you might think. When you average it out over three times a week at the gym, most people are only burning off about 70 calories a day."

"But you can achieve much more than that by infusing your day at the office with a steady level of movement without going anywhere," Levine noted. "By taking a phone call standing up, by having a meeting walking around -- slowly, a shopping pace, at maybe one mile an hour -- and by taking the elevator to the third floor and walking up the other three, you will burn an extra 100 to 150 calories an hour. That's an extra 400 to 500 calories a day. And that's a big number."

"If, in addition, you philosophically change the way you look at food, using food as a fuel rather than as a comfort, all of a sudden you have a weight-loss program that is available and amenable to everybody," he added.

One expert applauded Levine's approach, but wondered how accessible it might be for most workers.

"Yes, non-intentional exercise such as just standing instead of sitting burns more calories than if you were sitting by your computer all day. Little changes like that add up, burn calories, and make a difference," said Lona Sandon, a registered dietician and assistant professor of clinical nutrition at the University of Texas Southwestern Medical Center in Dallas.

"But for an individual to make this kind of office place activity change they need a work environment that strongly promotes the habit," she added. "An individual employee cannot make it happen all by himself. So unless an organization decides it's worth putting the effort towards a remodeling it's probably not going to happen."

But another expert said he's experienced the benefits of the "healthy office" firsthand.

"I've probably employed this approach for about twenty years, myself," said Cedric X. Bryant, chief science officer at the non-profit San Diego-based American Council on Exercise. "People used to think I was nuts, but I do all of my editing of books and article and manuals while exercising on a step-mill -- a revolving staircase type of stair climber -- that I have set up, so my material is on a reading stand while I move at a very low intensity."

"I can certainly tell when I'm working on a particularly heavy project," Bryant chuckled, "because I lose all that much more weight."

"And it also helps me have greater focus and mental clarity," he added, "which makes my editing process so much easier and productive. I would say that I am probably a good 30-40 percent more productive while exercising than while sitting at my desk."

"We need to get people to not think that the only way to get fit is through a structured experience at a prescribed intensity at the gym," Bryant said. "We need to think of an active lifestyle being throughout the entire day, and not just during workout sessions. And if you simply move more while you work you will get the benefit you want."

As for me, Svetlana, I try to move around the office during the day as much as I can. I tap my foot under the desk, I do squats and stretches behind the closed door, I work my arms with resistance bands, I often take walks around the floor and take short walks outside during the lunch break. I have a couple of "walking buddies" who walk with me some days, and some days I do it all alone. I can's attach my laptop to a tradmill console, but I am aware of the phenomenon of a "non-exercise activity thermogenesis" (NEAT). Move more! Let's hope that in the nearest future our offices will look like the one on the picture below.

So long!

Svetlana