Wednesday, September 29, 2010

What should I be eating?

http://www.hunerworld.com/

Eating a balanced diet is important for good health and to help reduce your risk of heart disease and certain cancers. This booklet contains
practical advice to help you make some healthy food choices.
What should I be eating?

For a healthy balanced diet, aim to do the following:Eat at least five portions of fruit and vegetables each day. These can be fresh, frozen, tinned, dried or a glass of juice.
Eat more starchy foods, such as pasta, rice, potatoes, cereals and pulses (beans, peas and lentils). These should make up about a third of your diet.
Choose lean meat, and trim off the fat and any skin.
Try to eat fish twice a week, including one portion of oily fish, such as mackerel or sardines.
Grill, bake, poach, boil, steam or microwave your food, rather than frying or roasting. Or you could try ‘dry roasting’, without adding any fat.
Reduce the amount of sugar in your diet.

Should I cut down on salt?

Sodium in salt can lead to high blood pressure, which increases the risk of stroke. So, you should try to cut down.

On the salt you add to your food during cooking and at the table. Remember to check the labels of any readyprepared foods for the sodium content, before you buy.

(See the Salt stats and facts below.)
Potassium, on the other hand, has a beneficial effect on blood pressure. Fruit and vegetables such as bananas, tomatoes and avocados are all good sources of potassium.

Salt stats and facts

3/4 of the salt we eat comes from processed food
people in the UK eat about 9 g salt (about 3.5 g sodium) a day, on average
men should have about 6 g salt or about 2.5 g sodium a day
0.5 g sodium or more per 100 g is a lot of sodium
0.1 g sodium or less per 100 g is a little sodium

What is a portion of fruit and veg?

1 portion = any of these:
1 apple, banana or orange
2 plums or other fruit of a similar size
1/2 a grapefruit or avocado
2 to 3 tablespoonfuls of vegetables (raw, cooked,frozen or canned)
2 to 3 tablespoonfuls of fruit salad (fresh, stewed or canned)
1/2 to 1 tablespoonful of dried fruit (such as raisins and apricots)
1 handful of grapes, cherries or berries
1 dessert bowl of salad
1 glass (150ml) of fruit juice (however much you drink, fruit juice counts as a maximum of 1 portion a day)

Should I cut out fat?

It’s important to have some fat in your diet. Fat helps the body absorb certain vitamins, and it’s a good source of energy and the ‘essential fatty acids’ that the body can’t make itself.

But fat should make up no more than one third of the energy (or calories) in your diet. On average, men in the UK eat more fat than this.

Avoid fatty foods, especially those rich in saturated fat. Foods high in saturated fat include red meat, meat pies, sausages, butter, cheese, and cakes and biscuits made with hydrogenated fats. Choose foods high in monounsaturated and polyunsaturated fat, such as olive, sunflower and vegetable oils.

What about drinking?

Try to drink at least 6 to 8 cups of water a day, or more if you exercise. If you don’t like the taste of plain water, you could try sparkling water, or add some squash or fruit juice for flavour. You could also try adding a slice of lemon or lime.

Should I eat the same diet all my adult life?
During the teenage years, when your body is growing, it’s especially important to eat enough food to meet your energy needs. But as we get older, we tend to need less food because our bodies use up less energy.

Throughout your life you should adjust the amount of food you eat according to how physically active you are. We all put on weight when our diet provides more energy than we use up. Although you may need to adjust the amount you eat, it’s always important to make sure you’re eating a wide variety of foods, including a balance of carbohydrates, protein, fat, fibre, and vitamins and minerals.

Should my diet be different to the diet of a woman of my age?

Men and women should both eat a varied and balanced diet, and try to avoid becoming overweight. Men in particular need to avoid excess weight gain, because they are more likely to carry the extra weight in the abdominal area. This is known as central obesity and is commonly referred to as an ‘apple’ shape.

Carrying excess weight in the stomach area increases your risk of developing heart disease and diabetes. Men of African-Caribbean and Asian (Indian, Pakistani and Bangladeshi) origin appear to have an increased risk of developing diabetes, high blood pressure and heart disease. This may be related to a tendency to carry any excess weight in the abdominal area.

Being overweight also increases the risk of developing cancers. And severe obesity can place great strain on your joints.

Eating a diet that is high in fat can contribute to gaining excess weight, not only because fat is high in calories, but because it can reduce your sensation of feeling full.

This means you may end up eating more food than you need. So, try to make sure that your meals are made up of a balance of carbohydrates, protein, fat and fibre.

Wednesday, August 25, 2010

Short-Term Overeating Could Make Long-Term Weight Loss Tougher

Swedish study suggests pounds put on during high-cal, low-exercise periods stick around
By Alan MozesHealthDay Reporter

WEDNESDAY, Aug. 25 (HealthDay News) -- If you think a few weeks of slothful behavior and caloric overindulgence can be easily worked off at the gym, think again.

New Swedish research suggests that just a month's worth of unhealthy living changes physiology, making piled-on fat even harder to lose.

"A short period of [over-eating] can have later long-term effects," said study co-author Dr. Torbjorn Lindstrom, an associate professor in the department of medical and health sciences within the faculty of health sciences at Linkoping University. "Based on this, it can be recommended to avoid very high food-intake that might occur during shorter periods in normal life."

Lindstrom and his colleagues report their findings in the current issue of Nutrition & Metabolism. They focused on 18 normal-weight healthy participants (12 men and six women), averaging 26 years of age.

For one month, all 18 were placed on a restricted physical activity regimen that involved the equivalent of no more than 5,000 steps per day. Five thousand steps, the team noted, is the threshold for a "sedentary" lifestyle, whereas a "physically active" lifestyle involved 10,000 steps or more.

In addition, participants embarked on diets involving a 70 percent jump in daily caloric intake -- mainly from fast food -- amounting to about 5,750 calories ingested per day. The research also included a comparison group who did not change their diet/activity.

By the end of the month, the feasting group gained an average of 14 pounds. Their fat mass, specifically, was found to have gone up from about 20 percent of total body weight, to nearly 24 percent after the month-long intervention.

Participants lost most (more than 10 pounds) of that new weight over the ensuing six months. However, one year after the study's end, participants still registered a noticeable gain in fat mass (of about 3 pounds on average) compared with their pre-study status.

This fat stuck around despite the fact that the participants had returned to their lower-calorie pre-study diet and more active routines.

Two-and-a-half years after the study, fat mass gains were even greater, registering just under 7 pounds on average, the researchers found. There was no such long-term change among the control group who had stuck to their usual diet.

Based on the findings, the researchers conclude that a brief period of excessive over-eating, coupled with reined-in activity, may change body composition and lead to a significant boost in in body fat levels. And these changes appear to endure, despite a return to healthier behaviors.

Study author Asa Ernersson, a doctoral candidate at the university, said it's tough to tell whether older individuals might be impacted any more or less than younger people.

"Of, course there is a possibility that age has an important role for losing body weight gained after a short term period of overindulgence," he said. "But from this study we cannot draw any such conclusions, since most of the participants were between 20 and 30 years old."

Both Lindstrom and Ernersson said that more research exploring such questions is needed.

25 Ways to Build Your Biceps

Use this arm-curl guide to pack on muscle faster than ever
By Adam Campbell


For decades, the dumbbell curl has been helping us build bigger biceps—but it also seems to have stripped us of our imagination. After all, how often do you try a new variation of this classic arm exercise? If it's not every 4 weeks, then you need to shake up your workout to achieve faster results. Start today with this simple guide from The Men's Health Big Book of Exercises. By mixing and matching any of the five hand positions and five body positions described here, you can instantly create 25 different versions of the curl. The upshot: You'll never run out of new ways to build your biceps. (Learn the right sets for size and strength.)

The right way to curl: Let the dumbbells hang at arm's length straight down from your shoulders. Then, without moving your upper arms, bend your elbows and curl the dumbbells as close to your shoulders as you can. Pause, and slowly lower the weights back to the starting position. Each time you return to the start, straighten your arms completely

Choose your hand position

STANDARD

With your palms facing forward, grip the handles in the middle

The benefit: This is the hand position for the classic dumbbell curl, which targets your biceps brachii, the largest muscle on the front of your upper arm. (Try these 8 exercise upgrades for more muscle.)

THUMB OFFSET

With your palms facing forward, touch the outside heads of the dumbbells with your thumbs.

The benefit: As you curl the weight, you're forcing your biceps brachii to work harder to keep your forearm rotated outward (so your palms are up).

PINKY OFFSET

With your palms facing forward, touch the inside heads of the dumbbells with your pinky fingers.

The benefit: This tweak shifts the way the weight is distributed, providing more variety to keep your muscles growing.

REVERSE

Turn your arms so your palms face behind you.

The benefit: You'll really feel it in your forearms: This position targets your brachioradialis, but it decreases the activity of your biceps brachii.

HAMMER

Keep your palms facing each other.

The benefit: You're forcing your brachialis muscle to work harder for the entire movement. Building your brachialis can make your arms look thicker.



Choose your body position

STANDING

Stand tall with your feet shoulder-width apart.

The benefit: More muscle Anytime you're standing, you engage more core muscles than when you sit.

SPLIT STANCE

Stand tall and place one foot in front of you on a bench or step that's just higher than knee level.

The benefit: Stronger abs This stance forces your hip and core muscles to work harder in order to keep your body stable.

SEATED

Sit tall on a bench or Swiss ball.

The benefit: Better form Performing the exercise while seated may make you less likely to rock your torso back and forth ("cheat") as you curl the weight. (Check out six tricks to get the most out of your workout.)

DECLINE

Lie chest down on a bench set at 45 degrees.

The benefit: Thicker arms Lying on a decline causes your arms to hang in front of your body, a position that challenges your brachialis more.

INCLINE
Lie on your back on a bench set at 45 degrees.

The benefit: Bigger guns Lying on an incline causes your arms to hang behind your body, which emphasizes the long head of your biceps brachii to a greater degree.

Wednesday, August 11, 2010

Stomach Exercises For Abs

Walk For Your Health

By admin
http://www.mediorta.com





Walking is one of the secured and trouble-free ways to maintain your health. It is the physical activity that helps to improve the blood flow in our body due to which every part of our body feels energetic. Walking also helps to develop a good respiratory and emaciated organization due to which the overall health improves quickly. It also improves the mental fitness due to which we can find improvement in our work.

Walking is the form of aerobic workout. It assists to decrease the hazard of diabetes and moreover it also lessens the danger of heart-attack. It also decreases the additional weight. The bone concentration amplifies with the help of walking.

It is an exercise that many people prefer to neglect. However the reason is noticeable. We do this act daily and we do not include the fact in our mind that it is an aerobic activity. It decreases the importance and due to which we start neglecting it. We need to understand that it is not a useless act. It can give us so many health benefits. So why not should we include it in our daily routine? The form of exercise-walking is different from simple walking. You need to be more active while doing exercise-walking. Start slowly and later on shift your momentum to fast walking. It can be very helpful if you want to control your weight. Try that you should not use your vehicle if you are going to a nearby area. You should walk for the better health. You should not think in a way that walking is not helpful. It would be better to make a habit to wake-up early in the morning and go out for a walk. It can give you immense benefits. Therefore do not make excuses and walk to stay fit forever

Tuesday, August 10, 2010

Workouts for Desk Jockeys

by Jacqueline Stenson

How can you stay in shape when you sit at a desk all day? What's the effect of exercise on mood? Find out below.

Office job, flabby bod?

Question 1: I have been gaining weight since I started a desk job straight out of college. I've heard that if I suck in my tummy and squeeze in my butt when I am sitting at my computer, it will work out my abs and my behind. Does this exercise actually work?

Question 2: I work in an office where I am seated most of the day, and as a result my behind is getting a wide, flat look. Are there any exercises I can do that will take away my pancake behind and give me a nice tight peach?

Answer: We weren't designed to sit at a desk for eight-plus hours a day, but that's how many of us now spend our time. And it can take a toll on our bodies, particularly when we sit fixed before the monitor for hours on end -- a practice some have dubbed "binge computing" -- and skip regular workouts outside the job.

One of the risks of such a sedentary lifestyle, especially if it includes pastry from the cafeteria, is weight gain. As suggested by Reader No. 1, cutting back on physical activity -- from a lifestyle that requires hiking all over campus to one that necessitates little more than short strolls to the copy machine or coffee maker -- can pack on the pounds.

Another risk from sitting all day and not getting much activity after hours either is deterioration of muscles, such as the gluteus maximus muscles that define our backsides. Reader No. 2 complains of a "flat look," one that would indicate muscle atrophy.

But just because you spend a good deal of your time at a desk doesn't mean you're destined to become fat and flabby, experts say. It does, however, mean that you're going to have to make an effort to get in shape during your free time to help counteract the effects of those sedentary days.

That means burning calories through walking, jogging, biking, aerobics or other physical activity to help maintain weight and keep yourself in good cardiovascular health. And you'll need to strength train to keep muscles in shape. "It's use it or lose it," says Michael Bracko, an exercise and occupational physiologist at the Occupational Performance Institute in Calgary, Alberta, Canada, and a spokesperson for the American College of Sports Medicine.

So for Reader No. 2, the issue isn't so much your sitting as your lack of physical conditioning. "Sitting down will not specifically cause your butt to be flat," Bracko says. The prescription: work out the glutes with exercises like the elliptical trainer and the leg press machine.

As for Reader No. 1, Bracko says contracting the stomach muscles and glutes (three sets of 10 repetitions each) can help firm those areas, but these exercises will not help you lose fat in those regions. For that, you'll need to burn calories.

It all adds up
Keep in mind that all exercise adds up. Health and fitness experts now say that people can get their government-recommended half hour of physical activity a day in short spurts. So if you have an extra 10 to 20 minutes at lunch, consider taking a brisk walk outside. Even brief bouts of activity, such as opting for the stairs instead of the elevator or walking a memo to a colleague down the hall instead of e-mailing it, help.

Little exercise breaks during the day are also important in preventing common work-related pains, such as back aches, Bracko emphasizes.

"Prolonged sitting is a risk factor for herniated disks," he says. Taking short exercise and stretch breaks alleviates pressure on the disks and nourishes them, in addition to getting muscles throughout the body moving, he notes.

Aim to sit no longer than 50 minutes at a time, Bracko recommends. Then take a few minutes to get up and get your body moving through a short walk or activities like side bends and arm or ankle circles. Stretching is a good idea because muscles get short and tight (particularly those of the neck, wrist, back, hip, shoulders, chest and the hamstrings) when we sit hunched over at our desks for long periods. Consider doing some of these exercises before work too, as a warm-up.

Weary typists can also do various stretches of the neck, fingers and arms while at their desks (see graphic).

"We want to avoid people engaging in binge computing," says Benjamin Amick, an associate professor of behavioral sciences and epidemiology at the University of Texas School of Public Health in Houston.

Of course, good work-station ergonomics also are important, says Amick, whose research has shown that correct ergonomics, including a properly adjusted chair, can help workers stay healthy and productive. If you have an ergonomics specialist on site, it's a good idea to set up a consultation to ensure you're not at high risk for repetitive stress injuries.

One note of caution for people who have aches and pains at work: your strength-training regimen may be worsening the problem, notes Bracko. For instance, if the muscles of your chest and front of your shoulders are tight from being hunched over at work, strengthening them too much without stretching them and also strengthening the back can spell more trouble. Aim for a well-rounded workout that takes into account any symptoms you're having on the job. A good personal trainer or physical therapist can offer guidance.

Exercise and mood swings?

Question: I frequently experience mood swings when I’m exercising regularly. I’ll feel mildly euphoric immediately after exercise, but unusually anxious or even depressed the next day. Are such mood swings a recognized side effect of regular exercise? Is there something I can do to prevent them?

Answer: No, mood swings are not considered a normal response to exercise, says Jennifer Davis, a health psychology counselor at the Duke University Health and Fitness Center in Durham, N.C.

Actually, research shows that regular physical activity, three to five times per week, can help people feel better all around -- both physically and emotionally.

"Exercise can be a great stress-releaser when done in healthy amounts," Davis says. "We know that exercise can improve mood and can lift symptoms of depression and anxiety." Some researchers believe, for instance, that physical activity may prompt the brain to release mood-enhancing chemicals known as endorphins.

The cause of your symptoms is not clear from the information you provided. Some people have underlying depressive or anxiety disorders that temporarily improve after exercise. Others have exercise addiction -- a compulsive desire to exercise, even multiple times a day -- and may feel depressed or anxious when they aren't exercising.

A mental health professional can determine the reason for your symptoms, and get you the appropriate help.

The desk workout

Your colleagues might look at you strangely, but stretching at your desk may make the daily grind less painful, experts say. The following exercises are recommended to ease muscle tension and promote healthy blood flow.

Chest stretch

Find an uncluttered corner in your office or cubicle. Stand about a foot away from the walls, facing the corner. Raise your elbows until they are level with your shoulders and then place both forearms directly on the walls. Next, keeping the body in alignment, lean into the corner and hold for 10 seconds. You should feel a good stretch across the pectoral muscles in your chest.

Finger pulls

Grasp each finger at its base and very gently pull it in the opposite direction. Hold each for a count of 5.

Forearm stretch

Position your right arm straight in front of you with your palm facing outward and your fingers pointing down. Using the left hand, gently pull the palm toward you and hold for a count of 10. Next, raise your hand so that your palm is facing away from your body and your fingers are pointing toward the ceiling. With the left hand, gently pull the right hand toward your body and hold for a count of 10. Repeat with the left arm.

Neck stretch

Sitting tall in the chair with the neck relaxed, gently tilt the head to each side, then front and back, holding each position for a count of 10.

Start with one hand pointing toward the ceiling. Make a fist. Then touch your fingertips to the base of your palm, keeping the thumb straight. Next, make a hook with your fingers, and then straighten them out again. Repeat 5 times

Friday, August 6, 2010

Weight Loss Exercise Program Week 1

Thursday, July 29, 2010

Beware: Sitting too much may shorten your life


by Dory Devlin, Shine staff



When you sit at a computer for more hours than you care to admit every day, this is the kind of headline that will stop you dead in your sedentary tracks:

"Study: The longer you sit, the shorter your life."

The study of 123,216 people (nearly 70,000 women, and 53,000 men) is one of the first to study the direct link between sitting a lot to mortality, though several studies have found links between sitting time and obesity, diabetes, and heart disease, USA Today reports. The study participants were followed for 14 years--1993 to 2006.

It's all very troubling for people who sit a good bit of the workday. Here's why: Even after adjusting for risk factors including body mass index (BMI) and smoking, women who spend six hours a day sitting had a 37 percent higher risk of dying compared to those who spend less than three hours in a chair. For men, the risk was 17 percent higher.

Exercise, even a little a day, lowered the mortality risk linked to sitting, though not by a lot. An overwhelmingly sedentary day, it turns out, is risky behavior. For people who sat many hours and did not exercise, the risk of dying rose to 94 percent for women and 48 percent for men . For the record, people were more likely to die of heart disease than cancer, according to the cancer prevention study by the American Cancer Society and published in the American Journal of Epidemiology.

So if you didn't already need a reminder to get moving during the day, before or after work, you've got it now. Start by fitting in, at the least, a brisk walk either early in the morning or in the evening after work as a way into a daily exercise routine. But consider adopting one or more these exercises you can do at work, as well, as Kaboodle suggests. Here are a few:


Trade your desk chair for an exercise ball. Balancing on one of these helps you strengthen your entire core. It may also remind you that you are trying to do good things for yourself and stop you from grabbing carb-y snacks from the office vending machine.
Step it up. We've all seen advice to take the stairs instead of an elevator when possible, but you can take that an extra step by bringing a portable stepper to the office and move in step while you read some documents or talk on the phone.
Write the alphabet with your feet. "Work through every letter by flexing and pointing your toes and rolling your ankles. You’ll feel an increased range of motion in your ankles and you’ll carve definition into your calves with every point and flex. Bonus: No one will even know you’re working out!"
If you haven't been moving because you just don't like exercise, Shine's Liz Brody has some good tips for you to get started. First, find some kind of movement you like to do. Whether it's walking to your favorite iPod playlist or pedaling on a stationary bike, there's bound to be form of movement you loathe less than another. So take the time to find out what it is.

A few more ways to make sure you change your sedentary ways:


Find a friend to exercise with so you don't back out of plans.
Do whatever you choose to do first thing in the morning to get it over with.
Set a training goal to help you stay on track and make exercise a part of your daily routine.
That's a start.

Have you added up the hours of the day you sit and been surprised by the number?

Healthy Skin: How to Feed Your Complexion

by Elle,

Eat your way to healthy skin with these good-for-your-face foods

In the June issue of ELLE magazine, senior editor April Long uncovers how to maintain glowing skin while on a diet —and gives a bevy of beauty-boosting nutrition tips. To build upon Long’s complexion-enhancing advice, we contacted Carrie Wiatt, nutritionist to the stars (Fergie is a client), who reveals her top good-for-your-face foods here.

1. Berries
“Berries are particularly good because they’re packed with antioxidants that can protect your skin cells from oxidative damage caused by environmental toxins,” says Wiatt. In fact, when scientists at the Human Nutrition Research Center on Aging at Tufts University measured various fruits for their ORAC (oxygen radical absorbance capacity), berries were among the top 10 most powerful (blueberries ranked number three, with blackberries, strawberries, and raspberries occupying fourth, fifth, and sixth place, respectively).

2. Salmon
“Of all fish, salmon is one of the richest in omega-3 fatty acids,” says Wiatt, adding that “the skin absolutely has to have essential fatty acids in order to stay plump and youthful-looking.” Not a fan of fish? Contrary to rumors, Wiatt says fish oil supplements won’t cause overactive sebaceous glands in acne-prone skin (“It’s a myth that they’ll make your skin oilier”). If you’re still wary, Wiatt recommends finding healthy fat in avocados (“They’re great for keeping skin moisturized and resilient”), flaxseed or olive oil, and nuts.

3. Sunflower Seeds
Whether you prefer them as a snack or salad topping, Wiatt says sunflower seeds provide a healthy dose of vitamin E—a powerful antioxidant that can protect the skin from sun damage, decelerate the aging process, and diminish the appearance of wrinkles and acne scars.

4. Whole Grains
One of Wiatt’s favorite skin-healthy snacks: Sunflower seed butter from Trader Joe’s spread over whole wheat bread. Whole grains—breads, cereals like bran flakes, etc.—are good sources of zinc and selenium, two powerhouse minerals that guard skin from damage and maintain collagen fibers. As anti-inflammatory agents, zinc and selenium can also help quell acne flare-ups.

5. Citrus Fruits
“Vitamin C helps build collagen,” says Wiatt, noting the importance of vitamin C-infused citrus fruits in upholding skin firmness and elasticity. Citrus fruits like grapefruit and oranges are refreshing to eat during summer, but those who lean toward the exotic and/or vegetable variety can find wholesome alternatives in kiwi and red peppers, which actually contain more vitamin C per serving.

6. Spinach
This leafy green is a must-have for any salad—besides being chock-full of zinc, selenium, and vitamins C and E, spinach is also a prime source of vitamin A, which signals the production of new skin cells. Dairy products like yogurt and cottage cheese contain ample amounts of the antioxidant too, but may not yield positive skin results for everyone (milk is laced with cow hormones, which some researchers say boost hormonal acne in humans who consume it). If you do have sensitivity to milk, however, there’s no reason to sour on the creamy mixture: It can also work wonders topically. Wiatt suggests pouring some in your bath à la Cleopatra for skin-smoothing results (in addition to Vitamin A, milk contains exfoliating lactic acid). Many beauty brands also offer packaged, less messy milk-based options (see Burt’s Bees Naturally Nourishing Milk & Shea Butter Body Wash).

13 Tips for a Better Workout


by Reader's Digest Magazine

If you are one of the minority of people who regularly go to a gym for exercise, then congratulations! It means you have the right priorities and terrific discipline. But it’s fair to say that at times, even for committed exercisers, motivation often flags, and there are days when it requires a Herculean effort just to put on your workout clothes and walk through the gym doors. Here are 13 ways to make your exercise routine a little easier.

1. Avoid the mirrors. Many fitness centers line exercise rooms with mirrors to allow you to watch your form as you work out. Yet a study of 58 women found that those who exercised in front of a mirror felt less calm and more fatigued after 30 minutes of working out than those who exercised without staring at their reflections. One exercise chain, Curves, deliberately designs its small gyms without mirrors so that women can concentrate on each other and the workout rather than on how they look. Other gyms are beginning to offer "reflection-free" zones. If yours doesn’t, mention the idea – and the study – to the gym manager.

2. Create your own personal gym mix CDs or playlists, and listen to them as you work out. Researchers have found that people who listen to up-tempo music get significantly more out of their stationary bike workouts. They pedaled faster, produced more power and their hearts beat faster than when they listened to slow-tempo music or sounds with no tempo. Overall, they worked between 5 and 15 per cent harder while listening to the energizing beat. Although the type of music you choose is up to you, pick something with a fast beat that makes you want to start dancing.

3. Think of someone who irritates you. Then step on the treadmill, exercise bike or elliptical machine and sweat out your aggression as you work out. You might even imagine that you are running an imaginary race against this person. You’ll get a better workout – and blast away anger and stress at the same time.

4. Drink a bottle of water or juice on your way to the gym. If you’re already dehydrated, you’ll feel overly fatigued during your session. When you’re dehydrated, you can’t work as hard, you don’t feel as good and your mental function is compromised. So you won’t get as much out of your workout.

5. Think you can and you will. So simple, yet so often ignored, positive thinking can help you to power your way through a workout. In one study, exercisers who thought positively were more likely to stay active than those whose minds often uttered those two evil words, "I can’t." Whenever you find yourself making excuses, replace any negative thoughts with positive messages such as, "I feel great" or "Bring it on."

6. Turn off the TV when exercising. It’s tempting to try to lose yourself in a TV program as you slog away. But one study found that women worked out about 5 percent harder when they weren’t watching TV than when they were. Although TV may take your mind off your workout, it also causes you to lose touch with your effort level. You unconsciously slow down or use poor form as you get caught up in what’s on screen.

Plus: 8 Connections Between Diet and Sleep

7. Work out with a friend. If you’re feeling stale and are thinking of skipping your gym workouts, ask a friend to meet you for a gym date. As you walk or run on the treadmill, you can share stories of your day and encourage each other to work a bit harder. Your friend can also help you to find the courage to approach unfamiliar gym equipment, as it’s easier to laugh off your foibles when you have a trusted companion nearby.

8. Wear the right shoes for the right class. Resist the urge to wear the old trainers you dug up from the back of the cupboard. Various fitness disciplines require specific types of footwear. The wrong shoes will not only make your workout feel harder, it could cause an injury. For example, wear running shoes for running, walking shoes for walking, and hard-bottomed cycling shoes for spinning (exercise on stationary bikes).

9. Set a short-term workout goal. Of course, goals motivate you to work harder, and the best exercise programs include measurable goals to achieve weeks or months down the road. Sometimes, though, when your motivation is drooping, a goal focusing on what you can complete over the next 30 minutes is what you need. So pick something achievable: maintain a sweat for 20 minutes, give your arms a good workout or cover 2 miles on the treadmill. A target like that gives you focus to get through.

Plus: 12 Ways to Jump-Start Your Metabolism

10. Whenever you feel as if you’re out of steam, hire a trainer. In just one session a trainer can open your eyes to a whole new world of workouts.

11. Change your routine every three to four weeks. This will keep your body guessing – improving your results – and fuel your motivation. In the weight room, alternate exercises and modify the way you lift weights. If you usually do two sets of 15 reps, complete one set of 15, then increase the weight for another set of 8 reps. On cardio equipment, switch from the treadmill to the stair stepper etc. Mix up your exercise classes as well, switching around from Pilates to aerobic dance to yoga to kickboxing.

12. Work out during the least crowded hours. You’ll squeeze in a more effective workout in less time if you hit the gym during the slowest period of the day, often mid-afternoon. You won’t have to wait in a line for equipment or feel hassled in the changing room.

13. Invent a competition with the person on the next treadmill. If you’re on the treadmill and you’re bored, glance at the display on someone else’s nearby treadmill. If you’re walking at 3.5 miles per hour and he or she is chugging away at 4 miles per hour, see if you can increase your speed and catch up, as if it were a race. The other person won’t even know you’re racing.

Wednesday, July 28, 2010

4 Steps to Burn 1200 Calories a Day


by LIVESTRONG.COM


Burning 1,200 calories is not as difficult as it may seem. A 100-lb. person can burn more than 1300 calories just sleeping, as estimated by Health Status Internet Assessments. Take into consideration breathing, digesting and the overall functioning of your body to stay alive, and you are very close to burning 1,200 calories without trying.

Step 1

Perform 90 minutes of physical activity per day. A person who weighs 180 lbs. and runs at 6 mph for 90 minutes will burn over 1,200 calories, as estimated by Health Status Internet Assessments. Using the elliptical will burn 1,200 calories for a 160 lb. person in 90 min. Lighter people may have to perform more vigorous exercises compared to heavier people to achieve a 1,200-calorie expenditure. "The bodies of people who are larger or have more muscle burn up more calories--even at rest," reports the Mayo Clinic.

Step 2

Make your daily routine more physical. Take the stairs instead of the elevator, use a push-lawnmower instead of a riding one, walk to work instead of driving or scrub the floor instead of using a mop. Making daily activities more physical will add up to 1,200 calories depending how long you do them and how much you weigh. According to the President's Council on Physical Fitness and Sports, scrubbing floors can burn more than 400 calories per hour, light housework can burn more than 200 calories and adding one mile of walking can burn more than 100 calories. Combine enough activities throughout the day to total 1,200 calories burned.

Step 3

Never stay still. Consider fidgeting as a form of exercise instead of an annoyance. Tap your toes while waiting, stand at your computer instead of sitting, shake your foot when you cross your legs or rock back and forth when watching television. According to Nutrition ATC, a study by the Mayo Clinic found some people use as many as 800 calories a day just fidgeting--which is the equivalent of walking or jogging about eight miles a day for the average person.

Step 4

Burn 400 calories with each method listed above. For example, burn 400 calories through fidgeting, walk to work and take the stairs for another 400 calories and spend 30 minutes on the elliptical machine to burn 400 calories. The object is to keep moving for a 1,200 daily caloric expenditure.

7 Skin care rules dermatologists swear

by The Editors of Prevention

Want smooth, pretty, age-defying skin? We thought so. Who better to learn from than the pros who think about dermal health all day long? From what you eat to when you wash your face, here are 7 small changes that can make a big difference in tone, texture, and overall glow.
5 skincare rules you should forget


1. Suds up at night
"The most important time to wash your face is before you hit the sack," says Doris Day, MD, a New York City–based dermatologist. Dirt, bacteria, and makeup left on overnight can irritate skin, clog pores, and trigger breakouts. Remove this top layer of grime with a gentle face wash (skin should feel pleasantly tight for 10 to 15 minutes post-cleansing), which also allows anti-agers to penetrate deeper for better results. Because oil production dips with hormonal changes in your 40s, cleansing twice daily can dry out your complexion and make wrinkles look more pronounced. To refresh skin in the morning, splash with lukewarm water.
Best night creams for your skin

2. Be UV obsessed
Nothing is more important than wearing sunscreen (ideally, SPF 30) every day if you want younger-looking skin. Even 10 minutes of daily exposure to UVA "aging" rays can cause changes that lead to wrinkles and sunspots in as few as 12 weeks. If your moisturizer isn't formulated with a built-in broad-spectrum SPF 30 sunscreen, be sure to apply one daily to block both UVA and UVB rays.

6 easy-to-use sunscreens

3. Manage stress
Emotional upheavals can make your skin look 5 years older than your chronological age, says New York City dermatologist and psychiatrist Amy Wechsler, MD, author of The Mind-Beauty Connection. Constant anxiety increases the stress hormone cortisol, which causes inflammation that breaks down collagen. It also triggers a chain of responses that can lead to facial redness and acne flare-ups. To quell inflammation, eat antioxidant-rich foods such as berries, oranges, and asparagus. When you're feeling tense, Wechsler recommends a few minutes of deep breathing (inhale through your nose, hold for 3 counts, and release through your mouth).

Counter the top 5 signs of stressed-out skin

4. Use a retinoid
Research shows that these vitamin-A derivatives speed cell turnover and collagen growth to smooth fine lines and wrinkles and fade brown spots. Prescription-strength retinoids such as Renova provide the fastest results--you'll start to see changes in about a month. To help skin acclimate to any redness and peeling, apply just a pea-size drop to your face every third night, building up to nightly usage. Milder OTC versions (look for retinol) are gentler, although it can take up to 3 months to see noticeable results.

13 products derms love

5. Update your routine
Altering even one thing in your regimen every 6 to 12 months jump-starts more impressive improvements in tone and texture. "When you apply products consistently, your skin slides into maintenance mode after about a year," says New Orleans dermatologist Mary P. Lupo, MD. To keep your skin primed for rejuvenation, substitute a cream that contains alpha hydroxy acids for your prescription retinoid twice a week to boost the benefits. Or bump up your OTC retinoid to an Rx formula.

Tips to look less sleep-deprived


6. Eat omega-3s
These "good fats" in foods such as salmon, flaxseed, and almonds boost hydration, which keeps skin supple and firm. The same isn't true of the saturated fat in dairy products and meats, which increase free-radical damage that makes skin more susceptible to aging. Limit saturated fat intake to about 17 g daily.
11 foods for perfect skin

7. Exercise regularly
Studies find that women who work out regularly have firmer skin than similar nonexercisers. The reason: Exercise infuses skin with oxygen and nutrients needed for collagen production. To keep your skin toned, make time for at least three 30-minute heart-pumping workouts per week.

Monday, July 26, 2010

7 Steps To Better Mental Health

Exercise Daily for "HAPPY LIFE"

A Natural Choice

By Maria Rodale, Runner's World

We are bombarded with information about organic foods—yet much of it is conflicting. Some people say it's more nutritious, others say it's not. And isn't it more important to eat food produced locally? The truth is organic agriculture is key to our survival—and there's clear scientific data to back it up. I'm not the first in my family to reach this conclusion. My grandfather, J.I. Rodale, launched Organic Farming and Gardeningmagazine in 1942, and with it the organic movement (as well as the company that publishes Runner's World). My father supported local farmers. To them, organic was obviously healthier and better for the environment. But in the 1960s, many considered them crazy. So they set out to prove their ideas.

As a result of their efforts and those of others, we can prove organic farming is better for the environment, can stop the climate crisis, and can eliminate toxins from our soil and water. So critical is it that we embrace organic methods that I make this statement: If you do just one thing to change the world, go organic. No choice will have greater positive repercussions for our future. I don't run anymore (I switched to yoga), but my husband is a runner, and many of my colleagues are too, so I understand how deeply you care about keeping your body fit and strong. Here's why going organic is important for you and the landscape you run through.

Yoga For Runners: Improve your performance and help prevent injuries.

EAT NUTRIENTS, NOT TOXINS
Organic foods are a healthier choice—and in more than one way. Studies show some organic foods are higher in antioxidants and cancer-fighting nutrients, such as conjugated linoleic acid. They're also healthier because they contain fewer chemicals. In a study published in Environmental Health Perspectives, researchers analyzed urine samples of children who ate a chemical food diet and then samples from the same children after eating an organic diet. They found far fewer chemicals in the children's urine the same day they switched to an organic diet—and a return to high levels when they went back to a chemical diet.

PROTECT YOUR BODY
Most chemicals don't biodegrade over a few months. Some last forever and their impacts are horrible. Arsenic is a prime example. It's used extensively in farming as a pesticide. The EPA lists the safe limit in drinking water wells at 10 parts per billion (ppb), but in many areas around the United States, levels range from 50 to 90 ppb. A recent study published in Environmental Health Perspectives links chronic low-level arsenic exposure to cancer, cardiovascular disease, diabetes, and reproductive and developmental defects. According to a study from the University of Washington, people who eat organic foods reduce their pesticide intake by as much as 90 percent.

The organic question: When should you spend the extra money on organic foods?

GET PLENTY OF PROTEIN
Going organic doesn't mean you have to become a vegetarian. Environmental concerns about eating meat come primarily from the methane produced by raising animals in confined lots, which are inhumane, wasteful, and full of diseases, necessitating the overuse of antibiotics. Happily, both meat and dairy products are now produced organically. And while studies have shown that eating too much meat can be unhealthy, animals can be an important component of our nutrition, providing protein, B vitamins, and iron.

Weighing In On Protein: It's necessary for recovery after exercise, but is too much bad for you?

SOLVE THE CLIMATE CRISIS
Organic growing methods have a smaller carbon footprint than chemical methods do. In a study commissioned by PepsiCo, an independent researcher found the most significant component of the carbon footprint for Tropicana orange juice (a PepsiCo product) wasn't transportation or manufacturing, but "production and application of fertilizers." The local movement has been important in revitalizing farms. But local chemical farming poisons communities and increases residents' carbon footprint and energy use. Local organic farming cleans up communities and decreases carbon production and energy use, making it the best choice for ourselves and the environment.

ENJOY THE TASTE!
There may not be scientific proof to back this up, but organic produce has overcome its once-negative reputation as bland-tasting. Organic foods are fresh and flavorful. They look just as good as, if not better than, produce from chemical farms, and taste even better—especially if grown locally. And eating organic does not condemn you to a diet of nuts and tofu. Today, you can find organic versions of the most popular foods, including runner favorites such as pasta, peanut butter, and even dark chocolate—a postrun treat that's good for your body, the earth, and even your taste buds.

Diet Type or Calories Lost: What's Best for Weight Loss?

By Margaret Furtado, M.S., R.D.

A 2009 study published in The New England Journal of Medicine examined longer-term dieting, and asked what was more important for losing weight: the composition of the diet (that is, the proportions of fat vs. protein) or caloric intake.

The study

Subjects (811 men and women) were randomly assigned to one of these 4 diets, all of which totaled at least 1,200 calories:

•low fat/average protein
•low fat/high protein
•high fat/average protein
•high fat/high protein
The participants were encouraged to exercise at least 90 minutes a day and they received counseling every 8 weeks over the 2-year period. Group sessions were provided 3 out of 4 weeks in the first 6-month period and 2 out of 4 weeks the remaining 18 months of the study.

The results

Regardless of which diet the subjects were on, their weight loss and decreases in waist circumference were the same for all 4 groups. Overall, the participants lost an average of 13 pounds the first 6 months and kept 9 pounds off after 2 years. The greatest weight loss was seen in the first 6 months, and all groups exhibited slow weight regain starting at 12 months. As a group, they all showed improvements in LDL (bad) cholesterol, triglyceride, and insulin levels.

Bottom line

As long as your diet is balanced and healthy overall, you can lose weight and keep a good amount of it off if you watch the calories. The researchers thought it significant that those who attended at least 2/3 of the counseling sessions lost an average of 22 pounds, compared to the participants who didn't get counseling and lost an average of 9 pounds overall.

Cut calories inch by inch

Here are some ways to cut calories that won't leave you hungry:

•skim milk instead of creamer in your coffee (2 creamers = 45 calories; skim milk = negligible calories; plus, it adds calcium)
•butter spray instead of a pat of butter on your potato or bread (45 calories)
•1% milk instead of whole (50 calories)
•low-cal wheat bread instead of regular (~ 40 calories)
Even these little calorie-cutting adjustments can add up a lot.

Save 9 pounds effortlessly--over 2 years

Let's say you did nothing else differently in your diet plan or exercise routine except for making 1 of the 45-calorie changes above. (Yes, just 1!) Since 3,500 calories equals about 1 pound of weight, over the course of 2 years (the length of the study above), you could, in theory, lose 9 pounds.

Don't believe it? Here's the math:

•If you saved about 45 calories per day for 2 years (730 days), that would be: 730 x 45 = 32,850 calories saved over 2 years.
•The total number of "saved" calories (32,850) divided by the number of calories in 1 pound of weight (3,500) would be: 32,850/3,500 = 9.4, or about 9 pounds over 2 years!
Coincidentally, 9 pounds is what the subjects in this study lost, on average. Just think what you could do if you upped your physical activity, incorporated 3 of the calorie-cutting schemes above (3 x 45 = 135 calories saved per day), and started your own weight-loss support group!

To sum up

If you keep your diet low-fat overall (say, no more than 1/3 of calories from fat) and stay away from a lot of simple sugars, there are many versions of a healthy diet. Just don't overload on protein or protein supplements if you don't need them, since your body is going to treat them like surplus calories and convert them to fat.

Sunday, July 25, 2010

9 "Harmless" Habits That Age You

By the Editors of Prevention

Look Your Age—Or Younger!
It pretty much goes without saying that smoking cigarettes and frying your skin in the sun make you older, so kudos for quitting and slathering on the sunscreen religiously. But if you're trying to turn back the clock—or at least slow it down a little—don't overlook these other habits that may be sabotaging your efforts.

1. You keep your college bedtime
It's not uncommon for superbusy women to cram a day's worth of around-the-house to-dos into the late evening hours, a practice that pushes back bedtime into—eep!—Late Night with Jimmy Fallon territory. The problem with this is that too-little sleep is proving to be really, really bad for your health: Research links it to high blood pressure, diabetes, weight gain, and even just looking tired and older.

Act your age: We're not saying you need a perfect 8 hours every single night, but make sleep a priority more often and your body will thank you. Everyone's sleep needs are different; to find out what yours are, sleep experts recommend you turn off the alarm clock when you're well rested, and see how long you naturally sleep. (Most people need 7 to 8 hours.)

Instant Health Boost: 12 Quick ways to better your mind and body today!

2. You have a soft spot for sweets
A sugar-packed diet can take its toll on your waistline, but now experts also believe it can make your skin dull and wrinkled too. To blame is a natural process known as glycation, in which the sugar in your bloodstream attaches to proteins to form harmful new molecules called advanced glycation end products (AGEs, for short). The more sugar you eat, the more AGEs you develop; these damage surrounding proteins like collagen and elastin, which keep skin firm and elastic. Once damaged, springy and resilient collagen and elastin become dry and brittle, leading to wrinkles and sagging. These aging effects start at about age 35 and increase rapidly after that, according to a study published in the British Journal of Dermatology.

Act your age: It's not easy to eliminate sugar completely, but limiting added sugar to no more than 10% of total calories can help. If you're a 45-year-old woman of average height (5-foot-4), that's 160 calories (or 10 teaspoons) from added sugar—about the number in one 12-ounce can of Coca-Cola or six Hershey's Kisses. By comparison, the average American consumes 31 teaspoons per day of added sugar, or the equivalent of 465 calories. Watch for stealthy sugar in unexpected foods, like salad dressing. Many prepared foods contain hefty amounts of sugar, but it's hidden under aliases—including barley malt, corn syrup, dextrose, fruit juice concentrate, maltose, maple syrup, molasses, and turbinado—on ingredient panels.

3. You're stressed more often than not
You don't feel good when you're stressed-out—be it from work projects piling up, a miserable commute, issues with the kids, etc.—and there's good biological proof why you shouldn't. Stress increases the concentration of the hormones cortisol and norepinephrine in the bloodstream, kicking up blood pressure and suppressing immunity. Over time, stress that doesn't go away can delay healing, harden your arteries, and possibly shrink areas of your brain involved in learning, memory, and mood—talk about feeling older!

Act your age: Stress will never go away completely, but how you manage everyday blips can keep hormones on a more even—and healthy—keel. Deep breathing is the top antistress pick of Prevention advisor Andrew Weil, MD: He makes time for it at least twice a day. "It only takes 2 minutes," he says. "I do it in the morning, when I'm falling asleep in the evening, and anytime I feel upset." Try it: Exhale strongly through the mouth, making a whoosh sound. Breathe in quietly through the nose for a count of 4. Hold your breath for a count of 7, then exhale with the whoosh for a count of 8. Repeat the cycle 3 more times.

10 silent signs you're more stressed than you think.

4. You only exercise to lose weight
Exercise is one of the best turn-back-the-clock agents around, but too many of us don't reap its full benefits because we only associate physical activity with weight loss. If you tend to hit the gym in 2-week stints to shed a few pounds, but then take a few months off from physical activity, you're missing out on some major health perks. Research shows that vigorous exercisers have longer telomeres—cellular biomarkers that shorten as we age—compared with healthy adults who rarely work out. Being active consistently can help fight brain fog, reduce inflammation, and prevent type 2 diabetes and other chronic conditions that crop up over time.

Act your age: Don't let your sneakers get dusty. Choose any activity you enjoy—be it walking, cycling, or dancing—and aim for a minimum of 20 to 25 minutes a day. Break it down, if you have to, into two 10-minute sessions. Slowly increase the frequency, duration, and intensity in small increments. If you miss a day, don't let it become a habit; just pick up again the next day.

5. You blast your iPod
Nothing makes you feel 80 years old like having to cup your ear and say "Excuse me?" to get your friend to repeat herself... again. Hearing loss typically develops slowly, the result of prolonged exposure to thousands of high-decibel insults to the ear, many of which come from exposure to everyday gadgets, like iPods or hair dryers. MP3 players set at 50% volume can pump out sounds up to 101 decibels, well over the recommended safety threshold.

Act your age: To ageproof your iPod, keep the volume as low as possible. Use noise-canceling earbuds to block out ambient sounds, reducing your need to jack up the volume. Wear earplugs when you're around other loud noises too, like the garbage disposal, coffee grinder, lawn mower, etc.

14 Everyday ways you damage your health.

6. You never see your girlfriends
Your friends were probably the meat and potatoes of your social calendar back in your 20s; now you spend most of your spare time shuttling your tweens around to their various get-togethers. But here's why making time to cultivate your friendships is so key: One study found that satisfying friendships predict longevity better than even close family ties, and they can protect against obesity, depression, and heart disease, among other health problems. No wonder you always feel reenergized after a marathon catch-up call with your best college friend or a girls' night out with your high school crew.

Act your age: Your friends keep you young—simple as that. So if hectic schedules keep you apart, consider carving a more permanent place in your schedule for friend time. Take advantage of Facebook or e-mail groups to stay in touch on a more frequent basis—even clicking through and commenting on a pal's recently uploaded vacation photos can help you feel closer.

7. You eat veggies—but not daily
You've likely heard that antioxidant-packed fruits and veggies can help you stay young. These powerful compounds fight free radicals that would otherwise wreak havoc on your body and skin, damaging cells that can lead to cancer and make you look older. But here's the rub: Antioxidants remain active for only a few hours and need to be continually replenished, so don't think you're set for the week after eating a big salad for lunch on Monday.

Act your age: ODing on veggies a couple of days a week or month—and skipping them the rest of the time—doesn't do your body any favors. To truly maximize their age-defying benefits, aim to eat antioxidants every 4 hours or so or with every meal.

8. You've shunned all fat from your diet
Cutting out artery-clogging saturated and trans fats is a heart-healthy move, but when it comes to your health and vitality, equally slashing unsaturated fats, like those found in fish, nuts, and olive oil, is like throwing the proverbial baby out with the bathwater. One kind, omega-3 fatty acids, is the ultimate anti-aging fat, essential for protecting your brain, heart, bones, joints, skin, and more. Another kind, monounsaturated, can lower bad LDL cholesterol, raise cardio-protective HDL cholesterol, and decrease your risk of atherosclerosis. Plus, studies suggest that a higher intake of these fats may contribute to longer life expectancy.

Act your age: Remember that fat isn't inherently evil, and it won't make you fat per se. About 20 to 35% of your daily calories should come from fat (mainly healthy, unsaturated fat) like those from the above sources.

9. You can't recall when you last had sex
Yep, sex feels good and does wonders for your mood, but it's also fantastically great for your health. Research shows that people with active sex lives have stronger immune systems, less pain, a lower cancer risk, healthier hearts, and less stress. The best news: It can even make you look younger—up to 12 years, a study shows.

Act your age: Rekindle the romance between you and your partner. To shake things up, try making the first move next time. "Some women are not active participants in their sex lives," says Pat Covalt, PhD, author of What Smart Couples Know. "A lot of men would like to be touched more, seduced more. Everyone wants to feel wanted."

Saturday, July 24, 2010

Enjoy Exercise

How to Improve Your Stature - Buy Grow Taller Secrets

By Corey A. Hendricks
If height has always been a constant problem with you, don't despair. There are actually a lot of exercises nowadays that are linked to getting taller. So, you still have a chance of increasing your height despite being born short of growth hormones. Read on to find out how exercises can be beneficial for your health as well as for your stature. But it is important to remember that it is not that your bones get stretched out as you exercise; rather, the exercises trigger your growth which has been proven to be a stimulus for a person to grow taller. If you are really bent on increasing height, then you must already decide to buy grow taller secrets.
This program caters a number of exercises that have been confirmed to give you the height increase you need. However, you will have to keep in mind that the ultimate key to growing taller is that of breathing properly. You should always exhale while you are carrying out every repetition of the exercise, while inhaling as you go back to your original position. It is important to know these things before getting on with your magic exercises for each day.
Touch Your Toes, Then Super Stretch
First, you must stand up and raise your hands over your head. Slowly, bend forward touching your toes. It would be great not to bend your legs when you do this. You may do this simple exercise for a 2-3 second interval. This will serve as your warm-up exercise. After some repetitions, stand up or sit down, then pull your hands out in the air, stretching as much as possible then slowly lean backwards. When you feel your lower back extending you can be sure you are doing everything right. Do for 4-7 second intervals.
Cat Stretch
First, go down on your knees then lock your arms away from you. Make sure you breathe while you bend your lower back, then tilt your head up. Exhale as you bring your back upwards to do an arching or semi-circle position while at the same time dropping the head. Repeat the exercise with 3-8 second duration.
Cobra Exercises
Lie down with your face on the floor. Keep your hands below your shoulders with palms down on the floor as well. Then start making a circular movement with your back starting with the chin. Make an arching position as far as possible, going backwards of course to make the stretching really extensive. Do this for a repetition of 5-30 seconds.
You will definitely find more effective exercising regimens when you buy grow taller secrets. Look for reviews about the program so you will discover the product's countless secrets to getting taller.
Want to know the secret to growing taller the natural way? Buy Grow Taller Secrets now by visiting our website.
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