WELLNESS & EXERCISE

Beauty Staffs
Wellness & Exercise Articles
Hawaiian Lomi Lomi Massage
Hawaiian Lomi Lomi Massage
Hawaiian Lomi Lomi Massage

If you’d like to combine spirituality with relaxation, you might want to consider a Hawaiian lomi lomi treatment. ‘Lomi,’ which literally means ‘to rub,’ is a form of indigenous massage with a long history and strong ties to Hawaiian spirituality and culture. Rather than focusing just on one muscle group at a time, lomi lomi is a holistic massage that works to promote whole-body health and relaxation.

Lomi lomi was traditionally practiced for several purposes: healing, relaxation, and familial bonding. Lomi lomi techniques vary from region to region, but the practitioner generally uses thumbs, knuckles, forearms, and elbows in order to disperse ‘congested’ areas within the body. Smooth, flowing movements target and relax multiple areas at once. Like all massages, lomi lomi stimulates blood flow and lymphatic drainage. Many recipients also report spiritual benefits, such as the release of tension and negative energy.

The practice of lomi lomi was probably brought over by the Polynesian settlers of Hawaii but went unrecorded until 19th-century visitors to the islands (including Robert Louis Stevenson) wrote of their experiences. The practice was forced underground in the 20th century when legislation began to require lomi lomi practitioners to pass a written exam based on western principles of massage. Nonetheless, lomi lomi achieved widespread attention in the 70s when native practitioner and elder Aunty Margaret Machado offered to teach lomi lomi to anyone who wanted to learn it, native or not.

New and more culturally tolerant legislation means that lomi lomi practitioners are certified by the Hawaiian medical board. But even though lomi lomi has become a popular form of massage, it remains one of the least commercialized: for most practitioners, lomi lomi is a deeply spiritual practice that involves being connected with a patient and using the combined powers of loving hands and thoughts to heal. For this reason, few practitioners are willing to treat clients in a spa setting, preferring to work privately or in-home settings.

Learn more in this video of a lomi lomi massage

Aromatherapy
Aromatherapy
Aromatherapy

Let’s say you’re having a massage, not just any massage, but you’re getting one from a masseuse. This masseuse can easily calm your nerves with the right oils and the right type of massage. You’re receiving the most perfect massage ever but something is missing? the aromatic therapy! We might know this as aromatherapy.

Aromatherapy is alternative health care that can calm things such as headaches, stress, stomach pains, anxiety, etc. It’s an alternative source of relief that can be very effective if used correctly. Aromatherapy treats the mind and body together. The scent of the essential oils used can have a powerful effect on emotions while the oils? chemistry affects the body. They can also be combined with both home and professional massage to provide a very effective treatment for stress-relief. At the other end of the scale, specific botanical essences can be used by clinically trained therapists or doctors for the treatment of serious medical conditions.

Here are some tips to consider before buying essential oils:

  • Do not buy perfume oils. Perfume oils do not attribute to therapeutic benefits. These perfumes are only used for the sheer enjoyment of the aroma.

  • Do some research! Read as much as you can about aromatherapy. It’s very easy to get started but remember there are always safety issues that you must be aware of.

  • One of the most important factors to remember is to make sure that you are selective when purchasing your essential oils. The quality of essential oils varies from company to company. Some companies may falsely claim that their oils are undiluted or pure when they really aren’t.

  • One way to achieve higher quality is to order from reputable mail-order companies. Again, company quality varies from each company.

  • Lastly, keep your oils in dark glass (amber or cobalt blue bottles) and in a cool dark area. This will keep your oils in better and safe conditions for later use.

With this said, aromatherapy can be a great source of alternative home remedies. Aromatherapy can enhance any mood and can also contribute to achieving the best massage ever! Learn more and ask your massage therapist about aromatherapy!

The Sensual Massage
The Sensual Massage
The Sensual Massage

Given the fact that the skin is the largest sense organ of the body, explains why we as humans have such an innate need for touch. From the warm comforting hug to a small child, the secure feeling of holding a lover’s hand, to a back rub while relieving stress. Touch is one of our important senses that can trigger emotional and mental connections in return.

When giving a sensual massage it should be anything but rushed. It is a process that you must take the time and savor. For those who are “receiving? the massage, take this time to put all worries aside and just soak in all the sensations to experience. As a receiver, take the time to fully enjoy and explore your partner’s body. The most important factor is to maintain continual contact with the skin. If using oil with the massage, it is best that the oil stay warm. Keep in mind that when using oil, that you do not use too much or use too less. Use just enough to cover the palms without dripping. Although there is no proper technique, there are many suggestions. Do what feels natural and be alert to what works best for your partner.

Here are some tips to keep in mind while giving/receiving a sensual massage:

  • One thing to do to relax and melt away the stress is to take a warm bubble bath.

  • Consciously program your mind to be open to all senses and to receive each fully. (Also, note that the ideal is to switch roles from "giver" to "receiver.)

  • To totally enhance the moment, try using scented candles, oils, and/or lotions.

  • Try adding relaxing music in the background. Music that will not distract you away from the mood.

Choosing a Day Spa
Choosing a Day Spa
Choosing a Day Spa

When choosing a day spa, there's a lot to be said for convenience. Find the day spas in your area, and go pick up a menu of services. It’s fair to ask for a tour, though they may not be able to accommodate you if treatments are going on.

Another factor to look at is size and atmosphere. Day spas can be as homey as a bed and breakfast or a multi-million dollar facility. Take a tour to find out if you like the spa’s style.

Look for specialties. While day-spas tend to offer as many services as possible, they might excel in a particular area, such as skincare, massage, or healing treatments.

But the most important component is the quality of the personnel. A good massage therapist or aesthetician should be able to put you at ease from the start. And as in any pursuit, some people are more gifted and committed than others.

I can always feel the difference between the people who are going through the motions and the people who love what they do, and I rebook with the people who do the best work.

Source from: http://spas.about.com

5 Tips to Enjoying Your Day Spa Visit
5 Tips to Enjoying Your Day Spa Visit
5 Tips to Enjoying Your Day Spa Visit

There's just something about walking into a day spa, isn't there? It's a haven from your hectic everyday life, an oasis that lets you do something just for you. That massage or body treatment feels like a guilty indulgence, even though it's probably necessary for your sanity!

Whether you're visiting a day spa for the first time or the fiftieth, these tips will help you get the most out of your massage, body wrap, aromatherapy, etc.

  1. Remember when Mom told you not to swim for an hour after eating? Well, the same holds true for spa visits. Don't eat for at least an hour before a massage or body treatment.

  2. Arrive 30 minutes early. If you're worried about being late, tapping your foot waiting for the elevator, and rushing to the receptionist desk, you won't get nearly as much out of your visit.

  3. RELAX! I know, that's how you're supposed to feel after you're done. If you can take a few deep breaths before your treatment (in the waiting room, since you're early, right?), your experience will be that much more rewarding.

  4. Drink LOTS of water before and after. Water enhances the detoxifying and rehydrating benefits.

  5. Talk to your therapists - they don't bite! If anything feels off, let them know: too hot/cold, too much pressure/too little pressure, music's too loud - anything. They want you to have the best experience possible so you'll come back for more.

Theresa Carter is the creator and publisher of TheLocalTourist.com, a free online guide to downtown Chicago. Find restaurants, bars, spas, salons, events, attractions, shopping, media, transportation? anything Chicago. Theresa also provides a weekly events newsletter. http://www.thelocaltourist.com

 

Source from: http://EzineArticles.com/

Essences of Day Spa
Essences of Day Spa
Essences of Day Spa

Here are guidelines that The Day Spa Association has set that will help you to make the distinction between a facility that offers spa services, and a true day spa.

  • A clean, safe, calming, and nurturing environment

  • Private treatment rooms for each client receiving a personal service

  • Showering and changing facilities for women and men

  • Spa robes and shoes for all sizes

  • Business licenses; professional, licensed estheticians and therapists on staff

  • Professional spa products for which estheticians and therapists have received training in their use

  • Massages: Swedish, Lymph Drainage and Reflexology (Optional: Shiatsu, Polarity, Sports, Deep tissue, and Deep muscle)

  • Body treatments (one or more on the menu): Body packs and wraps, Exfoliation, Cellulite, Body toning/contouring, Waxing, Homecare program (Optional: Electrical impulse body toning, heat treatments, Ayurveda treatments, Laser hair removal, Electrolysis, Hand & Footcare)

  • Face: Cleansing facial, Homecare program (Optional: Medical facial, Electrical toning, Laser hair removal, Electrolysis, Cosmetics, Make-up consultation)

  • Aromatherapy: Personalized for body and/or face

  • One of the following:

    • Hydrotherapy

    • Steam and Sauna

  • One of the following:

    • Nutritional Counseling/Weight Management

    • Private Trainer/ Yoga/Meditation

    • Spa Cuisine

  • Optional:

    • Hair - full-service salon, Scalp treatments, and hair packs

    • Spa manicure and pedicure

 

Source from: www.dayspaassociation.com

Have You Achieved Whole Body Fitness?
Have You Achieved Whole Body Fitness?
Have You Achieved Whole Body Fitness?

Personal trainer and consultant, Greg Francisco tells that whole-body fitness means balance. The key is having the Big 3 in place: a cardiovascular program, a lifetime eating plan that is sensible and maintainable, and strength training for strong muscles and healthy bones. Try to think of exercise programs, as lifetime programs. Having a set timeline can be counterintuitive to achieving lifelong health and fitness. Find something you like to do that is built on solid principles and stick with it. A little consistency goes a long way to maintaining a fit body. And don't be afraid to add variety to your program.

Is Target Heart Rate Important?
Target Heart rate is based on age, weight, and level of fitness. All these factors are taken into account to come up with a number that you are advised to train within to maximize aerobic activity and workout safely without injury. The latest method of teaching you where your heart rate should be is Heart Zone Training. This is based on zones. For more information visit www.heartzones.com.


How To Stay Motivated

One of the main ways to stay fit is to be consistent. Even a little exercise each day can have an amazing impact on your overall health. Avoid extremes. Crash diets, exercise fads, and fancy gadgets that promise amazing abs are fleeting. Find a workout buddy to help stay motivated. If you haven't exercised in a while or have any medical issues, get a good physical first. Set goals by breaking them down into smaller goals. Get a journal and start tracking. Start with some light walking and stretching and build on that.

Healthwise Personal Fitness and Consulting
PO Box 5152
Walnut Creek, CA. 94596
925.930.4584
www.healthwisefit.com

Time to work out!
Time to work out!
Time to work out!

Now we’ve always tried to find time and ways to improve our physical structure, but how many of us actually found it? What if we’re stuck in an office all day? Is it still possible to find some sort of way to stay fit and keep my body physically healthy? After a long day at work, do we actually have the time to go to a gym? Especially when the kids are at home? We all have our own personal reasons why we never have the chance to stop by the gym. Will this hold us back from staying fit? Of course, it won’t! Here are some tips that you can do to stay active, whether it’d be at home or at work:

Exercise tips while staying in the comfort of your own home:

  • Do all house choirs by yourself, instead of hiring someone.

  • Work in the garden or mow the lawn. Rake leaves, prune, dig and pick up trash.

  • Go out for a short walk before breakfast or after dinner…or even both! Try starting out from 5-10 min. and if you have the time, work your way to 30 min.

  • While watching TV, sit up, and try not to lay down. Better yet, ride your stationary bicycle while watching.

  • When talking on the telephone, stand up.

Exercise tips while you’re in the office:

  • Take walks outside, while brainstorming ideas with co-workers.

  • Stand while talking on the phone.

  • Try taking the stairs instead of the elevator. If you work high up at the top of the building, try getting off of the elevator a few floors earlier and take the stairs the rest of the way up.

  • Walk around your building for a break or during lunch.

There are always opportunities for staying physically active. You see, we never really had to find the time and ways, because they were always there. Now that the answers have been revealed, we can now take the time to keep our bodies physically active without having to work out a schedule of when to go to the gym.

Aerobic Exercise
Aerobic Exercise
Aerobic Exercise

Many of us have personal weight-gain or weight-loss goals. Some of us try to bend the rules and try out diet programs, experiment with “fad? diets, and even take pills that say they do the trick. Either one is not usually healthy. For some people, diet and exercise just cannot solve the problem, and would have to go under the knife. For those of us who are not necessarily trying to lose an extreme amount of weight, there is a basic way of doing so. Aerobic exercise! Is this something new? No way! Aerobic exercises have been around for tons of years, although we avoid these types of exercises because we are thrown off with these “fad? diets and “miracle? pills that are “proven? to help us with weight loss.

Aerobic exercise uses large muscle groups rhythmically and continuously and elevates the heart rate and breathing for a sustained period. Common examples include walking, jogging/running, swimming, rowing, stair climbing, bicycling, cross-country skiing, step and dance exercise classes, roller skating, and the more continuous forms of tennis, racquetball, and squash. Although aerobic exercise is not the technique or concentration intensive, proper technique is still very important to optimize your efficiency and prevent injuries. The best way to make sure that you’re exercising correctly is to consult with a physician or trainer.

How long?

How long you perform aerobic exercise usually depend on your goal, physical condition, as well as your schedule. An acceptable time frame for aerobics is anywhere between 10-60 minutes. If your goal is to lose weight and you are appropriately conditioned, then your goal should be at least 30 minutes with 40-60 preferred. To balance general fitness, health, body composition, and scheduling concerns, 30 minutes is optimal for many people.

How hard should you work out?

There are three ways to determine how hard you should be working out. Your exercise heart rate is the most precise and can be taken manually with your index and middle fingers on the thumb side of your wrist or the groove of your neck near the jaw bone. Second, heart rate monitors are also a good way to observe your beats per minute to keep the exercise in the proper target zone. Third, you should be able to talk comfortably during your workout without having to sound overly exhausted. This is a good test to keep you from working too hard.

How often?

2 to 7 days a week. Under ideal conditions, 2 workouts a week will allow you to maintain your fitness levels, but for nearly everyone 3 to 5 sessions a week would be better. If fat loss is your goal, then 6 to 7 low impact workouts a week (nearly every day) would be optimal. The more often you perform the aerobic exercise the more important it is to cross-train as discussed above. It is always important to gradually increase your duration, intensity, and frequency. It is especially important if you are deconditioned, overweight, elderly, or are rehabilitating from an injury or illness. If in doubt, go easier, shorter, slower, and enjoy yourself.

 

Eat Less Tricks
Eat Less Tricks
Eat Less Tricks

And they don't hurt at all.
The trick to eating less is to make yourself think that you haven't changed a thing. All of these tricks can work for you, just give it a try. It can't hurt.

Use a smaller plate
Most houses have a collection of more than one set of dishes and usually, they all vary in size. So, when you have a family dinner and the table doesn't have to look perfect, set the table giving yourself the smallest plate you own. It holds a lot less food but gives the appearance of normal servings.

Drink a bottle of water before you eat
Carry a bottle around with you all day. If this isn't a habit you have acquired, fill a bottle about an hour before dinner, and sip away. You will eat less because you feel full. It's that simple.

Raw or Cooked
Fill your plate with lots of veggies, cooked or raw. Not only are they good for you, but they will also fill you up. Sorry, stay away from the sauces, gravies, butter, or sour cream. That totally defeats the purpose.

Quick Tip
Just a rule of thumb, if it's healthy, eat lots, if it's not, eat just a tiny bit if you must at all.

At The Restaurant
While it can be very tempting, ask that the breadbasket be removed from the table. You don't want to know how many calories are in one slice slathered with butter.

A Work Sheet That Works
Keep a worksheet on your fridge and use it to write down every item you eat during the day. Most of us have no idea how much we are consuming. We often take a bite here and there without even noticing.

The not so good way to lose fat
The not so good way to lose fat
The not so good way to lose fat

If you just need to lose a few pounds, then you will probably not want a diet that is too extensive. Though I do not recommend them, most people in this situation usually go on some sort of "fad" a diet that will cause them to lose weight from a reduction in calories. These diets do work, but you should be aware of the problems that come along with them:

First
Studies have shown that the majority of people who use these diets, will gain the weight back. Often times, they will gain back more than they lost. This is a consequence that most people do not consider. They drink a weight loss shake, or eat special food for a few months and lose a large amount of weight, but what happens when it's time to go back to regular food? Most people usually start gaining weight again.

Fad diets will definitely help you lose weight quickly if you eat their foods, but what happens when you go back to the real world? You will most likely go back to your old eating habits. You cannot remain on that type of diet forever, and sooner or later you will have to face real food again. They do not prepare you for this. Most fad diets work. The question is only how long can you maintain the results.

Any successful weight loss will require a permanent change in eating habits. A good program should not only help you lose fat, but it should also help you to develop the correct eating habits necessary to maintain your new body.

Second
You will lose more muscle mass than body fat. Now, you may say, " It does not matter as long as I'm thin" but understand that muscle burns more calories than fat -- this helps to keep your metabolism elevated. Muscle also gives you a shapely, firm, and more defined physique.

If you end up with less muscle than when you started, you can bet that your metabolism has been slowed a great deal, which, in the long run, means your body will be burning fewer calories and storing more fat.

Ultimately, you may get down to the weight that you desire, but you will have more body fat, less muscle mass, and no muscle tone. This is why people who have a history of dieting off and on (yo-yo dieting), will lose weight and look thinner, but still remain very soft or "jiggly" You know them because of their waving triceps. This type of dieting is notorious for weakening the immune system.

Choosing the right exercise equipment
Choosing the right exercise equipment
Choosing the right exercise equipment

Home exercise equipment is a huge industry and the buyer’s choices are vast. If you are among those searching for the right piece of equipment, consider some of the pointers below:

Making a good buy
Before you buy, ask yourself:

Will I use the equipment regularly? Perhaps the most critical issue is your commitment. Be prepared for buyer letdown.

Will the piece help me meet my goals? Disregard false claims, like those that say abdominal exercise machines melt flab from your waistline. Also, be wary of hype regarding calorie burning. A reasonably fit person can burn about 400 to 600 calories per hour in a rhythmic exercise that involves major muscle groups (especially the legs).

Is the equipment well made? It’s hard to tell from just looking. Wear your workout gear to the store and put the machine through its paces. It should feel solid and durable.

Is it comfortable? A machine can be well made but still, feel awkward. During your in-store workout, pay attention to how your lower back, joints, and muscles feel. A seat should stay comfortable during a long exercise session. Bars or pull handles should be padded and feel comfortable, even after many minutes. Also, pay attention to things like noise level and
ease of using the controls.

What type is best? Test each type of exercise device and choose the one that feels best. Some equipment works both the arms and legs, which burns more calories but may not feel right to you. Walking on a treadmill can be just as good if you add a few dumbbell exercises.

Do I have room for it? Having to store the equipment, or worse, having to disassemble it will be a deterrent. Also, exercise equipment can be noisy and bother people nearby. What is the best deal? Expect to spend at least a few hundred dollars or be disappointed. Non-motorized treadmills, for example, are inexpensive but may be clunky to use. But spending several thousand dollars is not necessary. Some machines cost more because they measure heart rate, calories burned, the time elapsed, etc. These are nice features but not absolutely necessary for most people. Programmable machines that can automatically adjust the workload may not be worth the price since manual controls, if accessible, work just as
well.

Darcye Cuff
Exercise Specialist

http://www.healthyheart.org/

Exercise with a health challenge
Exercise with a health challenge
Exercise with a health challenge

People facing various health challenges are not precluded from the benefits of exercise. In fact, physical activity can help increase energy, strength, balance, and coordination, as well as ease pain for these individuals. It is not uncommon, however, for individuals who are recovering from or dealing with, a medical condition to avoid physical activity out of concern over finding the best form of exercise and proper guidelines. Communication is the key.

Start with your health care practitioner

Whether you want to begin exercising as a result of your physician’s recommendations or your own initiative, talk with your practitioner before you start. Ask for specific programming recommendations. Many physicians or physical therapists provide instructions for exercises unique to specific conditions (i.e. back exercises for low back pain). Inquire about special
limitations of which you should be aware, and ask your physician if they can refer you to a fitness professional who has experience training clients with your condition.

Certified fitness professionals make a difference

You may benefit from working with a certified fitness professional who is qualified to work with you. Again, communication is important.

Do they have experience working with your condition?

Would they feel comfortable training you? If not, could they refer you to someone with experience? Do they provide knowledgeable answers to your questions? Don’t hesitate to ask what you can expect to achieve with an exercise program and be sure to discuss your goals. Expect to tell the fitness professional about your general health, your specific illness or injury, and your physical activity history. They may perform evaluations, such as a range of motion test for a certain joint or cardio-respiratory testing to measure heart rate during aerobic exercise. The fitness professional will use this information to establish realistic goals and design a safe, effective exercise program. If you feel the fitness professional does not become familiar with your condition, talk with another professional who will.

Sometimes health and fitness professionals need to talk

Your fitness professional may feel it’s necessary to speak with your healthcare professional before working with you. The trainer or instructor may require specific guidance on a safe range of motion for your joints, or a proper approach if you have risk factors for heart disease. The fitness professional also may need to clarify physical activity program goals
even if a physician referred you. These discussions may take time, but be patient? thoroughness is in your best interest.

Progression

Regardless of whether you exercise in a group or one on one, training should progress from an initial, easy effort level to one that’s more challenging. A group instructor should provide modifications, if necessary, specific to your condition. A personal trainer also should offer exercises performed at appropriate ranges of motion and intensities. Both types
of fitness professionals should be able to explain why they recommend certain exercises, and provide you with a plan that details the progress you can expect.

Exercise can be an important, fulfilling part of coping with a chronic disease or recovering from injury. Coordinate with your health care provider and fitness professional to make the most of your exercise experience, and to improve your ability to function throughout your life.

Denise Wasko
Exercise Leader

http://www.healthyheart.org/

Age Related Exercise Tips!
Age Related Exercise Tips!
Age Related Exercise Tips!

20s & 30s
The ideal workout schedule includes 30 to 60 minutes a day of cardiovascular exercise, two to three sessions of strength training a week, regular stretching, and balance practice to minimize the usual deterioration in the balance as we get older.

40s
Strength training is even more important now to combat the quarter-pound of muscle most women lose every year (while gaining at least that much in fat) after age 40. Remember: You want to exhaust your muscles. So as you get stronger, do extra reps, and use heavier weights. You should also pump up your aerobic workout.

50s & Up
Ideally, you still want to get 30 to 60 minutes a day of aerobic exercise, but now you can mix in a moderate activity like walking with high-intensity workouts. Make sure you also do some strength training-again, ideally, two to three times a week.

What to Look for When Choosing a Health Club
What to Look for When Choosing a Health Club
What to Look for When Choosing a Health Club

If you look for health clubs in your neighborhood, you realize there are more choices than ever before.  There are a few points to consider when choosing the right health club for you.

Location! Location! 

What is the point of signing up at a gym if you are going to lose interest and motivation because of driving too far?  Your gym should be located near your home or office.

If you have a specific program in mind, you should check whether the program is offered at the facility.  But don’t exclude fitness centers because of facilities you think you may need in the future.  For example, if you have never played racquetball, it is not wise to make a decision based on racquetball court availability.

Convenience!

Is the place open when you are off work?  Do they have on-site child care facilities?  It may be a deciding factor for some while others do not care. 

Do you know anyone who goes to the health club?  If you can choose a place where your friends already go, then it will help you keep up the commitment. Remember, safety and motivation in numbers!

Signing up for the gym means a commitment to specific membership terms.  As a result, decide how long you can commit to it before purchasing a membership.  You also need to understand your membership agreement and contract in case you move out of the area or back out from your commitment. 

Now let’s get physical!

 

Exercise equipment vs. the great outdoors
Exercise equipment vs. the great outdoors
Exercise equipment vs. the great outdoors

These are a question that always gets us a little confused. The question is which is actually more effective between running on a treadmill and running outdoors? Climbing a stair master or climbing actual stairs?

No matter which you choose, you will be burning a good amount of calories and building a good amount of sweat! So to answer those questions…exercising outdoors (or indoors, just not using exercising equipment). The reason why exercising outdoors is a more effective way to run or climb, is because it creates resistance. With each stride you take, you’re pushing yourself forward which causes resistance in the muscle. When using exercise equipment, you have a belt under you which minus the resistance. Therefore you take out half the actual exercise. There are a few factors that come into mind when trying to compare both types of exercises and they are:

  1. When exercising on equipment it takes out half of the actual exercise. This is where resistance comes into mind. The whole point of exercising is trying to build that resistance. That is what works you out. Some treadmills have the option and ability to tilt upwards creating an uphill type exercise; this is great and can add some resistance to your exercise.

  2. Running on a treadmill tends to be really boring. Depending on where the treadmill is located and facing, people tend to “space out.? Even if a treadmill were to be facing something you’re still at the same spot for about 30 minutes. One way to avoid boredom is by using a walkman or an mp3 player so that you can listen to music as you run or climb. Running outdoors can create obstacles and can lead you to take turns and different paths. This alone can cause less boredom in your exercise.

  3. Unless you have extra treadmills or stair masters around you, working out with someone is a good way to stay motivated. Running or climbing on exercise equipment tends to be less motivating because there’s really no one there to motivate you. The only thing motivating you on a treadmill is the number of minutes you have left until the exercise course you chose is going to end. Exercising with a friend outdoors is a great way to motivate you to push harder.

  4. Running indoors is a lot more efficient in the wintertime. Nobody wants to run out in the rain or snow? Remember there are still natural elements outside which can ruin a good workout. If it is too windy, that can cause extra resistance which can lead you to lose energy faster.

These are just a few factors to think of when you’re deciding on whether you should use exercise equipment or exercise outside. Are you still going to be able to burn calories and lose weight using exercise equipment? Of course! It’s the way to go if you have all the time and patients in the world. Keep this in mind; don’t let the machine work you out, work out yourself!

3 Easy Homemade Spa Treatments
3 Easy Homemade Spa Treatments
3 Easy Homemade Spa Treatments

Pampering yourself doesn’t have to be expensive. Although your home might not have quite the same ambiance as a high-end spa, you can still relax, light some candles, and treat yourself. Making your own spa treatments is easy, and you may already have all the ingredients you need. Here are three simple but effective treatments to make yourself.

Salt / Sugar Scrubs

You can whip up a simple salt scrub that will leave your skin baby soft and moisturized in under five minutes. It involves just three ingredients: sea salt or sugar, a skin-safe oil, and a few drops of essential oil. Here’s the basic recipe:

  • ½ cup sea salt (do not use table salt) or granulated sugar (if you have sensitive skin)

  • about ¼ cup oil (olive, grapeseed, or almond)

5 drops essential oil of choice

Mix all ingredients into a smooth paste. If it’s too oily, add more salt or sugar; if it’s too dry, add more oil. Massage on damp skin and rinse with warm water. The remaining oil on your skin will act as a moisturizer – no need for lotion afterward. If you don’t use all of your scrubs, store the rest in a container. It will stay good for several weeks.

Facial Masques

There are many different masque recipes out there to purify and smooth your face. They generally use the ingredients you have in the kitchen like avocados, honey, almond meal, and oatmeal. You won’t need to worry about synthetic chemicals: everything is natural and even edible. Here’s one of the simplest masques. It uses honey, which is naturally antibacterial and contains skin-softening agents. You’ll need:

  • 1 TB raw organic honey

  • 1 TB plain yogurt

Combine both ingredients in a small bowl. Open up your pores by placing a warm, damp washcloth on your face for a few minutes, then spread the honey mixture over your skin. Rinse off with warm water after 10-15 minutes.

Toners

Toners remove stubborn makeup, tighten pores, and balance the pH of your skin. Commercial toners with alcohol can strip your skin and aggravate acne and other skin problems, but you can make gentle, effective toners out of all-natural, inexpensive ingredients. Here’s one to try that has the right mix of antioxidants and alpha hydroxy acids:

  • ¼ cup cold green tea (do not use bottled, sweetened, or powdered tea)

  • 1TB apple cider vinegar

  • a few drops essential oil (option)

Mix together and use a cotton swab to apply all over your face. No need to rinse! Since there are no preservatives, store this toner in the refrigerator and use it up within the week.

5 Ways to Move Your Butt This Fall
5 Ways to Move Your Butt This Fall
5 Ways to Move Your Butt This Fall

Let's face it, there are a lot of people who simply don't like to exercise. It is looked upon as work...plain and simple. But what if we made it fun? Here's a list that burns calories, and gets those bones moving again.


1. Take a long walk along a beach. There are fewer people to share the beach and the temperatures are great at this time of year. If you clip on your pedometer, you could add these steps to your daily count.

2. Take your camera and go for a hike. Look for the unusual. You might find a spot that looks like something straight out of Lord of the Rings. Do you remember the Shire where Frodo lived...it could be out there in your neck of the woods.

3. Buy a badminton set and use it. An afternoon in the sun...doesn't get much better than this.

4. Find a mini-golf course and have fun. If you like the real thing...there is always that option too. Just think of all the waist-whittling that will be going on.


5. Go out and meet the neighbors. When was the last time you had a conversation with those people who live next door or down the street? A short walk will do amazing things for your mind and body.

*All of the above are super easy ways to get you moving. In fact, you probably will forget that you are exercising at all!

The Dangers of Drinking Too Much Water

The symptoms of hyponatremic encephalopathy are similar to those of dehydration, including nausea, vomiting, and confusion. Therefore, people with symptoms may think that they need to drink still more, but further water consumption can lead to seizures, delirium, coma, and death. The origin of "eight cups a day" may be a misinterpretation of statements in physiology textbooks about total bodily fluid requirements being eight cups per day. This "fluid" however, can come from food, drink, and metabolism byproducts, not necessarily from drinking eight cups of water.

The eight cups dictum typically leaves foods out of the equation and focuses on drinking actual cups of water. Foods contribute a substantial amount of water to the diet, as 90% of the weight of some fruits and vegetables is accounted for by water. Water is found in some surprising places. Yogurt, salmon, eggs, and potatoes are about 75% water, and four ounces of broiled salmon provides about one-half cup of water. What does all this information mean for ordinary people? Do not stop drinking water. Our bodies do need it, especially in the hot summer months when we perspire more. But if you find that eight cups of water sends you to the bathroom frequently, by all means, drink less. According to the ACSH, there is no need to have a universal requirement, since everybody has different water needs. We don't have a universal calorie requirement and the same should hold true for water. To determine the amount of water in various food types, log on to the USDA site designed specifically to provide that information.

Eat Less Tricks

And they don't hurt at all.
The trick to eating less is to make yourself think that you haven't changed a thing. All of these tricks can work for you, just give it a try. It can't hurt.

Use a smaller plate
Most houses have a collection of more than one set of dishes and usually, they all vary in size. So, when you have a family dinner and the table doesn't have to look perfect, set the table giving yourself the smallest plate you own. It holds a lot less food but gives the appearance of normal servings.

Drink a bottle of water before you eat
Carry a bottle around with you all day. If this isn't a habit you have acquired, fill a bottle about an hour before dinner, and sip away. You will eat less because you feel full. It's that simple.

Raw or Cooked
Fill your plate with lots of veggies, cooked or raw. Not only are they good for you, but they will also fill you up. Sorry, stay away from the sauces, gravies, butter, or sour cream. That totally defeats the purpose.

Quick Tip
Just a rule of thumb, if it's healthy, eat lots, if it's not, eat just a tiny bit if you must at all.

At The Restaurant
While it can be very tempting, ask that the breadbasket be removed from the table. You don't want to know how many calories are in one slice slathered with butter.

A Work Sheet That Works
Keep a worksheet on your fridge and use it to write down every item you eat during the day. Most of us have no idea how much we are consuming. We often take a bite here and there without even noticing.

 

What to Look for When Choosing a Health Club

If you look for health clubs in your neighborhood, you realize there are more choices than ever before.  There are a few points to consider when choosing the right health club for you.

 

Location! Location! 

What is the point of signing up at a gym if you are going to lose interest and motivation because of driving too far?  Your gym should be located near your home or office.

 

If you have a specific program in mind, you should check whether the program is offered at the facility.  But don’t exclude fitness centers because of facilities you think you may need in the future.  For example, if you have never played racquetball, it is not wise to make a decision based on racquetball court availability.

 

Convenience!

Is the place open when you are off work?  Do they have on-site child care facilities?  It may be a deciding factor for some while others do not care. 

 

Do you know anyone who goes to the health club?  If you can choose a place where your friends already go, then it will help you keep up the commitment. Remember, safety and motivation in numbers!

 

Signing up for the gym means a commitment to specific membership terms.  As a result, decide how long you can commit to it before purchasing a membership.  You also need to understand your membership agreement and contract in case you move out of the area or back out from your commitment. 

 

Now let’s get physical!

 

Have You Achieved Whole Body Fitness?

Personal trainer and consultant, Greg Francisco tells that whole-body fitness means balance. The key is having the Big 3 in place: a cardiovascular program, a lifetime eating plan that is sensible and maintainable, and strength training for strong muscles and healthy bones. Try to think of exercise programs, as lifetime programs. Having a set timeline can be counterintuitive to achieving lifelong health and fitness. Find something you like to do that is built on solid principles and stick with it. A little consistency goes a long way to maintaining a fit body. And don't be afraid to add variety to your program.

Is Target Heart Rate Important?
Target Heart rate is based on age, weight, and level of fitness. All these factors are taken into account to come up with a number that you are advised to train within to maximize aerobic activity and workout safely without injury. The latest method of teaching you where your heart rate should be is Heart Zone Training. This is based on zones. For more information visit www.heartzones.com.

How To Stay Motivated
One of the main ways to stay fit is to be consistent. Even a little exercise each day can have an amazing impact on your overall health. Avoid extremes. Crash diets, exercise fads, and fancy gadgets that promise amazing abs are fleeting. Find a workout buddy to help stay motivated. If you haven't exercised in a while or have any medical issues, get a good physical first. Set goals by breaking them down into smaller goals. Get a journal and start tracking. Start with some light walking and stretching and build on that.

Healthwise Personal Fitness and Consulting
PO Box 5152
Walnut Creek, CA. 94596
925.930.4584
www.healthwisefit.com

Different Types of Yoga
Different Types of Yoga
Different Types of Yoga

Are you interested in taking the yoga plunge? It’s easy to be overwhelmed by the exotic names and many different classes, to say nothing of all the accompanying yoga gear targeted at American consumers. We’re here to announce that: 1) it’s not that difficult to choose the right yoga class for your needs, and 2) you don’t really need anything except an open mind and comfortable clothing you can move in. There are many types of yoga, but you’re likely to encounter just a few at your gym, and all of them will come with descriptions to help you decide which class is right for you. If you’d like a preview, read on for five of the most common yoga styles.

  1. Hatha yoga is what most people think of as yoga. It includes both poses (asanas) and breathing patterns (pranayama) and is often said to build flexibility and strength while soothing tension and anxiety. Generally slower-paced and gentle, a beginning hatha yoga class makes a great introduction to yoga.

  2. Iyengar yoga is a form of yoga that emphasizes achieving and holding poses in correct body alignment. Poses are held longer than in other types of yoga, and the instructor will actively correct students’ poses. Although not ideal for anyone looking for a cardiovascular workout, Iyengar yoga can be a good beginner class. The use of props like blocks, towels, straps, and chairs makes it accessible even to people with injuries or limited range of movement.

  3. Ashtanga/Vinyasa yoga, in contrast, is highly active and emphasizes synchronizing the breath with flowing, constant movement. Highly aerobic, this is yoga for people who want to get a workout and build strength and muscle. Ashtanga yoga is sometimes also called power yoga and will vary in style and intensity from teacher to teacher.

  4. Bikram yoga attempts to recreate the conditions in which yoga started. Students practice in temperatures of 95 degrees and up and 40% humidity. Sweating is expected, and indeed, unavoidable. Here’s a comprehensive workout for the heat-tolerant!

  5. Kundalini yoga is a more philosophical branch of yoga. It aims to awaken awareness through a combination of poses, meditation, chanting, and breathing exercises.

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Wellness & Exercise
Wellness & Exercise
Wellness & Exercise