Certified Personal Trainer, Personal Trainer Long Beach, Yoga, Pilates Mat, Personal Trainer Coach, Fitness Coach, Nutritional Advice, Nutrition, personal training course

3 Tips for Healthy Anti-Aging Skin Care

/in , ,

What happened this morning when you climbed out of bed and found yourself looking at all the wrinkles lining your face? Did you think “Oh My Gosh! not only do I feel old, but I look old.”

This doesn’t have to be such a rude shock when you apply the following anti-aging skin care tips.

aging

1. Drink Plenty of Water

Were you aware that one of the most harmful things you can do to your skin is failing to drink enough water? This one thing can quickly begin to age your skin. The dryer you are under the surface of your skin, the more damage it does to the top layer of your skin.

One of the first things you will notice, without proper hydration, is the wrinkles on your hands and arms. You will also notice the dryness in and around your elbows and heels. In addition, you will see a dramatic increase in the wrinkles on your face.

It’s never too late to slow down this process and begin to heal the damage already done. Even if you don’t like water force yourself to consume at least 64 ounces of water a day.

2. Vitamin C and E Will Reduce Skin Aging

As you continue to age there are certain environmental pollutions which play havoc with your skin. Such as:

  • Cigarette smoke
  • Harsh chemicals
  • Plant Herbicides
  • Air Pollution
  • And others

It’s true it takes years for these things to work on the surface of your skin. However, as they work on you they break down the living cells in your body, which causes major problems under the skin. This damage affects the collagen and the elasticity of your skin. This in turn will cause your skin to droop and produce more wrinkles.

You should avoid situations where you are exposed to these problems as much as possible. But you can significantly reduce the damage by getting plenty of Vitamin E and C. The best way to do that is to eat foods high in those vitamins or at least supplement your diet with vitamin E and C capsules.

3. Stay Out of The Sun

Over exposure to sunlight will do an astonishing amount of damage to your skin. A deeply tanned young body looks great and sexy. However, as you age, sun damaged skin will begin to look like a wrinkled mess of leather.

This doesn’t mean you can’t get outside and enjoy the outdoors. It means you have to use common sense about sun exposure. You can use a sunscreen to reduce the harmful effects of the sun’s ultraviolet rays.

If you do that make sure you check the time to determine how long it is effective. Most sunscreens begin to lose their protective ability once exposed to the air and body chemicals. Therefore, you should be sure to reapply the sunscreen to maintain proper protection.

One other side note about sun damaged skin you need to be aware of is skin damaged by the sun’s ultraviolet rays; causes’ skin cancer. What you may not know is that skin cancer is one of the deadliest forms of cancer. It is second only to lung cancer in cancer caused deaths.

As you can see there is nothing radical about the three tips, drink plenty of water, avoid situations which expose you to environmental pollutants and protect yourself against the deadly ultraviolet rays of the sun. You will be pleasantly surprised how your skin will appear, when you use common sense and these 3 healthy anti-aging skin care tips.

Natural Skin Care – The Right Way

/in , ,

Put simply, ‘natural skin care’ is caring for your skin in a natural and chemical-free way. Natural skin care enables the skin to take care of itself without any assistance from synthetic materials or chemicals. ‘

Natural skin care’ is about inculcation of good habits in the way you lead your day to day life. A lot of natural skin care measures are actually the same as those for body care in general.

natural

So, let’s see what these natural skin care measures are.

Well the first and the foremost natural skin care measure is – ‘Drink a lot of water’. Around 8 glasses of water is a must every day. Water helps in flushing out the toxins from the body, in a natural way. It helps in the overall upkeep of the body and promotes good health for all organs (not just skin).

General cleanliness is another inexpensive way of natural skin care. Daily shower, wearing clean clothes and sleeping on a clean mattress/pillow are all part of general cleanliness. After all, clean skin is the key to keeping the skin disorders at bay.

Regular exercise is the next thing on the cards. Exercise increases the flow of blood that helps in getting rid of body toxins and keeping you healthy. Exercise also helps in beating stress which is the worst enemy of good health.

Healthy food and eating habits are also recommended for natural skin care. Some type of food (e.g. oily food) is known to cause acne and should be avoided as much as possible. Your diet should be a healthy mix of various nutrient providing foods. Raw fruits and vegetables are known to provide freshness to your body and help in getting rid of body toxins.

A good sleep is also instrumental in maintaining good health and in beating stress. As a natural skin care measure, a good sleep delays slacking of skin.

Beating stress is another natural skin care therapy. Stress causes overall damage to body and health. Drinking a lot of water, getting a sound sleep and exercise has already been mentioned as stress busters. Indulging in a warm bubble bath, listening to music and playing your favorite sport are also good ways of beating stress. Yoga is yet another way of beating stress; it is fast gaining popularity amongst the masses.

Avoiding excessive exposure to sun (by wearing long sleeved clothes, hat and umbrella etc.), is another natural skin care strategy. Sunscreen lotions are also recommended as necessary.

A lot of traditional and homemade natural skin care products/ measures are also known to be very effective. Such measures are not only natural and easy-to-follow, but also relatively inexpensive.

Besides that, a lot of natural skin care products are available in the commercial market. These include things like lavender oil, aloe Vera etc., which don’t have any side effects.

Skin Care – Let’s Get Serious

/in , ,

Are you looking for a serious skin care regimen? Do you know what you hope to gain from it? A serious skin care regimen is all about developing and maintaining healthy, glowing skin for the rest of your life. As you age, your body’s natural skin elasticity becomes weaker.

So your skin care routine will need to change as the needs of your skin change. This means that you need to constantly analyze and evaluate how your skin is changing, and what changes you need to make in your environment, and skin care products.

skin care

A serious skin care routine is also about personal awareness, technological advancements, and following research that is being brought to light on a regular basis. The composition of skin care products is also changing with time. These advancements allow us to make better choices, utilize natural, organic products that are better for our skin, and the removal of chemicals that are detrimental to our skin’s health.

Make sure that you know how to use each and every skin care product you have. Do not assume how it should be used, find out how the company achieved the results they advertise. Know the basics of how general products should be used. For example, moisturizers should be applied while your skin is still damp after washing. It should be applied using upward strokes to ensure it is properly absorbed, and penetrates deep enough to make a difference. You should always remove your makeup before you go to bed. You should always wash your face before applying a moisturizer, or putting on makeup. You should know how much of a skin care product you should use. By knowing how much to use, you can achieve the maximum benefit from its use.

If you wish to obtain healthy, vibrant skin, you should avoid coming into contact with harsh detergents that are sometimes found in skin care products. Always choose products that are gentle on skin, especially the sensitive skin on your face.

Avoid over-exfoliating, as it can cause significant damage to your skin, which will take time to repair. Never use low-quality products, or anything with a strong chemical base.

If you need help in determining which skin care products are right for your skin type, visit a dermatologist. If you want to have healthy, vibrant skin, you must take preventative, proactive measures to develop overall health. As you use the skin care products recommended for your skin type, you will see dramatic changes in just a short period of time.

Oily Skin – The Right Skin Care Approach

/in , ,

To start the discussion on oily skin care, it’s imperative to first understand the cause behind oily skin. Put simply, oily skin is a result of excessive production of sebum (an oily substance that is naturally produced by skin). As is known to everyone, excess of everything is bad; so excessive sebum is bad too.

It leads to clogging of skin pores, resulting in accumulation of dead cells and hence formation of pimples/acne. Moreover, oily skin spoils your looks too. So, ‘oily skin care’ is as important as the ‘skin care’ for other types of skin.

oily skin

The basic aim of ‘oily skin care’ is the removal of excessive sebum or oil from the skin. However, oily skin care procedures should not lead to complete removal of oil. ‘Oily skin care’ starts with the use of a cleanser.

However, not all cleansers will work. You need a cleanser which contains salicylic acid i.e. a beta-hydroxy acid that retards the rate of sebum production. Cleansing should be done twice a day (and even more in hot and humid conditions).

Most of the oily skin care products are oil-free; however, it is always good to check the ingredients of the product, before you actually buy it. This is especially important if a product is marked as ‘suitable for all skin types’, instead of ‘oily skin care product’. ‘Oily skin care’ is also dependent on the degree of oiliness, if you aren’t too oily, so some of these ‘suitable for all’- type of products might be work for you too.

For extremely oily skin, only oily skin care products are suitable. Your oily skin care routine can include an alcohol based toner (for an extremely oily skin). This can be the second step in your oily skin care routine i.e. just after cleansing. However, excessive toning can harm your skin.

The next step in your oily skin care routine can be a mild moisturizer. Again, the degree of oiliness of your skin will determine whether you need to include this in your oily skin care routine. If you do decide to include a moisturizer, be sure to use one that is oil-free, wax-free and lipid-free.

You could also use a clay mask (say once a week) as an oily skin care measure.

As far as the oily skin care products go, you might need to try out a few before you arrive at the one that is really suitable for your skin.

In case these measures don’t give you the desired result, consult a good dermatologist for advice. He could prescribe stronger oily skin care products like vitamin A creams, retinoids, sulphur creams etc , which can help counter the problems of oily skin.

 

How Do I Combat Extreme Fatigue During My Period?

/in , ,

First and foremost,  having a period are a struggle for girls and ladies out there. It is important for me to say this, plain and clear, before I share advice I have found through research or experience. Okay, now that we have cleared the air, let us begin.

If you want to fight fatigue, you have got to eat. Eat several meals all day long instead of three big meals. This keeps your energy at a constant level. If you allow your body to go without nourishment for too long, you may end up crashing and feeling exhausted. Get plenty of protein each day as well by adding a serving to each meal. It can be found in foods like chicken and fish, which will work to boost your energy and keep you feeling alert all day.

period

Next, you do not just have to eat enough, you have to drink enough. Drink water, that is. “Drink water instead of soda and juices, which contain a lot of sugar. Water will keep you hydrated, which can prevent feelings of fatigue caused by dehydration.

This reminds me to mention something else, too, in relation to drinking, Avoid caffeine and alcohol while menstruating. These substances can make it difficult for you to sleep soundly all night, which can leave you feeling exhausted the next day. Relying on caffeine for a perk up will only make you awake for a short amount of time and will result in a crash that leaves you even more tired later. Talk about crashing and burning after drinking caffeinated drinks! I crash really badly after drinking caffeinated drinks in general, so I avoid them in my daily life.

Wisegeek.com shares the importance of including iron in your daily intake, especially when you are on your period. An iron deficiency can make an individual feel tired and worn out, and with added blood loss thisfatigue can become even worse. Iron supplements or an increase in the amount of iron in the diet can help keep levels of this vital nutrient high. Adding a B6 vitamin every day can also help, as well as making sure there is a sufficient amount of calcium in the diet. Together, these three key supplements can help reduce fatigue as well as other symptoms such as joint pain and muscle aches.

Before I forget, it is crucial that you get some exercise. According to livestrong.com, “Get some exercise each day. It can be something as light as a 30-minute walk. The important thing is to get up and get moving, which will give you an energy boost and allow you to rest more fully in the evening.

Kettlebell Use Offers Impressive Benefits For Users

/in , ,

Kettlebell training offers additional richness to an exercise program. A kettlebell is an exercise tool that resembles a bowling ball with a handle. Made of cast-iron, kettlebells come in a variety of weight options, from 8 pounds to 105 pounds. Historically, evidence of kettlebell use in Ancient Greece has been found. Since the early 1700s, Russian athletes have developed kettlebell use. Beginning in the late 1990s, kettlebell use has become more popular in the West.

Beginning users may find the movements involved to be awkward and difficult, but with proper training and practice, kettlebell use offers many benefits including cardiovascular, strength, and flexibility training. Kettlebell training typically includes a series of many repetitions of movements. Exercises may include the typical movements involved with barbells and other conventional weights.

kettlebell

Additionally, movements specific to kettlebells include snatches, wings, cleans, and jerks. During these movements, several muscle groups come into play. This combination improves strength and cardiovascular strength simultaneously.

Research shows that a twenty minutes workout with a kettlebell burns the same amount of calories as a person who runs a 6 minute mile. This level of calorie burn indicates a high level of cardiovascular exercise. Users of kettlebells also improve flexibility. They typically see improvement in mobility and range of motion. Core strength is also improved. The combination of all three aspects of exercise combined into one activity is unusual and speaks to a high level of efficiency for the programs using a kettlebell.

While kettlebell training is a highly efficient workout, it also provides benefits that make it more likely to be a consistently used program. The kettlebell is a single, compact tool that can be stored in a variety of convenient places. Workouts can be performed anywhere without the cost of a gym membership. Travelers can carry their kettlebells, making it less likely to miss workouts. Kettlebell workouts typically take less time because of the efficiency of movements. Users benefit by being able to workout when they choose for a shorter period of time.

In addition to time management benefits, the workouts with kettlebells are stimulating compared to conventional workouts. Users are not as likely to be bored and give up. The exercises require focus. The routines inspire a feeling of success that can not be gained on a treadmill. Kettlebell users experience efficient exercises, efficient use of time, and stimulating workouts.

Finally, kettlebell workouts are relevant. The movements within the workouts lend themselves to real life. For example, carrying groceries, picking up children, performing chores, and various other daily activities can be seen within the movements of kettlebell exercises. The workouts strengthen the core as well as other muscle groups that are needed in life.

This relevance makes the exercise mean more and inspires consistent use. The use of a kettlebell becomes a lifestyle, not just an exercise. Considering the many benefits of kettlebell use, it is no wonder that the tool is gaining popularity. Any tool that includes all three aspects of exercise in one workout, can be stored and used anywhere, banishes boredom, and relates to real-life needs is sure to become a staple within the exercise world.

10 Skin Care Tips You Should Follow Daily

/in , ,

Healthy skin is really one of the most important ingredients for beauty-enhancement. This article on skin care tips is an effort to bring the 10 best skin care tips to you.

The list of skin care tips has been restricted to 10 because anything more than that would not only be difficult to remember, but also shadow the more important skin care tips. So let’s see what these top ten skin care tips are:

skin care

  • Knowing your skin type is one of the most important skin care tip. This is important because not every skin care product suits everyone. In fact, all the skin care products specify the type of skin they cater too.

  • ‘Drink a lot of water’. This will not keep your skin moist but will help in overall upkeep of your health (and in turn your skin). It might seem a bit awkward to some, however, this is an important skin care tip.

  • Cleanse your skin regularly (1-2 times every day).  A very effective skin care tip that helps in getting rid of the dirt and other harsh elements from your skin. Cleansing is especially important when you have been out of your house (and hence exposed to pollutants, dust etc.). This skin care tip also advocates the use of Luke warm water for cleansing (hot and cold water, both, cause damage to your skin)

  • Be gentle, after all it’s your skin. Don’t scrub/exfoliate too hard or too often. Similarly, don’t apply too much or too many skin care products. A must-to-follow skin care tip.

  • Keep your skin moist at all times. This is one of the most important skin care tip.  Don’t let your skin get dry. Dryness causes the outer layer of your skin to break, leading to a rough and unattractive appearance. Use moisturizers/ emollients. Moisturizers work best when applied while the skin is still damp.

  • Avoid the use of soap on your face. Soap should only be used from below the neck. A small but important skin care tip.

  • Use sunscreen to protect yourself from sun’s harmful UV radiations. You can use day-time moisturizers that have sunscreen built into them. Use them even when it’s cloudy. UV radiations are known to cause skin cancer, so follow this skin care tip without fail.

  • A bit of exercise and good sleep are essential too, not just for skin care but for your health as a whole. Lack of sleep can lead to formation of wrinkles below your eyes and lack of exercise can cause your skin to slack. Moreover, exercise and sleep also help in beating stress.  So besides being a skin care tip, this is also a health care tip.

  • Treat skin dilemmas with care.  This skin care tip is about not ignoring any skin dilemmas. Consult your dermatologist before you go on to use a skin care product (lest you do end up harming your skin even more).

  • Beat the stress. The harmful effects of stress are known to everyone, however, sometimes stating the obvious is essential too (and hence this skin care tip found its place here). Yes, stress harms skin too. So, take a break or indulge in a warm bubble bath or just get good sleep.

Medical Treatment for Adrenal Fatigue

/in , ,

Adrenal glands are an important part of your body. They are, “small, triangular-shaped endocrine glands, situated on the top of the kidneys. These glands regulate body’s stress response through the synthesis of catecholmines and corticosteroids, including adrenaline and cortisol.

Stress is usually the reason behind adrenal fatigue. Excessive stress may be due to work pressure, moving, change in job, death of a beloved one, marital problems and physical illness. Some other factors that contribute to adrenal stress are fear, anger, guilt, depression, anxiety, excessive exercise, physical or mental strain, sleep deprivation, trauma/injury, surgery, toxic exposure, chronic pain, chronic infection, maldigestion, malabsorption, chronic illness, low blood sugar and nutritional deficiencies.

Adrenal

Adrenal Fatigue is a condition that was first described in medical texts in the 1800’s. However, over most of the last one hundred years, doctors argued as to whether it was a legitimate medical condition or not. The main stumbling block to the recognition of Adrenal Fatigue as a scientifically valid medical condition was that science had yet to determine a way to test for its existence.

There are so many symptoms for adrenal fatigue. For instance, it causes weight gain, and an inability to lose the weight. There is also “High frequency of getting the flu and other respiratory diseases that tends to resist treatments” and “Experiencing upper back or neck pain with no apparent cause.” Next, there is reduced sex drive. There is also the difficulty in waking up in the mornings. Also forgetfulness is another symptom of adrenal fatigue.

There are more symptoms: there is the feeling of being lethargic in the evenings and still being unable to sleep. Furthermore, there are “cravings for salty, fatty, and high protein foods such as meat and cheese,” and an increase of PMS symptoms for women. It does not stop there. The “periods are heavy and then stop, only to start flow again a couple days later.

Proponents of the adrenal fatigue diagnosis claim this is a mild form of adrenal insufficiency caused by chronic stress. The unproven theory behind adrenal fatigue is that your adrenal glands are unable to keep pace with the demands of perpetual fight-or-flight arousal.

Take your blood pressure while sitting down. Then, stand up and immediately take your blood pressure again. Your systolic (first) number should have raised 8 to 10 mm. If it dropped, you probably have adrenal fatigue. Pupil dilation exam — (Equipment required: Flashlight and a mirror) Look into the mirror and shine the flashlight into the pupil of one eye. It should contract. If after 30 seconds, it stays the same or, even worse, dilates, you most likely have adrenal fatigue. Pain when pressing on adrenal glands (located over kidneys).

Kettlebell Training Works Efficiently and Effectively For Overall Improvement in Health

/in , ,

Americans love efficiency. In almost every activity of life, from work to chores at home, Americans prefer to gain as much as possible in the shortest amount of time. This preference stems from the hectic schedules most Americans have. They want to spend the greatest amount of time on their top priorities, and exercise is generally not a top priority. For this reason, an exercise technique that offers a high level of efficiency is sure to gain popularity among Americans.

Over the last decade, this trend has proven to be true. Developed in Russia over the course of centuries, kettlebell training developed as a body building technique and grew to include many athletes because of its efficiency and level of effectiveness. Kettlebell training offers strength training, intensive cardiovascular exercise, and flexibility improvement within one workout.

kettlebell training

The anatomy of the kettlebell itself provides insight into its potential effectiveness. The kettlebell is composed of cast-iron. It is typically described as a ball with a handle. The weight options vary from small to extremely heavy. Users may typically grasp the kettlebell in three positions depending upon the move performed. The handle is the most common place to hold; the horns offer another place to grasp; and the base, or ball itself, offers the most stability though it is the heaviest portion of the kettlebell.

A variety of movements may be performed with a kettlebell. Beginning users should seek appropriate training. Although kettlebell training can be therapeutic for back injuries, using the equipment incorrectly could lead to further damage and injury. Kettlebell training exercises can consist of typical exercises that would be used with conventional weights. Additional, more effective exercises include snatches, wings, cleans, and jerks, among other kettlebell exercises.

Studies demonstrate that active kettlebell exercises of a twenty minute duration burn the same amount of calories as a person running a mile in six minutes. That level of intensity indicates a high level of cardiovascular activity. While this highly intense cardiovascular exercise occurs, kettlebell activity simultaneously strenthens muscle. The user lifts and swings heavy kettlebells, developing muscle and strength. Holding the kettlebell and maintaining balance also provides core strengthening at the same time. Kettlebell exercise provides core strength training, muscle training, flexibility training, all while providing a highly intense cardiovascular workout.

Other elements involved in kettlebell workouts provide benefit as well. Because the activity works out several muscle groups at once, calories continue to burn even after activity ceases. Not only do calories burn during muscle repair, the increase of muscle mass raises the resting metabolism of the individual. These factors increase the ability of kettlebell training to burn calories and lead to highly efficient fat loss.

Kettlebell training increases other areas that lead to higher metabolism. Flexibility, posture, and muscle mass all influence metabolism. Great improvement can be seen in these areas following kettlebell training. Kettlebell exercises are quite specific; training is essential when beginning a kettlebell routine. However, consistent kettlebell training leads to higher metabolism, toned definition, cardiovascular health, improved flexibility, stronger cores, and an overall more healthy body.

 

An Herbal Approach to Skin Care

/in , ,

Skin care is not a topic of recent times; it has been in practice since ancient times, when herbal skin care was probably the only way to take care of skin. However, skin care has transformed in a big way. Herbal skin care routines have been replaced by synthetic/chemical-based skin care routines.

The herbal skin care recipes which once used to be common place are not so popular today (and even unknown to a large population). This transformation from herbal skin care to synthetic, can probably be attributed to two things – our laziness (or just the fast pace of lives) and the commercialization of skin care.

herbal

Even herbal skin care products have been commercialized. These commercial herbal skin care products have to be mixed with preservatives in order to increase their shelf-life, hence making them less effective than the fresh ones made at home. However, it seems that things are changing fast and more people are now opting for natural and herbal skin care routines. But still, none want to make them at home and hence the commercial market of herbal skin care products is on the rise.

So, what are these herbs or herbal skin care mechanisms?

Aloe Vera, which is an extract from Aloe plant, is one of the best examples of herbal skin care product. Freshly extracted aloe Vera is a natural hydrant that helps in soothing skin. It also helps in healing cuts and treating sun burns.

A number of herbs are known to possess cleansing properties. Dandelion, chamomile, lime flowers and rosemary herbs, are a few examples of such cleansers. Their herbal skin care properties get invoked when they are combined with other herbs like tea.

Antiseptics are another important part of Herbal skin care. Lavender, marigold, thyme and fennel are good examples of herbs that are known to possess antiseptic properties. Lavender water and rose water also form good toners.

Tea plays an important part in herbal skin care. Tea extracts are used for treatment of skin that has been damaged by UV radiation.

Oils prepared from herbal extracts present another means of herbal skin care. Tea tree oil, Lavender oil, borage oil and primrose oil are some popular oils used in herbal skin care. Some fruit oils (e.g. extracts from fruits like banana, apple and melon) find use in shower gels (as a hydrating mix)

Homeopathic treatments and aromatherapies also come under the umbrella of herbal skin care remedies.

Herbal skin care is good not only for the routine nourishing of skin but also for treatment of skin disorders like eczema and psoriasis. Most herbal skin care products don’t have any side effects (the most important reason for preferring them over synthetic products) Moreover, herbal skin care products can be easily made at home, hence making them even more attractive. So, herbal skin care is the way to go.

However, this does not mean that you totally discard the synthetic products. Some people go to the extent of debating with their dermatologist, if he/she suggests a synthetic product. You should accept the fact that some skin orders might need usage of clinically proven non-herbal skin care products.