Healthy Skin

girlKeeping your skin healthy-looking
Skin constitutes a large part of our body. The entire skeleton is covered by several layers of it. This skin is exposed to the ravages of daily life – dust, grime, sweat and much more. It needs regular cleaning and care. Just as we invest time and effort into preparing food that keeps us going for the rest of the day, we also need to formulate a skin care regime that we can stick to in the long run and make it a part of our daily life.
But it isn’t as easy as just slathering on any cream on the face and waiting to see a miracle overnight. A good skin is hereditary to some extent. Some of us are gifted with flawless and beautiful skin. Others need to spend some time to make it look beautiful. But we must be committed to skin care to achieve stellar results.
Each skin is different. Skin types include, oily, dry, normal to oily, combination and many others. Depending on which type your skin is, choose the cosmetics. Take note of the ingredients when buying cosmetics. While oily skin should avoid cream based products, dry skin should avoid alcohol. In our quest to get that perfect look, we are willing to try on a multitude of products that actually end up harming it. Avoid using just about anything without going into the details.
The thumb rule to remember – when in doubt, go back to the basics. The very basic things that we should do and that which will bring us back on track are:
1. Wash your skin twice daily. When taking a bath, you are doing it already. After you return home from a trip outdoors, clean your skin again. Use a face wash or cleanser. Remove any makeup using remover or coconut oil-dipped cotton pad.
2. Cleanse-tone-moisturize. This is like daily bread for the skin. Make it an everyday ritual – once in the morning and again at night before going to bed. The results will be there for everyone to see.
3. Exfoliate every week. Once or twice a week, use either a natural scrub or one from the market to gently remove dead skin.
4. Use sunscreen. Avoid going out in the sun to the extent possible. When you have to, use sunscreen with an SPF of 35. Carry an umbrella and wear protective clothes.
5. Eat fresh and natural. Consume fresh fruits and vegetables every day. Include colorful fruits and veggies that are not just healthy, providing you with nutrition, but will also reflect on the skin, externally. Drink 6-8 glasses of water every day. Sufficient water in the system will remove toxins from the body naturally.
6. Avoid stress. If possible, don’t stress yourself over little things in life. Adopt a spiritual attitude towards life that will help you elevate your thoughts and reduce stress. De-stress using yoga, listen to music and surround yourself with friends who make you happy.
7. Exercise regularly. Walk, run, jog, at least for 30 mins each day for 5 days a week.

So, here is a quick video about skin health.

How to keep healthy Skin

Keeping Your Skin Healthy

Keeping your skin healthy-looking
Skin constitutes a large part of our body. The entire skeleton is covered by several layers of it. This skin is exposed to the ravages of daily life – dust, grime, sweat and much more. It needs regular cleaning and care. Just as we invest time and effort into preparing food that keeps us going for the rest of the day, we also need to formulate a skin care regime that we can stick to in the long run and make it a part of our daily life.
But it isn’t as easy as just slathering on any cream on the face and waiting to see a miracle overnight. A good skin is hereditary to some extent. Some of us are gifted with flawless and beautiful skin. Others need to spend some time to make it look beautiful. But we must be committed to skin care to achieve stellar results.
Each skin is different. Skin types include, oily, dry, normal to oily, combination and many others. Depending on which type your skin is, choose the cosmetics. Take note of the ingredients when buying cosmetics. While oily skin should avoid cream based products, dry skin should avoid alcohol. In our quest to get that perfect look, we are willing to try on a multitude of products that actually end up harming it. Avoid using just about anything without going into the details.

<iframe width=”560″ height=”315″ src=”https://www.youtube.com/embed/R_dgFOV0SAM” frameborder=”0″ allowfullscreen></iframe>
The thumb rule to remember – when in doubt, go back to the basics. The very basic things that we should do and that which will bring us back on track are:
1. Wash your skin twice daily. When taking a bath, you are doing it already. After you return home from a trip outdoors, clean your skin again. Use a face wash or cleanser. Remove any makeup using remover or coconut oil-dipped cotton pad.
2. Cleanse-tone-moisturize. This is like daily bread for the skin. Make it an everyday ritual – once in the morning and again at night before going to bed. The results will be there for everyone to see.
3. Exfoliate every week. Once or twice a week, use either a natural scrub or one from the market to gently remove dead skin.
4. Use sunscreen. Avoid going out in the sun to the extent possible. When you have to, use sunscreen with an SPF of 35. Carry an umbrella and wear protective clothes.
5. Eat fresh and natural. Consume fresh fruits and vegetables every day. Include colorful fruits and veggies that are not just healthy, providing you with nutrition, but will also reflect on the skin, externally. Drink 6-8 glasses of water every day. Sufficient water in the system will remove toxins from the body naturally.
6. Avoid stress. If possible, don’t stress yourself over little things in life. Adopt a spiritual attitude towards life that will help you elevate your thoughts and reduce stress. De-stress using yoga, listen to music and surround yourself with friends who make you happy.
7. Exercise regularly. Walk, run, jog, at least for 30 mins each day for 5 days a week.

Exercises You Can Do in Your Room

Three Exercises You Can Do in Your Room

Finding time to workout is difficult. Everyone has their schedule that keeps them busy all day so even fitting in a simple workout is challenging for most people. If there are exercises that you can do quickly and most importantly, without having to go to the gym, it suddenly becomes easier to workout. Try out these three exercises in your room and see how much better you feel!

Kettle Bell

  1. Planks: Planking may seem like an easy exercise, but doing it for a minute or more really gets your body burning. There are multiple different ways that you can plank, but the two most common are the low and high plank. In a low plank, support your body with your forearms on the ground and your toes in the back. In a high plank, use your spread out hands to hold yourself up. In any kind of plank, make sure that your bottom is in line with your body and is not high up in the air as this will throw your spine out of line. Start planking with one minute or so and work your way up to five minutes. This simple exercise repeated each day will bring results.
  2. Kettlebell Swings: Kettlebells are nice weights to use because they have a handle that is easy to hold on to. Depending on the weight you are comfortable with, kettlebell swings can be effective with as little as ten pounds. For a kettlebell swing, you just need to grab the kettlebell with your two hands and hold it in front your legs. Then spread your legs about shoulder length apart and proceed to a squatting position while swinging the kettlebell behind your legs. When you start to bring the kettlebell forward, raise your legs back to your starting position. It is best to do sets of ten kettlebell swings with short breaks in between. Once you get more advanced, you can learn how to do one-armed kettlebell swings.
  3. Squats: Squatting is perhaps the greatest exercise to build your quadriceps, even without using your bodyweight. It is a very simple exercise, but form is critical. Start with your feet about shoulder length apart and squat down, making sure to keep your knees behind your toes. It is often easiest to get the hang of the form if you place a chair behind you and imagine that you are trying to sit in the chair. You can hold your hands out in front of you for balance or place your hands to your side.

These three exercises are easy, but very effective. You do not need a lot of space to complete them, so they are great options for workouts you can do in your room whether you are running short on time or just want to do something to make yourself feel better.

In our next post, we will cover supplements.

If you want to take a look at what supplements, you can check out the website by clicking here.

H.E.M. Ankle Rehab

HEM Ankle Rehab

Do you experience pain in your ankle whenever you walk or do you have an injured ankle that requires proper treatment?

A sprained or injured ankle is among the most common sports injuries. It does not only affect people who engage in sports but it can occur to a normal person walking or running down the road. In most cases, a sprained ankle takes weeks to heal and requires rest and days of inactivity. Which is definitely not good for someone with a busy lifestyle!

Here is a review of the program:

Hem is the best system for someone looking to heal their sprained ankle quickly!

About the Program:
H.E.M ankle rehab program is a complete ankle rehabilitation system that offers technique and procedures to help in healing a sprained or injured ankle and also to strengthen the ankle to prevent injuries in the future. You can use this program to heal a new sprain on your ankle or heal an existing injury. You can also use this program to learn how to strengthen your ankle. This program is ideal for athletes and individuals who want to strengthen their ankles.

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Features of the program:
This program features a number of treatment modalities and techniques that work together to accelerate the healing process of a sprained or an injured ankle. This program uses 3 step technique to treat a sprained ankle; hydrotherapy, exercise and massage.
Hydrotherapy is used to reduce the swelling that comes as a result of an injury to the ankle. It is applied to increase blood supply to the injured area and to reduce swelling. This technique aims at speeding up your immune system. With adequate blood flow to the affected area, essential nutrients like nutrients and minerals will be supplied to the area and will speed up the healing process.
Massage is meant to ensure that the ankle ligaments stay loose and also prevent any rigidity from happening. When all these three techniques are applied, they result in improved ankle strength and the recovery time is drastically reduced. This is an important step in the H.E.M ankle rehab program. It helps in stimulating the lymphatic system to produce the required lymphatic fluids to help eliminate the swelling in your ankle. It is important to point out that you need to help your body along in the healing process.
Special exercises are used to maintain flexibility and break the scar tissue around the ankle joint. There are numerous exercises used to ensure that there is flexibility and mobility of the ankle. These exercises are not the random stretches or exercise you might find all over the internet. They are specifically meant for the ankle treatment.

How To Stop Snoring

sleepingDo you snore at night or know someone that does?

Snoring is an issue that many people deal with when they lay down to sleep at night. Not only does snoring disturb your sleep partner, it also impairs your own ability to get the best night’s sleep. If you do not learn how to stop snoring, it can lead to major health problems later down the road.

What causes snoring?
Snoring occurs when airflow through the nose and mouth is obstructed. Two things that could cause snoring are your sleeping position or your mouth anatomy. Having extra tissue in the back of your throat (usually brought on by being overweight) often causes the passageways to be narrowed, thus making airflow more restricted. Additionally, if the muscle tone in your throat is poor, your tongue and throat can become too relaxed and fall into your airways. This weakening of muscle can also be caused by alcohol consumption or some sleeping medications.

How to Stop Snoring
Believe it or not, getting enough sleep is critical to your ability to stop snoring. When your body does not get the rest that it needs, it causes your throat to relax more heavily than it should. When you try to sleep, because your throat is so relaxed, it causes the muscles in your throat to loosen and block your passageways.
One of the best things you can do to stop snoring is change your sleeping position. Most people lie on their back when they sleep, but for snorers, this is not a good sleeping position. When you lay on your back, gravity causes your tongue and soft palate to fall back to the wall of your throat which in turn brings blockage of your airways. Sleeping on your side will help eliminate the issue, but if sleeping on your side is not easy for you, try using a body pillow to support your body.
If you do not want to completely change your sleeping position, but still want some relief from your snoring, you can raise your head by positioning a pillow underneath it. Lifting your head can help to keep your tongue from falling since it is in more of an upright position. Additionally, investing in an adjustable base for your mattress can lift your entire mattress up instead of just using a pillow.
When it comes to alcohol, avoid consuming any of it four to six hours before bed. Alcohol is another thing that causes your muscles to relax and block your throat from allowing enough air through. Some medications can also have the same effects when taken close to your bedtime.
Finally, allergens may be what is causing you to snore at night. Dust or other allergens accumulate in your pillow after a while, so it is recommended that your replace your pillow regularly. If you have a memory foam pillow, it lasts longer without accumulating as many allergens. For most pillows, however, every six months it should be replaced. Also, remember to regularly clean ceiling fans or light fixtures in your bedroom, as they can also be covered with dust and other substances that cause you to snore.

Snoring is a nuisance that many people deal with each and every night. It is a nuisance that prohibits your ability to attain a great night’s sleep while also disturbing your sleep partner. By taking these steps to stop snoring, you will help yourself sleep better, feel better, and ultimately be a more healthy individual. Learning how to stop snoring can be a key to a healthful life.

Why people don’t bother working out

People, especially in their youth do not mind doing daily, fun exercises. To them, it is just a game to play or a race to run. The older they get, the less they do, as funny as that sounds.

Pertaining to the gym though, often times people do not see the results they want to see and often times, quit going after only two or three months.

They work on reaching their goals, and often times because they have no professional guidance, they misjudge their goals and shoot way over what can be expected.

For example, I was talking to an overweight man, perhaps in his late thirties or early forties about what his plans were and how he was planning to achieve them.

And what he told me, really shocked me! He was planning on losing 90 lbs. in 2 months! TWO MONTHS!

Arnold Schwarzenegger
Major Gains!

I didn’t argue with him, telling him that that would be near impossible, becuase quite frankly that is none of my business. But it was a good reminder to set realistic goals and have a real way to attain them.

People are alot like the man I met at the pool, thinking they can achieve anything in the gym in a very small time frime to which I respond. “If it took you 20 years to put on all of that weight, how long do you truthfully think it will take to lose?”

Now don’t get me wrong, I am all about reaching maximum potential in as small a time frame as possible. Which is why it is best to talk to professional and plan your workouts and your diet.

Here is my absolute favourite video for when I need a “pick me up” in the gym:

After watching this video, if you STILL do not feel like going to the gym, you may want to get a checkup at the doctors office.

That video alone has helped me break some of my self imposed barriers and move on to lift heavier and all in all, make more gains!

There are literally thousands of videos just like that that you can listen to at the gym.

If not, you can bring your phone and listen to music or really whatever you want.

19 Exercises every 35 year old can do

 The 19 Exercise that everyone able to do, should do:

  1. Lat Pull-down Behind the Head

  2. Lat Pull-down in front of you

  3. Military Press

  4. Military Press Behind the Head

  5. Squat

  6. Row

  7. Upright Row

  8. Leg Press

  9. Dead Lift

  10. Romanian Deadlift

  11. Pullups

  12. Pushup

  13. Sitting Rows

  14. Cardio

  15. Treadmill

  16. Stair Stepper

  17. Smith Machine

  18. Elliptical

  19. Situps

With these 19 exercises, a workout plan can be formed, and you can start seeing daily improvements. A humungous factor of all of this is diet.

Working out is only 30% of the work, dieting covers the rest. If there is there one thing that leads to disappointment in the bodybuilding community, I would have to say the nutrition, or lack thereof.

If people were to put as much emphasis on their dieting as they do on workout plans (hint hint, can you see what my next post will be about) Then they could start seeing results!

It isn’t uncommon that I see people that I workout next to at the gym, in McDonalds. Here they are doing 10 sets of 150 on the bilateral raise and in they come ordering two bigmacs and a fry to go. Simply Inconceivable.

They simply lack the discipline to go out buy some chicken, grill it, and steam up some rice.

Here is a link to diet plans & how to schedule your own. You can do it all online at the comfort of your own home. I rkemember having to make my own, and that was a daunting task. Having nothing but the internet and a will to do it, I accomplished what my goals were set to.

 

My before and after
Bodybuilding

(These are half of the gains to be made for the season, now I am off to bulking.)

Now that we have gotten that out of the way, we will talk about supplements.

Supplements are a HUGE factor in the bodybuilding realm. Half of all bodybuilders take 3 of the 4 that I have displayed below.

(Sorry the image will not upload, so we will have to continue this rant onto another page)

Now, I often here people say “I NEVER want to look like that” and to that I simply respond, don’t worry, you never will.

I hope you enjoy these exercises and start seeing results within the next 30 days!

Go out there and get your workouts and diet right!!

Privacy Policy – HBS

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