Archive | October, 2017

Top 5 Cycling Workouts

While any riding will help there are some workouts that are more effective than others. Some rides are to get your ready to train. Others are to help you recover. But there are certain key workouts that require a lot of effort and payoff with big improvements. Spring is just around the corner so here are the top 5 workouts that will improve your speed, endurance and help burn the winter pudge by spiking up your metabolism.

Warning: As with any exercise program, check with your doctor to make sure it is safe for you to do intense exercise.

Velmax Intervals

These are power based intervals I created based on research on increasing VO2 max and thresold power. To do these properly you will need a power meter and have tested your functional threshold power. These are among the hardest intervals I have ever done so if you have less than a year of training under belt or are coming off a layoff, don’t do these as you will probably throw up if done correctly.

The performance gains from these are quite rapid so the prescribed intensity is for the first time you do these intervals. Usually each workout you will increase either the number of intervals or wattage you do them at after the first workout.

Warmup 15-20 minutes

Velmax intervals

30 seconds at 135% of FT power / 30 seconds easy Repeat until you can’t sustain the wattage.

As wattage fluctuates I would usually set a target and when you can’t sustain 10-20 watts below that level the workout is over.

For example, if your threshold is 300 watts then your Velmax target for your first workout is 405 watts. It’s okay to go above but don’t drop below 400. When you can’t keep it above 395 watts, the workout is over and cool down. The first time you do these it is common to only get 15-20 repeats. Keep the same wattage target until you can get over 30 repeats. When you can up your wattage for the next workout by 10-15 watts.

Athletes I work with have gone from averaging 400 watts for 18 intervals to 450 watts for 31 intervals in just 3 weeks. This translates into increased higher sustainable power, higher sustainable heartrates and better recovery ability from hard efforts.

The reason they work so well is that the 30 second work period really drives the heartrate up but the 30 second recovery isn’t enough for your heartrate to come down much. With each interval your heartrate and oxygen usage keeps going up until you hit your Vo2 max. The recovery time is enough for your legs to clear a bit allowing your to do more work than you could if it was continuous. This allows you to accumulate a lot of time at your maximum oxygen capacity eliciting a rapid improvement in your cardiovascular system. While very effective, I once again to not try these if you aren’t used to intensive training.

Tabata intervals

Tabata intervals are named after the doctor who did the research into the effectiveness of short high intensity intervals versus longer, moderate exercise. Tabata describes the interval protocol. 20 seconds work/ 10 seconds rest repeated 8-10 times. Dr. Tabata’s research showed these intervals to be the most effective for eliciting improvement in both the aerobic and anaerobic system.

The key is the maximal efforts with shorter recovery periods. Incomplete recovery leads to an increase in oxygen debt leading to and improved ability to process oxygen. In a six week study these intervals done 5 days per week increased VO2 Max by 13 percent, aerobic capacity by 14 percent and anaerobic capacity by 28 percent. This is with only 20 minutes of exercise a day including warmup and cool down.

20 seconds hard / 10 easy spinning X 10 repeats = 5 minutes of hell

Then ride easy for 5 minutes and do it again.

Gauge you effort level based on your current fitness level. If you are new to cycling or just getting back into go about 80% instead of all out. If you have been training regularly give each 20 second interval a 100% effort. Don’t try to pace yourself, just attack each interval like its the last in the set.

If you are using a power meter you want to target 150% of your functional threshold power for the 20 second hard efforts. When you start do just one set of intervals but as your fitness increases you should increase the number of sets you do.

4 X 4 intervals

Norweigian researchers Hoff & Helgerud have found you can get better increases in cardiac output from frequent high intensity exercise than longer but less intense training. The basis of Hoff & Helgerud’s endurance training theory is the 4×4 interval. This means 4 intervals of 4 minutes each, at 85-95% of HR max (for top endurance athletes between 90-95% of HR max), with low-intensity breaks of 3-4 minutes. This is training which is meant to give the biggest increases in VO2max âEUR” which according to Hoff & Helgerud is the deciding factor for endurance (something I only partly agree on but anyway).

The theory is based on training the heart at maximal Stroke Volumes to expose it to maximal shear stress – conditions which are only reached at the highest heart rates. Why 4 minutes? Apparently it takes over 2 minutes for the heart to reach maximal stroke volume under these conditions, so you need to keep working for a longer period of time in order to get maximal training effect here. They have found that intervals that last longer than 4 minutes usually mean a drop in intensity and are therefore less effective.

The researchers had the athletes doing multiple days in a row of just 4×4 intervals (up to 18 sessions in 14 days) with 2-4 weeks of lower volume training to facilitate recovery, while still maintaining the gains without as much work needed. On average subjects saw a.5% improvement per workout.

The experiments have led to large increases in VO2max, up to 10% increase in the course of the experiment for already highly-trained athletes. If you are training with a power meter or heartrate monitor do the intervals as follows: Warmup 15-20 minutes. 4 min at 120% of your threshold power at high cadence 100-110rpm or build to your maximum heartrate from the fitness test.

– Recover for 4 minutes

– Repeat for a total of 4-6 times.

– Cooldown for 10-15 minutes

Muscular endurance intervals

This workout is good for increasing force development. Putting out a lot of power is the combination of pedal cadence and gear selection. Aerobic conditioning and pedaling drills will let you spin, and this workout will help you be able to do it in a bigger gear. This workout is great because it works the cardiovascular system and really works the legs. In time your legs won’t get as tired from sustained hard efforts.

While doing the low rpm intervals focus on being smooth and relax your upper body. If you have knee problems switch to higher cadences until your knees don’t hurt.

Do this workout twice a week with at least two days between workout as your legs will take longer to recover from this workout than higher candence aerobic riding.

Warmup 15 minutes building up top end of your aerobic range (90% of your average heartrate from your fit test) Cadence 90-100 rpm.

Work set 5 X 10 second stomps with 3 minutes recovery between efforts (choose a hard gear, slow to walking pace and then stomp on the pedals trying to accelerate as hard as you can for the 10 seconds). 5 minutes easy riding after the stomps followed by 10-30 minutes at 70 rpms at the top end of your aerobic zone. (If you are using a power meter this will be 85-90% of your Functional Thresold wattage). Cooldown 10 minutes easy spin to clear the legs and gradually bring down the heart rate.

Threshold intervals

Your Functional Threshold (FT) for practical cycling purposes is the maximum heart rate or power you can sustain for about an hour. The higher your threshold power the faster you can go for a sustained period without having your legs blow up on you. Very simply, the way to raise your anaerobic threshold is to ride at your threshold heart rate or power for progressively longer periods. These are hard but effective. If you have done the fitness test you will have calculated your anaerobic threshold heart rate and/ or power if you have a trainer or on-bike meter that measures wattage.

Start with 2 X 10 minutes at your threshold heart rate with 5 minutes recovery between intervals.

Each week increase the amount of time of the intervals by 2 minutes until you are up to 20 minutes each.

To increase from there look to add a third interval or multiple days of threshold intervals in a row. This can be very taxing but when you recover from the workouts you will be stronger.

Mixing it up

While you will get your biggest improvements in fitness from high intensity workouts there is still a need to longer and easier rides. While you can build great endurance performance with the workouts listed above, if the events you do are long (ie. over 2 hours), you need to get your body used to spending that kind of time on a bike. As well, lower intensity rides are great in promoting physical and mental recovery. Sometimes it’s hard to push yourself hard enough to get the training benefit from intervals because of mental burnout, so mixing up your training is a great way to keep fresh mentally and keep progressing physically.

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Joseph Pilates in His Later Years

Joseph Pilates met his future wife Clara, a kindergarten teacher, on the boat to Ellis Island. The story goes that Clara suffered from arthritis and Joe worked with her to increase her mobility and relieve her pain. Once in New York they opened their gym at 939 Eighth Avenue, in the same building that housed rehearsal studios for George Ballanchine’s New York City Ballet.

Joseph Pilates never received the level of recognition that his brilliant work clearly deserved, and even today it is difficult to wade through the myth and find the true story. This is partially true because most of what we know about his life has come from students of students of his students.

While many facts about Joe’s life are verifiable, sources still disagree on the basics. In fact, I have reviewed several websites and each gives a different year of death (1966, 1967, 1968) as well as a different cause of death (he died in a fire, as a result of a fire, as a result of smoke inhalation from a fire etc.). According to his New York Times obituary Joseph Pilates died in 1967 at Lenox Hill Hospital, but the Times never mentions cause of death. And there was indeed a fire on the same floor as his studio in 1965 where Joe suffered a bad leg scrape while inspecting the studio.

According to Pilates Elder Mary Bowen, “To set the record straight – no, Joe did not die in a fire. He died two years later…of advanced emphysema from smoking cigars for too many years…” Apparently all the good breathing in the world could not keep his scarred lungs (recall that he was rheumatic and asthmatic as a child) from feeling the effects of smoking. As Joe left no will, Clara took over and ran the studio until she retired in the mid-70s. This is where the story gets a bit more interesting, as this when the different schools of Pilates were formed.

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Commonly Known and Lesser Known Hypothyroid Symptoms

When hypothyroidism begins, several things happen, usually gradually. The first is lack of energy and ambition. You just seem to lose desire for activities you’ve enjoyed in the past. You feel unusually tired and apathetic, but can’t figure out why. You begin to crave carbs and begin to snack regularly. This is your body’s way of trying to stay awake. You’ll try not to give into it, and when you can’t fight the cravings, you set yourself up for horrible eating habits and weight gain that are difficult to reverse. You might already be taking some thyroid supplements, but they’re obviously not enough. Warning: if you are taking prescribed thyroid medication for underactive thyroid, do not add kelp as it will raise your blood pressure to frightening and dangerous levels. I learned this the hard way.

I have been a hypothyroid sufferer for 30 years. I was originally diagnosed by an old-fashioned European doctor. He was a gem. Then I had to switch to a modern, young South African doctor with a large and fragile ego, who knew nothing about thyroid glands but based everything on blood tests, which he didn’t really understand. As a person with hypothyroidism, it is hard to get any respect from the medical community. General practitioners and endocrinologists alike seem to know and care little about people suffering from hypothyroidism. Their “gold standard” is the TSH test, and most of them use the old standards of readings between .6 and 6 instead of the new readings of .3 and 3 that the American Association of Clinical Endocrinologists adopted in 2003. These new readings allow more people (it’s mostly women, particularly those who are middle-aged, who suffer from hypothyroidism) to be diagnosed and treated. Too bad the professionals that we trust to look after our health don’t seem to know or care that the standards have changed. Endocrinologists, by and large, specialize in diabetes. This is where their primary interest seems to lie. The first endocrinologist I was referred to told me that she doubted I’d ever been hypothyroid and that my thyroid gland was habituated to being overstimulated. She was so wrong! Then I was referred to another endocrinologist who misdiagnosed my thyroid virus for Grave’s Disease (overactive thyroid.) The medication she prescribed raised my TSH to about 22. When I stopped taking that medication, my TSH dropped to 4.7. She told me my 4.7 TSH reading was now normal. It clearly wasn’t normal for me because I still had hypothyroid symptoms. Consider that normal or average clothing sizes could be between 6 and 14, and that you fall into this category. How many of these sizes will fit? If a size 10 fits you, why would you wear a size 14? TSH is much like that. You have to find the number that fits YOU. When you have been told for the nth time that your TSH is in the normal range, read these symptoms, most of which are commonly known, but some of which aren’t.

1. Fatigue. This is not the same as tired. This refers to falling asleep at work, during conversations, as soon as you get into a vehicle. You can’t stay awake. You need at least 10 hours sleep at night, but within a couple of hours of waking up, you begin to battle to stay awake. You nod off during conversations, which you can’t focus on anyway. You avoid socializing in the evening because you can’t stay awake.

2. Sluggishness. You move slowly physically, but even your brain is slow. Your thought processes don’t work properly.

3. Increased sensitivity to cold. Summer’s not too bad, but in the winter, there is no way to get warm or stay warm. You wear extra layers and surround yourself with space heaters. It helps, but you’re still cold.

4. Constipation. You drink lots of water and eat next to nothing, but your body processes everything slowly. Constipation follows.

5. Pale, dry skin. Skin color is pasty-looking, and skin is always dry, no matter what kind of lotion you use. My heels were so rough that every day they chewed through my socks even though I filed the roughness away daily and used foot balm.

6. A puffy face.

7. Hoarse voice. Your voice takes on a gravel-like quality at times.

8. Elevated cholesterol level.

9. Weight gain that makes no sense. You’re too tired to eat, but gain weight anyway.

10. Muscle aches, tenderness and stiffness. Flexibility and mobility are gone. You move like a lead weight. If you crouch or kneel, you can hardly get up again, and it hurts to crouch or kneel anyway. Even bending down is difficult and painful, for instance, trying to reach for something you dropped under a desk.

11. Pain, stiffness or swelling in your joints. Or all of them. Any sprain you’ve had begins to hurt again. Hips, fingers, ankles ache and don’t bend properly and contribute to your moving like a lead weight.

12. Muscle weakness. You can barely walk. Walking is slow and tiring. When I brushed my teeth, I had to put my arm down and rest at least 2 to 3 times to finish brushing my teeth. You fall into chairs as opposed to sitting down, and it’s a struggle to get back into a standing position from sitting. Getting out of a car is difficult, and getting into a pickup truck a little higher off the ground is equally difficult.

13. Heavier than normal menstrual periods. By now I don’t have those any more, but when I did, I all but hemorrhaged for at least four days out of the seven or eight that my period lasted. I had to put plastic on my mattress because I would wake up during the night having bled through and past the tampon, and leave a blood trail down the hall to the bathroom. Wasn’t fun.

14. Brittle fingernails and hair. Hair is dry, brittle and unhealthy looking. Nails can’t be grown long without breaking.

15. Depression. No need to elaborate.

16. Muscle cramps. You develop cramps in muscles from head to foot. Fingers, forearms, back, abdomen, legs. These cramps happen numerous times during the day and for no logical reason. My arms, hands and fingers cramped up when I cut up meat to eat.

17. Hair loss. It’s not just the hair on your head, although that thins out a lot. It also affects pubic hair and underarm hair. That can all but vanish. Eyebrows also fall out, particularly the outside corners.

18. Sinus infections. You have recurring sinus infections even though you have never had a history of sinus problems.

19. Snoring. You begin to snore even though you’ve never had a snoring problem in the past.

20. Craving for carbohydrates. You begin to crave chips, chocolate, candy, baked goods and anything with sugar. Your body is trying to stay awake and carbohydrates provide quick energy. Doesn’t help with keeping the weight down either.

21. Irritability. Little things set you off and enrage you. Everything becomes personal and you get angry enough to want to physically harm the offender.

22. Edema. You retain water. You look puffy and blubbery, particularly in the abdominal area. Makes you short of breath when you exert yourself – even going for a walk can leave you breathless.

23. Forgetfulness. You become sharp as a bowling ball. You try to commit something to memory, but your brain is a sieve.

24. Slow heart rate. Your resting pulse can drop below 60 beats per minute.

25. Low body temperature. My temperature was consistently between 35.8 to 36.2 C, which also explains why you feel cold.

26. Painful intercourse. Having sex hurts, and add to that, you wind up with muscle cramps from the waist down.

27. Light sensitivity. Your eyes can become unusually sensitive to sunlight.

My advice? Shop around for a doctor who is willing to learn together with you about thyroid problems. General Practitioners are generally more reasonable to deal with because they have no learned bias where thyroid is concerned. My GP told me the 4.7 was too high and told me to take 50 mcg of thyroid supplement. I took 100 mcg. My TSH dropped to 1.9. She was happy with that but I wasn’t. I still didn’t feel right, and remember that only YOU know how you should feel. Remember what I said about the clothing sizes? I took another 25 mcg and the TSH dropped to .5. She used the standard of .4 to 4, so she was still happy and I was too. I finally felt normal again. Don’t let doctors bully you into believing that diet, exercise and/or antidepressants will cure what ails you when you know that isn’t the problem. Shop around for a doctor who will listen to you and work with you. Google “Mary Shomon”. She is a great source of good and useful information and advice on thyroid issues. There is hope and there is help. It’s just a matter of finding them.

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Night Sweating – Common Causes of Night Sweats

If you suffer from night sweating, you probably often wake up in the middle of the night, with your sheets soaked in sweat. It can be very unpleasant, and what’s worse – the nightly interruptions can rob you of precious sleep that your body needs to feel healthy and energized.

There are several kinds of night sweats. One is the occasional night sweat that is not very severe, or even a more severe kind of night sweat that occurs when a person has a psychologically very intensive dream. There is nothing to worry about with this kind of nightly sweating problem, and no need for any kind of treatment or remedy. If it is bothering you, simple relaxation techniques can help you to have a more calm sleep. Meditation, progressive relaxation, tai chi, qi gong, yoga or other ways to calm down your nerves can help to reduce anxiety or stress. Also, avoid eating heavy meals before going to bed, do not watch TV, or if you want to, at least make it a funny comedy or a romantic love movie.

Another cause of night sweat can be a general hyperhidrosis. If you also sweat a lot during the day, you might simply have a general excessive sweating problem. Some simple adjustments in your diet, your lifestyle and your hygiene habits can help you to reduce your sweating back to your normal levels. For example, avoid eating spicy foods, alcohol, caffeine or other foods and beverages that are known to cause heavy sweating. An exception of that is green tea: Green tea causes you to sweat more directly after you drink it for about three hours, but afterwards your sweat production normalizes.

For women, one of the most common causes of night sweating is the variety of hormonal changes that their bodies undergo during menopause or pregnancy. In these cases, it is best to simply use some sweat absorbing night  gowns and always have a glass of cool water next to your bed. This condition might be troublesome, but it will pass sooner than you think. There are also natural ways of dealing with the symptoms of menopause that can help to reduce night sweating.

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Safe Pubic Hair Removal for Teenage Boys – 5 Steps to Follow

Many teenage boys feel uncomfortable with the appearance of their pubic hair near their genitals. In order to keep the sensitive area clean, they are advised to remove the hair from time to time. Some boys find it hard to get rid of the hair by using razor. In fact, the whole process can be completed easily if the right techniques are used.

Let me share with you some useful steps which you can follow:

Step 1: Take hot shower

Before you start the shaving process, you are reminded to take hot shower for at least 10 minutes. The heat of the water will help to soften your skin and relax the hair follicle. After taking the shower, wipe the pubic area with dry towel.

Step 2: Apply the shaving cream on the pubic area
You should then apply shaving cream or gel before you start shaving your pubic area. If you are not used to shaving cream, you can choose to use hair conditioner. It helps to soften your hair. Applying the cream enables you to glide the razor easier and smoother. You can also avoid yourself from razor burns and ingrown hair.

Step 3: Trim the hair on your genitals with trimmers
Many people are worried that their genitals will be hurt during the hair removal process. To be frank, it is not advisable to use razor to shave the genitals. In order to get rid of the hair on the genitals, you are advised to use trimmers to trim the unwanted hair. After clearing the hair on your genitals, you should then use razor to shave other areas. You are suggested to use a razor with a pivoting head and multiple blades. It will give you a smooth and close shave. Please bear in mind that you must not use electric razor because it is a danger to your genitals. Since pubic area is a sensitive zone, you need to shave it with extra care. Shave according to the direction of hair growth.

Step 4: Rinse your pubic area
While you are shaving, you should make use of the brush to help to uplift the hair for closer shave. After you have finished shaving, you should then rinse the shaved area with warm water again. Make sure you don’t miss out any hidden area and your “down there” is clean and clear.

Step 5: Apply aloe gel

In order to avoid skin irritation, it is important for you to apply aloe gel or powder on your sensitive area after shaving. By doing so, you will not feel the pain or itch on the shaved area.

By following the above mentioned steps carefully, you will be able to remove the unwanted hair in a safe manner. For teenagers, their hair is not as much as the adults. Hence, they don’t need to spend a long time to shave their hair.

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Avoiding Stress Before Cheerleading Competitions

Cheerleading competitions are awesome and really stressful on everyone involved. Here are some ideas about how to keep your stress level down whether you are a competitor, coach, or parent.

First, be prepared. The best way to combat the stress of competition is to have a routine that everyone on the floor has mastered and feels confident completing. From stunts to tumbling passes, make sure that everyone’s timing is dead on perfect several run-throughs before you load the vans to head out to the competition. This means making sure that practices count, and everyone is present for every practice. No excuses. Even participants who might not feel the greatest can come in and watch and spot so that they are aware of any last minute changes.

Second, make sure your squad is prepared with what they need. Does the routine require props (signs, megaphones, poms, flags, etc.)? Make sure they are loaded in the transport the night before you have to leave.

Triple check everything!

Third, make sure competitors have everything they need for the uniforms they are wearing. Buy the jumbo-size slider bags (2.5 gallons). Have participants bring in what they need (Shoes, midriff, shells, skirts, socks, hairbows, spankies). Neatly pack each complete uniform in a slider bag. Label the bags with each participants name with a permanent marker. If available, pack extra uniform pieces in different sizes as well. Keep all of the uniforms together! Don’t give them to the participants until it is time to get ready!

Fourth, pack the make-up kits. Make sure that you have decided on a make-up color scheme and eye pattern before you get to the competition. Don’t experiment when you are at the venue! Have a dress rehearsal one night the week before competition. If your squad uses hair pieces, include them in the rehearsal and pack them up with the make-up kits. If not, make sure you plan accordingly for hair rollers or curling irons for the style that your squad is using and pack plenty of hairspray. Go full out with uniforms and make-up. Run the routine a few times through for parents and students. Some squads charge admittance as a fundraiser and invite the school and community. They may offer a spaghetti dinner or hot dog supper along with the entertainment. After the run-through, it’s the perfect time to pack the uniforms. Everyone is together, and it makes it so much easier.

Keep two accordion folders with copies of the registration information. Give one to an assistant coach or trustworthy parent. Make sure that schedules, payment confirmation, and any other pertinent information to the competition are kept in the accordion folder.

It is important to keep the parents feeling as little stress as possible as well. Their kids are performing in front of a lot of people. They have probably put a lot of time and money into cheerleading at this point. They want a good return and a happy kid when it’s all said and done. Make sure they have directions to the venue, a schedule for the events with their squad(s) times and stages highlighted if possible, a set meeting place for before the competition and after the competition, a schedule of the awards ceremony, and a list of possible places to stay and eat if it is an overnight competition. Many parents like to “book” together when it comes to travel arrangements. Make sure they know where the squad will be staying well in advance so that this is an option for them. Make sure that you keep the parents in the loop at all times about possible changes to schedules or venues. You can set up a phone tree, but don’t count on that always working. Use email, text alerts, and Facebook notifications to alert parents to what is going on with the event.

Preparation Checklist:

1. Routine has been successful at practice several times with no errors.

2. Each coach has a least two copies of the competition music.

3. All props are accounted for and packed.

4. There are two folders with all registration information.

5. All uniforms are packed and labeled and transferred together.

6. All make-up kits are packed.

7. All parents have several ways to contact them to keep them up to date with the schedules.

8. Room reservations (if necessary) are paid in advance and confirmation is in hand.

9. Departure time allows for delays, hair and make-up issues, and possibly a few run-throughs before the competition.

10. Participant waiver forms are in hand with insurance information. Many times these are sent in earlier with the registration. Keep a copy with you!

Some helpful hints for the multi-tasking coach:

1. Use Vaseline on teeth to keep lips from curling up and sticking. Funny, but it works!

2. Use hairspray sprayed on the upper thigh and buttocks to keep spankies from riding up during the routine.

3. Artist brushes work really well when applying eye make-up. The longer handles allow you to work without being right in the girl’s face.

4. Use hairpieces if the squad can afford it. They are so much easier than trying to do hair for every competition.

5. Make-up is always the same for the girls. Same colors and “designs” on the eyes or face.

6. Bring extra hair pins, extra hair ties, and extra safety pins!

7. Don’t get emotional in front of the squad before the competition. Don’t freak out when someone drops a stunt in the practice time. Don’t start crying or laughing hysterically (whichever may be your coping). Wait until they are off the competition floor. If someone makes a mistake, try not to dwell on it. They will fell bad enough when it happens.

8. If you can afford it or the parents would like to help, have a small gift for the kids when they are done. Even if it’s just a keychain or a stuffed animal to help them commemorate their achievement of competing, it will mean a lot to them.

The more you are prepared, the stress you are going to feel. The less stress you feel, the less stress the participants will feel!

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Can Self Hypnosis Make You More Beautiful?

Many people are aware that self-hypnosis may be used to change bad habits. But they often ask whether self hypnosis can really be used to actually make you more beautiful and attractive. The answer is a qualified yes! As always, the objective of all hypnosis is to bypass the critical gatekeeper of the mind. That way, most of the improvements in our lives come to us much easier. But real change isn’t limited to habit control. The subconscious is also in charge of bodily systems, including the organs, cells, muscles, hormones and so much more.

Science has verified that the physical body, including things like psychosomatic natural improvement of body appearance, may be changed through self-hypnosis with the powerful tools of hypnotic suggestion. Whether it’s to lose body fat, increase muscular strength, reduce body pain or all the other things you’d you like to work on, if you can systematically and artfully provide yourself with the correct hypnotic suggestions, there are many wondrous changes that can happen for you.

In short, you can make yourself more beautiful with self-hypnosis provided you know what kind of suggestions will profoundly affect your subconscious mind! Here’s a good example from a self hypnosis lecture I recently gave. Marta, a self-hypnosis student, told me and the class she wanted to have more beautiful hair. So I encouraged the class to help craft some really effective self-hypnosis suggestions. Here’s how we broke it down.

We started with this suggestion: “I grow beautiful and lustrous black hair.” We then had her imagine what it would feel like and look like to have that kind of hair. And though it took her several applications of hypnosis over several weeks to achieve what she wanted, the change was finally apparent to Marta and all the classmates.

Her new hair seemed thicker, stronger and shinier while its texture seemed much improved to everyone around her. (She confirmed that her hair care products and regimen remained the same since we started this informal test.) Like Marta, if there is a particular area of your appearance you would like to beautify, you can use specific self-hypnosis suggestions to make it happen. Men, of course, can benefit just as well as women, with self-suggestions to make themselves look more handsome, vigorous and attractive also.

Self-hypnosis suggestions don’t have to get this specific to get results for you. You can craft suggestions to become more “overall” beautiful, handsome or attractive. That is enough for the subconscious to really begin making noticeable changes in your appearance. For best results, make sure your suggestions include the following:

  • Determine and recognize that your own subconscious mind can make you more attractive
  • Create vivid descriptions of just how it will feel to be more beautiful or handsome
  • Express in words how you will find greater benefit in your life (like attracting someone special)

Like Marta, it may take you time and application to make those hypnosis suggestions produce these exciting benefits. But I’ve seen it happen for my hypnotherapy clients who wanted to lose weight, control their diabetes blood glucose – and improve their appearance too. Just be patient, look for the changes and enjoy the transformation. It costs a lot less than cosmetic surgery, and it’s much more natural and a lot safer too.

Hypnosis can indeed make you more beautiful.

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How to Use Aloe Vera to Remove Skin Moles

Skin moles is a problem for many people nowadays. However, there are many effective ways to remove them from surgery to home remedies. In this article, I will tell you about aloe vera and how to use it to eradicate your skin blemishes.

First of all, it is important to understand, that not all types of moles are harmless. Some of them may be cancerous and require additional attention. You cannot remove this type of skin blemishes using home remedies because it is very dangerous and that is why, you should determine the type of your blemish before removing it. I recommend you to visit a local dermatologist to do that. He will inspect your mole and answer all your questions.

If your skin mole is benign, you can think about various home remedies that have already helped thousands of people from all over the world. One of the most popular remedies is aloe vera. People successfully used it thousands of years ago to treat various skin conditions and it still works. The fact that aloe vera gel can be bought in any shop for a very low price and that it does not leave any scars make this remedy #1 choice for all people.

So, how to use this method? There are 4 steps that you will need to do. First of all, clean area near your blemish with sope. Then, rub aloe vera gel on your blemish.You can make gel from the plant yourself. You will only need to squeeze the plant. After this, leave your mole overnight covered by any type of bandage. This method should be used at least every day.You will soon notice how your mole changes and becomes drier. In 2-3 weeks it will fall off. However, it is important to leave it fall off on its own and not touch it because it can cause scarring.

To sum up I would like to say that this is not the only remedy and if it did not help you do not give up and try other remedies. All people are different. Some pople manage to remove their skin moles in a matter of days after starting using this method while others see no results. I hope you found this article useful and it will help you clean your skin and rise your self confidence. Thanks for reading my article and good luck!

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Pros and Cons of Circuit Training Workouts

For sure, every person would love to enjoy sumptuous food laid on the table. Somehow every person also loves to shed their excess fats in the body. Bulging tummy and fatty limbs are not so-sexy, so the best solution is to:

• Get the proper diet for weight and fat reduction

• Perform daily exercise to burn the excess calories

For sure, it is entirely different if you love to gain weight and loss fats. Most of the time, some people associate weight gain with excess fats. While it is true that fats can increase our body weight, protein can also do the same. The latter is desirable as it signifies a healthy body while fats, as you know it, is dangerous to health.

As for the exercise, one of the most recommended is the circuit training workouts. It is a form of exercise that entails the performance of intensified aerobics as well training workout to enhance endurance and resistance. The term ‘circuit’ refers to a series of work-out for the different parts of the body. Circuit training workouts sound good to those who want to keep their body in tiptop shape.

Circuit training workouts have the advantages and disadvantages too. To wit:

Advantages:

• Provides a total exercise program for the whole body

• Does not require expensive exercise equipment

• Can be done in groups, with the more experienced ones helping those beginners and with the supervision of the fitness instructor

• Can be customized according to your preference

Disadvantages:

• This work-out targets weight loss through fat burning. This is not the kind of work-out for those who are building weight through muscle toning

• As this work-out is typically done with groups, and there is tendency that there might be some who cannot go along with the routines and may also not be able to execute the exercise properly.

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How a Personal Fitness Trainer Assists You in Realizing Your Workout Goals

Today, there’s a plethora of advice on the web and in print concerning exercise and weight-loss. Sometimes the amount of information is overwhelming and even contradictory. This makes it difficult to start and maintain a proper exercise program. Using a personal fitness trainer is one way to engage in a structured training program that produces results.

A certified professional first considers your current level of fitness. They consult with you so they understand what you want to achieve. Individuals have different outcomes that they wish to attain in a training program.

Is your goal to lose fifteen pounds? Do you want to build up your cardio-vascular health for more stamina? Do you want to build strength to be able to enter a 10K run in your community in the future? Your personal fitness trainer will work with you to help you achieve your specific goals. Here’s 5 ways they assist you, onward to workout success:

1. They Help You Feel Comfortable with the Idea of Exercise

Let’s face it, many people fear undertaking any kind of strenuous physical activity. This is especially true in this digital age, where we often find ourselves sedentary, slaves to TVs and PCs. A personal fitness trainer educates you on the importance of an organized program.

A personal fitness trainer calms your fears by showing you their system for gradually increasing the intensity of your workouts. They don’t toss you into the fire of extreme workouts. They know that this will overwhelm you both mentally and physically. Therefore, they ease you into an enjoyable program and step-by-step you find you experience progress. This encourages you to carry on with your program.

2. They Assist You through Applying Proven Techniques Garnered From Their Experience

Hiring a proven personal fitness trainer means receiving dual benefits. First, the trainer extends to you the knowledge they gained from their personal study. A professional in this field goes through a certification process from a nationally recognized organization. This means they work to meet the strict requirements of the organization.

They meet these requirements through researching, studying and understanding the fitness discipline. Consequently, you gain the benefit of their theoretical and practical study. They impart to you the latest information, techniques and methods as concerns workouts, diet, and such.

The second benefit you receive is the knowledge that the personal fitness trainer gains from working with various people. They may have worked with someone who has the same or similar goals as you. They can share this person’s successes with you, to spur you on to success as well.

3. They Assist You by Conforming to Your Schedule

A good personal fitness trainer committed to your needs, accommodates your busy schedule. They realize that work and family responsibilities often make getting to a session at the same time each week difficult. Focusing on your success, and wanting you to maintain your program, they adapt their schedule to yours. They work with your sometimes-hectic schedule and can plan training sessions at your work, home, or a private training studio.

4. They Assist You by Ensuring You Receive Value for Your Money Each Workout

A personal fitness trainer has a job to do and they don’t waste time on inessentials. They know that each session must have a purpose. They work to ensure you attain the objective of each session. This allows you to progress steadily in your program, each session building on the one prior.

You’re paying hard-earned dollars for your fitness program. The best trainers know this and always tailor exercise routines so that your body adapts to progressively more difficult routines. Through their determination each session, you find you make headway in building strength, endurance, muscle, and lose weight as needed.

5. They Help You Achieve Multiple Fitness Goals

A qualified personal fitness trainer helps you work on different goals simultaneously. In one training session, in any given week, they may work to help you tone abdominal muscles. During that same session, they may have you build up your lungpower with some intense treadmill work. On top of that, that session may include stretching routines for greater flexibility.

A personal fitness trainer encourages open dialogue. They know that you must trust their expertise, for the relationship to produce desired results. It’s a symbiotic relationship. Your trainer is someone you will work closely with, possibly for many years.

Finding a good personal fitness trainer committed to you is certainly beneficial. You have someone knowledgeable keeping you focused on your goals. You also have a motivator, who inspires you on those days when you feel like you can’t go on. Take the time to find that “just right” trainer, and reap the many rewards that an expert in the field provides you.

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