If you want to get out of debt fast, it can be a little confusing for you which option to go for. There are many ways in which you can get rid of your heavy debt but what you need to focus on is the means that would suite you the best. Not all of them work for massive debts.
The options...
-Balance transfer cards are the latest savior of the people who are burdened with debts. These cards allow you to transfer it into a 0% interest credit card. These cards help you to get out of debt by giving 0% for maximum one and a half years (varies from company to company) for a nominal transfer fee of just 3%. But if your debt amount is more (-$1500) the transfer fee gets enhanced. So this is always a convenient option for those in smaller debts.
-But when you are massively in debt, you can hire a lawyer to file for bankruptcy. But here too there are limitations. It is valid for only credit card debts, car loans, mortgages.
- In case you have your own home there is another valid option to be debt free. You can refinance your home and use the equity to pay off the debts.
- Try to negotiate with your creditors most dramatically. Since you have a better knowledge of your situation you are the best one to explain it. Present it in a very dramatic way so that on humanitarian grounds you get a debt relief. This option is wholly based on luck.
- Cutting down expenses, leading a simpler life, increasing income are some of the ways in which you can always be out of debt but slowly and steadily.
- The best way to get rid of debt is hiring loan consolidation companies. These companies have experienced attorneys who negotiate with your creditors as well as give you solutions to get rid of your massive in the most effective way.
- Another way in which you can get out of debt is when you approach debt settlement companies do it through a debt settlement
network of which the company is a member. This will help you to get hold of the best debt settlement companies.
The silly season can be the downfall of many a dieter, with boozy parties and fatty festive food all but ruining the abstemious existence of the past 12 months.
But it doesn't have to be that way. Common sense and a few top tips from experts will get you through Christmas with your figure intact.
Nutritionist Sarah Hanrahan says there's no point trying to diet at Christmas time, so give up any hope of fitting into a swimsuit in January that was too small in December.
"Trying to diet through Christmas is almost impossible unless you've got iron willpower," says Hanrahan, of the New Zealand Nutrition Foundation. "People get so depressed when it doesn't work, but if they can get over that whole thing about feeling bad about what they eat at Christmas and just enjoy appropriate-sized portions, they'll pop out the other end ready to get on with it, rather than setting themselves back by gaining weight or fighting a losing battle to lose weight."
Avoiding the fat trap is about common sense, says Hanrahan.
Parties can be a minefield of fattening nibbles and calorie-laden booze, but Hanrahan advises having a healthy snack at home before you go.
"If you arrive with food your focus, you'll have half a dozen sausage rolls before you realise it," she says. Making an effort to mix and mingle is also a good way to avoid diving into the snacks, she says.
Booze is often a pitfall and is hard to avoid during the festive season. "You can easily knock back drinks without thinking about it," says Hanrahan.
Unfortunately, most of our favourite alcoholic drinks are laden with calories. Hanrahan suggests diluting drinks, such as adding soda to wine to make a spritzer, opting for diet mixers or ensuring you alternate each glass of wine with a glass of water.
When it comes to the traditional Christmas dinner, don't deprive yourself, but don't go crazy.
Make sure half your plate is vegetables and load up on berries for dessert.
Moderation is the key. "Don't go without," says Hanrahan. "The worst thing to do is cut yourself off from everything around you. Then you'll just really resent it and ultimately you won't succeed."
Personal trainer Scott Wadham agrees. Load up as much as you can on salads, and take small pieces of everything so you don't feel like you're missing out. Wadham, of Auckland gym Corpo Bello, says in mid-January he is inundated with people wanting to lose their Christmas flab.
But the festive season is no excuse for letting exercise habits slip, especially if the summer weather holds up.
"I always tell people that if they are going to indulge, do the groundwork before," says Wadham. "Go for a big run and give yourself some credits, or burn it off afterwards."
Exercise should be incorporated into your holiday as part of the family fun, rather than avoided or seen as a chore. "Anything that gets you puffing is great - a game of touch on the beach, throwing the frisbee around, mowing the lawns, going for a swim. Whatever it takes to get your heart rate up."
Dietitian Angela Berrill suggests starting Christmas Day with a bout of exercise and a good breakfast. "It's good to go into Christmas lunch hungry, but if you are ravenous you'll end up gorging yourself," she says.
Dietitian Sarah Ley says traditional Christmas foods are designed to be eaten in cold weather and have a high energy value. One option is to ditch them in favour of lower-energy summer foods like salads and cold fruit desserts.
If all else fails, physically distance yourself from high-fat treats, says Berrill. "If you're a picker, it's best to stay on the other side of the room from the chocolates and nuts."
All our experts agree that changing day-to-day eating habits should be the focus, not a once-a-year festive blow-out.
Hanrahan says "enjoy Christmas for what it is. The reason people are overweight is because of their everyday habits, not because of a week over Christmas."
Get back in shape
Alex Flint, 31, is like everyone else. He too gets tempted by glazed ham and the mountains of pavlova abundant at Christmas.
However, as a personal trainer at the Netfit Training Room in Ellerslie, his self-control is better than most.
For those wanting to get rid of their festive fat, the gym offers boot-camp style training.
"Basically we do a lot of different types of fitness training . We do boxing, use kettle bells, skipping, a lot of running and play a lot of tag based running games."
The combination of cardio and weightlifting has some huge results, says Flint.
"Some of the girls have lost incredible amounts of weight. When they started they'd never done any exercise. Now they've lost almost 20kg."
Another novel way to lose weight is through the modified strongman training program.
"You basically run and throw things around."
Different types of training often help people stay committed as they don't think of it as hard work.
While many join gyms in the New Year saying they will get in shape, doing circuit training with friends and family makes it more likely you will continue.
Avoiding the trap
* Don't diet at Christmas
* Eat regular meals with lots of veges
* Don't go to parties hungry
* Mix and mingle
* Think about your drinks
* Eat small portions
* Cut fat and skin off fowl
* Eat slowly
* Exercise on Christmas day
WARMING UP
Everyone has their own idea about warming up so I have avoided telling you how to. Instead I have answered the following questions in detail giving you the information to ensure your personal warm up is effective.
Most common questions:
1. What is a warm up?
2. How long should I warm up for?
3. What's best, a specific or general warm up and what's the difference?
4. What's the difference between an internal and external warm up and which is better?
1. WHAT IS A WARM UP?
A warm up allows the body to prepare itself for an activity or movement that you may perform, without putting it into a high state of stress. It ensures that your muscles can be stretched effectively; it prepares your joints by producing fluid to help absorb shock and increases blood flow to the organs and muscles allowing them to work at a higher rate.
Add these factors together and you have a body that is more capable of operating injury free during and after an activity.
2. HOW LONG SHOULD I WARM UP FOR?
This depends on the activity you want to do. For example, in the home gym or in a studio, you may spend anything from 30minutes to 1hour working out so it may be preferable to limit your warm up to 4-5 minutes so as not to tire your body. This ensures you have enough energy to work out at a higher intensity.
If however you were going for a run (long or short), the decision would be when you feel that you can stretch easier as opposed to when you started.
There are also some easy indications you can look for like a higher heart rate, a slight sweat or just feeling warmer. I would suggest anything between 5-10 minutes of light jogging or brisk walking.
Remember trust yourself you know your body better than anybody else. If you feel you haven’t warmed up adequately then you probably haven’t.
3. WHAT'S BEST, A SPECIFIC WARM UP OR A GENERAL WARM UP AND WHATS THE DIFERENCE?
A specific warm up is using the movement you are about to perform at lesser intensity. An example of this is if you were to perform a bench press (lying on your back pushing a bar up with two hands) you could warm up by performing a push up on your knees or toes, warming up the same muscles that are used in both movements.
A general warm up is using a bike, treadmill, rowing machine or a walk before a swim, before performing any specific or non specific movement.
Research shows there is no real difference in effectiveness between the two, generally if you honestly feel warmed up you are.
4. WHAT ARE INTERNAL AND EXTERNAL WARM UPS AND WHICH IS BEST?
An internal warm up is when you use an activity or movement to warm up your body. For example; a walk before you run. An external warm-up is using heat from the outside. For example, having a hot shower, a massage, a sauna or heat lamp.
Both warm ups increase blood flow to the muscles and skin? However an internal warm up is preferable for strenuous activity as it increases your heart rate delivering oxygen and nutrients to the muscles and organs, also providing protection to your joints.
Here are some physiological and psychological benefits of a warm up.
Physiological
1 Gradual increase of blood flow and heart rate.
2 Increased oxygen to the muscles.
3 Helps to avoid the build up of lactic acid.
4 Increases muscle elasticity, which in turn increases the range of movement decreasing injury.
5 Helps coordination.
Psychological
1 Prepares you mentally for what you are about to do.
2 Psyches you up, which increases the adrenalin production to keep you alert and helps to speed up your reaction times, reducing the chance of injury.
Warming up is an essential part of exercise, if in doubt contact a fitness professional.
A lot of people I talked to in the gym are so obsessed with fat burning and building muscles. However, 90% of them seem to be in the dark of what they are doing and why they are not achieving the results they want.
Here are 4 tips how to burn fat
and build muscle for you to begin with.
Tip #1 - Do Cardio, Lots of It
Always do cardio, lots of it! You will almost never burn fat and build muscle if you don't do any cardio at all. Cardio will help you burn the excessive fat that you have in your body. Doing cardio the right way with the correct amount of strength/resistance will help you build muscle without you even realizing it.
Tip 2 - Weights
You can burn fat and build muscle by varying the amount of weights you life during your workouts. This will help you develop good muscle mass which will burn even more fat when you are not working out. Another alternative is to go for lighter weights with a higher number of reps, which is an even better fat burner. This will also tone your muscles.
Tip 3 - Circuit Training
Another method to burn fat and build muscle simultaneously is to do some sort of circuit training. This type of training is usually not available in your local gyms, but if you can find them, you should be part of it.
One example of circuit training involves a running track with a weight lifting equipment. You have to run, life the weights, run, and life the weight again, in a circuit. It will be very tiring for beginners, but very rewarding.
Tip 4 - Diet
A healthy diet will help you to burn fat and build muscle. Many people have the wrong understanding about this which leads them to burn fat and lose muscle mass. Therefore, you should be very careful of what you eat. A good and healthy diet should consist of 40% carbohydrates, 30% protein and 30% fat.
Next month promises to be the busiest so far for online retailers as more Christmas shoppers than ever shun overcrowded shopping malls in favour of buying gifts over the web.
New Zealanders have been comparatively slow to embrace e-commerce, but growth in the number of local retailers offering the service - such as The Warehouse, which finally launched an online sales portal this year - should encourage record numbers of us to shop online with our credit cards.
But what about the security risks of passing financial information across the internet? Lloyd Borrett, Australia and New Zealand marketing manager for IT security software vendor AVG has six tips to help keep online shopping safe.
1. Look for the "S" for security - make sure the websites you are shopping from are secure and have "https" in the URL when you are in their checkout/purchase process. The "s" ensures security. When you are in the secure section of a website, you will also see an icon for a locked padlock on your browser, either on the address bar or on the bottom right corner.
2. Stay current on security software - this means making sure you have the latest virus protection software updates from your security software provider.
3. Think before you link - use security software with a URL (web address) scanning tool to ensure you will be warned if you click on links that lead to web pages infected with dangerous malware.
4. Keep your private information private - when shopping online, create a separate email account that is just for shopping. Use a unique password, different from any other accounts you have. Your dedicated shopping email account should be in no way affiliated with your personal, everyday email account. Keep records of your online shopping - print confirmation pages and email confirmations.
5. Mix up your passwords - each shopping account, bank account, credit card account, and email account should have a unique password. Write them down and keep the information in a secure location. Unique passwords for each account make it tougher for a thief to steal your personal information.
Learn how to tell a liar by watching different movements and noticing the situations below will help you figure out if you are being told a lie. The techniques have been used by policeman, military and the government. You can use these in your personal life or at the work place and with friends. If you know the suspected liar, it will be much easier to tell if their doing things differently than normal.
1. Conversation Change - Most liars will often try to change the flow of the conversation. He tries to get of the subject so he can not be challenged on some of his answers. You will notice he or she will be more comfortable and relaxed after they have had the conversation going in another direction. While before they were more tense and tight lipped. You will know it was a lie based on the quick change in conversation for no good reason.
2. Fiddling - How to tell a liar is pretty easy if you pay close attention to detail. They typically play around with things when lying. Things such as a pencil, twisting a bracelet or watch
, touching nose or mouth to name a few. They may fold their arms or put something between you and them, such as their briefcase or notebook. Subconsciously, this is their way of distancing from the lie.
3. Facial Expression - Check out the suspected liars facial expressions. Especially around the mouth. A liar who has a fake smile only uses certain muscles in the face that doesn’t look normal. A real smile consists of all facial muscles looking more natural.
These are just a few ways on how to tell a liar who thinks he can go undetected with his deceiving ways.
Nobody enjoys suffering the effects of allergies even the smaller ones. The frequency that people are experiencing allergic reactions such as a runny nose, itching, and so on is increasing dramatically in today's industrialised world. Should you not know the cause of these symptoms they can be hard to eliminate, although they are not going to kill you the symptoms certainly are not pleasant.
Three common ways to find out if a particular substance (known as an allergen) has caused your reaction is to:
1. Apply the suspected allergen to your skin and fasten it there with a plaster, now you need to wait for 48 hours to see the outcome. A rash, bubble or other form of irritation will occur if it is the allergen.
2. Have an injection into just the upmost level of the skin of the allergen and wait to see what happens
3. You will get the fastest feedback however from having the allergen droplets placed directly on to your skin.
If you do not know what the allergn is and wish to reduce your suffering then try a few or all of the following:
Make sure you are washing your linen regularly and that it is not the washing powder causing the reaction. See if the symptoms ease after changing to use a different washing machine powder.
You maybe suffering from the affects of outdoor pollutants drifting indoors if you are prone to leaving doors and windows open commonly. After giving them a try for a few days jot down any differences you notice.
Do you notice that after visiting certain locations your reactions get worse or after you have eaten certain things. It would be a great help to keep a short log of these things which you can review after a few weeks. This one simple tactic could be highly significant as to what is causing the symptoms.
Drink green tea as it contains high levels of phyto nutrients and also anti-oxidants both of which help to fight allergens at a cellular level. The herbalists approach is also worth considering too whereby you increase your garlic and onion intake. This is because they contain the ingredient Querticin that is supposed to significantly fight and ease allergic reaction symptoms.
A superb starting point would be to start making use of a dehjumidifier. These are fantastic at removing moisture from the air which contributes greatly to build up of allergens. They are a great preventative measure and cure for damp mouldpatches. Having a look around your home to search for any potential damp patches would also be a wise idea. These are a very nasty source of disruptive allergens. In such a case a crawl space dehumdifier can be used to be set up and run in a small space and they are very effective. The Comfort Aire dehumidifier range a re partricularly reputable.
None of the above tips are particularly revolutionary but any single one of those could help significantly in reducing allergic symptoms. try each of the strategies and see what responses you get, of course a quick trip to the doctor is always a wise thing as well they may provide you with a nasal spray or other suitable medication. However remember that getting to the root cause will always be better in the long run.
The contemporary world is truly amenable to different things and realities such as the trend of relocation. In fact, a whopping half a million individuals relocate every year for various reasons. Some do it for job privileges in other states or venues, others have new home acquisition that requires them to leave their previous homes and neighborhood. In the course of moving, it is essentially important to know the fundamental things to do in order to survive the tedious and demanding endeavor of moving.
It helps a lot to be totally prepared for the big day and not waiting for it to come and make your move. Preparation is basically the key to a successful relocation activity. Hence, the moment you have fully decided that you are moving, alone or with your family, make your checklist of the things to do and accomplish prior, during and after settling down in your new house. These are proven and tested tips that surely make moving a less stressful and more anticipated event in your life.
Months before relocating, make a complete and thorough inventory of all your items and belongings. Find out if there are things you can actually forego and separate them from the ones you are bringing along with you when you move. You will just be amazed that there are a lot of things that are not useful anymore or you can do without. You can keep them away in storage or you can earn extra money by putting them on garage sale.
After finalizing the things you need to bring, provide boxes and packaging materials in order to safely store your belongings. Be careful with packing fragile or breakable items by putting cushion inside the box. Organized and label your things according to importance or use such as putting all kitchen wares in one box together and the like. This will make it easier for you to find them or facilitate movers where to place the boxes when you arrived in your new home.
Be prompt in making the truck reservation whenever you need one to transport and move your items or possessions. This is actually a more economical way of availing the vehicle you need to relocate because most companies give discounts and other incentives to clients who make early reservation. You also have time to choose which truck is best suited for your moving needs.
Adjustment period is an inevitable reality when you change location and home, hence be prepared for relocation depression attacks. This usually happens after you have moved in and a pang of sadness lurks in because you are missing your previous homes, neighbors and friends. Make sure you keep in touch with old neighbors and friends to lighten up your load and stress in moving. Talk to your family and loved ones who may also experience the same sadness or emotions as you do.
There are innumerable ways to survive relocation so long as you have the determination and strong will to overcome the stress and make your new life productive and more enjoyable than the former.
Traditionally, the chromatic spectrum of laundry has been very limited; clothes to be washed were simply divided into color garments or white ones. However, that isn't the case anymore. As in every other aspect of everyday life, another color has entered the mix - green. As the realities of global climate change become increasingly evident, green-friendly products are gaining momentum in the marketplace. Some opportunities for economically-friendly products are obvious; ditching gas-guzzling automobiles, for example. On the other hand, some eco-friendly opportunities are less obvious but can be just as significant, such as washing machines.
You may not think about it, but washing machines can have a big impact on the environment. The first factor is the amount of water used by the machines - they are the second highest source of water use in the home, outranked only by toilets. The amount of water used can vary greatly by model, meaning that some washers are wasting water that could be used for other tasks. In addition, washing machines can be one of the most energy-demanding appliances in your home, and if you have a large family, the washers can be in operation nearly all day. Because fossil fuels persist as a common energy source, this means washing machine operation equates to green house gas emissions. Thankfully, companies have responded to the need for efficient washing machines, and some of the best models are below.
LG Electronics WM3001HWA - 27" Front-Load Steam Washer
You might think that a washing machine focusing on creating a small environmental impact would be small in size as well, but that's not the case here. This LG model has an enormous 4.5 cubic foot capacity, which will save you time and energy. But the washer will also save electrical energy as well; the LG WM3001HWA is Energy Star approved, meaning it has met the stringent standards set by the Environmental Protection Agency; this can translate into savings of up to $110 annually on utility bills. In addition, it is a front-loading washer; these models tend to be more efficient than top-loading washing machines. But being friendly to the environment isn't all this can do - the WM3001HWA washing machine has nine wash cycles including a time-saving steam cycle and five temperature settings, all configured with digital controls.
Kenmore Elite HE5t Steam
With a 4.4 cubic foot capacity, this durable washing machine will be able to handle even the largest loads. And that's not all - it will handle them with elite efficiency. The Kenmore Elite HE5t exceeds Energy Star standards so it won't be a major drain on electricity. In addition, the washing machine saves up to 77 percent of the water consumed by older, more traditional models. And as if that wasn't enough, the Kenmore Elite HE5t also has a "Save Energy Plus" mode that allows it to be even more water and energy-efficient by lowering water temperature and extending cycle time. There are also plenty of other features to keep your clothes clean and bright, including a Steam Treat option to eliminate the need for pre-treating; Timed-Oxi for superior stain-fighting power; and Steam Sanitize, which eliminates harmful bacteria.
Samsung WF218ANW - 27" Front-Load Washer
Though slightly smaller than the other two, with a 4 cubic foot capacity, the Samsung WF218ANW washing machine does provide some perks of its own. First is the inclusion of Vibration Reduction Technology, which eliminates so much noise that Samsung says it can be run next to your bedroom without interfering with sleep. Not making a fuss is what this washing machine does best; the Samsung WF218ANW also meets or exceeds Energy Star standards and was also selected for inclusion in National Geographic's Green Guide. This Samsung model offers a sleek way to get more done in less time, all while minimizing environmental impact. Now that's smart.
It’s so easy to get wrapped up in the holiday season without thought to our daily needs. This easily and quickly leads to stress that can completely ruin the holiday spirit. Thankfully there are ways to avoid the holiday stress meltdown that accompanies too much money spent, not enough time to shop and rude customers flooding the malls. If you are looking to get through this Christmas without the huge headache of what to buy, where to go and when to be there, use the following simple tips for staying calm and collected.
This New Year’s, you are going to be refreshed, instead of simply ready for it to all be over.
Make a List, and Yes -- Check it Twice
What’s the first thing you instinctively do when you need to get organized? That’s right - make a list! Taking the time to sit and make a thorough list will help you get through the holiday. Use a spiral notebook and make note of all you will need to keep track of, and cross it off as it gets done. Writing things down as you think of them will keep you from forgetting until the very last minute, which is typically what leads to stress.
A few ideas include:
• The people you need to buy gifts for
• The parties you get invited to
• The stores you need to visit for gift buying
• When you will get and decorate your tree
Calendar and Budget Your Time
Be sure to keep good track of your time. It’s easy to say you will do your gift shopping on a certain date without looking at the calendar. During the holiday season, days fill up with activities quickly and they can easily be forgotten. Think of the parties at work and get-together with friends and family. Don’t forget time to address and write out holiday cards, as well as some time to take the yearly family portrait. Try not to schedule yourself to thin. You may think it all sounds like fun at the time, but when you become stressed and overloaded, you will begin to regret some of the commitments you made.
Hire a “Mother’s Helper”
If you have children at home who are old enough to help around the house with chores, they would probably love to help you get ready for the holidays. Allow them to put labels on Christmas cards, punch out the sugar cookies, or put tape on the packages as you wrap them. If you don’t have anyone around who can help you, consider spending a few dollars on a mother’s helper. Junior high or high school students who are home on holiday break would likely be happy to help you run errands or help with chores around the house so you can get your holiday planning in order.
Do you find that you are suffering from a large amount of stress in your daily life? Is anxiety too frequent during your day? Do you ever wish that there was a way for you to relax and it wasn’t going to eat up a huge amount of time or completely empty out your wallet?
If yes is the answer to any of these questions then you owe it to yourself to learn the ways of self hypnosis relaxation techniques.
Now let’s discover the best ways to learn about self hypnosis relaxation techniques.
The very first thing that you need to do is make sure that you can set aside a block of time that you will be undisturbed. You should have at least thirty minutes of free time but if you can set aside an hour’s worth of time that would be even better. After you have your time set aside you then need to find a great place to relax. This place should be nice and clean, you could maybe light a few candles of your favorite scent. Make sure that the room is at a comfortable temperature. You can choose to sit down or even lay down during this process whichever makes you most comfortable. It is incredibly important that you do not cross your legs during the hypnosis relaxation process.
Now sit or lie down and close your eyes. You should then take several slow, deep and soothing breaths; you should be taking in air from the nose and release the air through your mouth. Think in your mind the word relax every time you take in and release air.
Another method to implement is to picture yourself at the bottom of a set of stairs that has a doorway at the top. With every step you take as you ascend up the stairs you should start to begin to feel like a bigger and bigger sense of relaxation. This can be hard to get the hang of at first but as you practice you will be getting better and better. As soon as you have reached the top of the stairway then you can open the door.
As the door opens you should be looking at a place that is utter a total relaxation. It could be a gorgeous castle, a beautiful well maintained garden with bright sunny weather. You should decide on the most relaxing destination that you can think of as you want to make sure that you choose the most charming and relaxing place that you can think of.
As soon as you have chosen the most relaxing place that you picture you will want to fill your senses with everything around you. You should enjoy all of the colors and sounds and just immerse yourself in the entire world that you have created in your self relaxation hypnosis. Are there beautiful flowers to smell? Can you run through some crystal clear waters and run your hand over sea shells and neat looking rocks. You want your imagination make your relaxation destination as real as you possibly can to get the best relaxation effects.
Next in the self relaxation hypnosis process is that you should take your time and enjoy every last aspect of the scene that has been created in your mind. Once you get to that “Happy Place” if you will you want feel like you have spent enough time there to have fully relieved the stress of your day. You may not have a lot of time to do this everyday but you will see benefits no matter how long you are able to relax and how often you are able to use your self relaxation hypnosis.
Now there you go, you are able to equip yourself with all that you need to start removing some of the stress of your daily life. If you are suffering from really bad stress and anxiety then learning self relaxation hypnosis can be a way to manage your stress levels and assist in relaxing yourself during times of stress that may come along in your life.
From my own experience as a feng shui consultant, as well as from the experience of numerous home and business feng shui clients, working from home presents two major challenges:
* Separating business and home life,
* Lack of stimulating social (business-related) interaction.
At the same time, working from home brings numerous benefits to one's lifestyle, and feng shui can help you make the best of it. If this is the path you've chosen for yourself, I would like to help you create a harmonious and successful feng shui office by sharing some basic feng shui home office tips.
1. Use feng shui to create your home office as far from the bedroom as possible. If the layout of your home allows, having a separate entry to your home office is ideal.
2. Plan your home office with your well-being and productivity in mind. What feng shui colors, images, items make you feel happy, appreciated, successful, creative? Depending on your chosen field, you need to make your home office reflect the energy you want to project into the world.
3. Be mindful of the quality of air and the quality of light (natural and artificial) in your home office, as these are two of the good feng shui must-haves. If your brain is starving for oxygen and your body does not get enough natural light, you will not enjoy working there no matter how much you love your job. Consider investing in full-spectrum lights and do bring at least a couple of air-purifying plants into your home office.
4. Position your desk so that you do not have your back to the door. This is the minimum feng shui requirement for the office desk. Be also mindful of not facing a wall while working at your desk. If you have to face the wall, use feng shui to make the wall "disappear" with vibrant images, beautiful art, etc; whatever brings a smile to your face and makes you breathe deeper and calmer.
5. Feng shui-wise, there are several important feng shui areas in your home office that need to be treated right.
* South area (Fame and Reputation), or, a more exact translation, your "Light in the World." Its feng shui energy is Fire, so be mindful about nor having color blue, mirrors, fountains or images of water in this area, as Water element puts down the Fire energy.
* North area (Career or Path in Life). The feng shui element here is Water, so this is the feng shui area for items representing water, as well as Metal (Metal creates Water in the feng shui cycle of 5 elements.) Without making it sound too complicated, you can place inspiring images related to your career in black or white frame colors in the North area of your home office.
* Southeast area (Prosperity and Abundance). Bring images or items that speak to you of abundance and prosperity. The feng shui element here is Wood, so you need to avoid Fire images, as well as too much Metal.
6. Use feng shui to deal with clutter in your home office on a regular basis. As clutter drains your energy and dampens your best intentions, you need to create a clear system, and not let clutter ruin your health and your business. Mark a feng shui clutter clearing day on your calendar and you will be surprised how much better, more enthusiastic and energetic you will feel the next day. That is, provided that you have actually dealt with your clutter, rather than just contemplated it!
These are just a few basic feng shui priorities to guarantee a much higher level of energy in your home office environment.
Article from About.com
So how do we do this? First, what is acne? Acne is a skin disorder caused by the hormones action on the oil glands of the skin which is called the sebaceous glands. The excretion of oils from this glands can lead to congested skin pores. This is when acne occurs. The face, neck, chest, back and shoulders is where the glands are most profuse, that is why most acne are found on this locations. People who are with this kind of disorder often tends to be depressed, and humiliated. There are a lot of factors that can generate acne to transpire.
First is our Genes. Genetics can't be changed but other factors like our daily routine and the way we take care of our skin can be improved to make acne control no problem at all. Don't feel so sad about your acne because there's lots of things you can do. This acne control tips will help you say bye-bye to those zits.
1. Include Fruits and Vegetables in your daily Diet. A healthy diet consists of at least four to five servings of fruits and vegetables. Acne control will be a lot easier if you start including this in your daily habit.
2. Rose water can be used as a facial cleanser. Dipped in a cotton, clean your face using this everyday for at least two to three times each day.
3. Don't wait for your pimples to form. If you see a bit of it in your face, do something. Acne control is best done early. Pat some ice on the affected area for this will make it less swollen.
4. Acne control is easier when accompanied with multivitamins. Start taking vitamins that contains zinc supplement. Zinc helps in making your skin stronger and acne resistant.
5. Cucumber can help in acne control. Blend it with some water to form a mask. Put it in your face and leave it for about half an hour before rinsing it off. This is a good and affordable acne control remedy that can also refresh your skin.
6. Use only mild soaps and avoid soaps that contains petroleum based products and animal based ingredient for this causes your skin to get dry and irritated.
7. Using alcohol free facial cleansers makes Acne control trouble-free. Alcohol tends to dry your skin more.
8. Makeup also prompt the occurrence of acne. Choose your makeup wisely. Most of the makeup available contains petroleum based ingredients that makes skin dry. An all natural makeup helps acne control become more effortless.
9. Lastly, Drinking loads of water is very important. It flushes out the dirt in our body, Making acne control more natural.
Now you have a list of some helpful tips in acne control. It is your choice if you are to do these methods. There are lots of ways in acne control, be it naturally or by technology. Skin products are always around for you to pick your choice. The thing is, these products are very costly. If you are the innovative type of person, better try this methods in acne control. It is all natural and wont do any harm in your body. No side effects of course! Plus, you can really save a bunch out of this. There's no harm in trying! Saying goodbye to those acne is just a step away!
Tantric Yoga highlights the exaltation of the physical being more than anything else.
Tantra is known to be the concept that arises out of this kind of commitment to oneself, which is the basis of Tantra. And the supporters of this side of belief are called tantrics. These people not only worship the physical state but also got to any degree to please the body to achieve occult powers.
As of this time, it is not widely practiced and used in India. And it survived only in some parts of India in the middle of the jungles and hills of the Himalayas.
However, there are many clashes about its origin and source. Some have researched and discovered that the Pre-Aryans are the originators and others transcribe it to the norms of the early people. It is known to have risen at the same time Buddhism was flourishing. And because of this, some Buddhists had incorporated and adopted some of the Tantric signs and symbols.
And later on, it has grown to form a faction or guild. Like the Vedas, Tantras are composed of collections of poems and verses that speak of the elaborate methods on the righteous and proper of worship and adoration.
Often, some people perceive them as obscure and mystical in sense that is usually addressed to the persons who perform or do tantric acts. These persons are usually, sadhakas. These Sadhakas live a very simple life. And the practice of Yoga is like a prayer for them. He usually meditates in the lone and secluded places in the countryside far, far away from the madding society. His robes and his begging bowl distinguish him. He also sells medicine, shells, charms and herbal pieces.
This may be his good side but the other half lingers in vicious outrages and he inflicts austerities upon himself. The various positions of love-making and sex itself outline a significant principle of tantrism.
According to some, there is a way of acquiring sidhi. This is through practicing Kundalini or serpent's power. It says that in order to awaken the serpent, one must practice and perform a certain type of Yoga or mediation. Through this, the serpent is said to arise gradually. With constant practice, the serpent uncoils and awakens which in return, explodes a vast from of energy. As the process continues, the skin is becoming hot and sweating occurs until a stinging sensation is achieved or experienced. Once this is attained, it is said to be so prevailing that it may destroy the person if not controlled.
Soon, it rises and when it has come to its limit or peak, one feels absolute pleasure. And once this is attained, he therefore becomes a sage or Sadhu. Tantrism also involves the dissipated way of acquiring supernatural powers.
It is said that in order to gain deliverance, one must do everything that he wants to do even though it is immoral or prohibited.
It is also said that some tantric yoga exercises aids and improves the general and sexual health. With healthy reproductive organs, one can have improved well being and it is favorable for sexual activities. It is like the respiratory system, which needs air to function.
There are various exercises, both physical and spiritual which helps in integrating the body, mind and spirit into one. These different exercises are good to start each day with and favorable before going to bed.
Through this, the physiological functions of the body are stimulated and therefore revitalizes the whole well being of a person.
I find a lot of guys want a magic bullet to make a woman fall in love with them. I haven't found a magic potion yet (not that I've looked) and personally think this is the wrong approach. Instead of trying to make a woman fall in love... you should be asking why a woman would fall in love with me.
Changing your point of view can make a dramatic difference. You feel a sense of a relief when you realize it's up to you whether she falls in love or not. Not only are you happier being the best you can be but you'll attract a lot more high quality women into your life.
I'm a little shocked how many guys give away their own personal power by trying to please women. Flattering her with words and gifts. But instead of creating attraction it has the opposite effect.
Bribing a woman into liking you simply doesn't work. You don't control her attraction... that's the bottom line. It's no good trying to please women all the time and getting stressed about what they think.
You should take a page out of the dating gurus' book and learn how to create attraction in women. I personally believe that you should study this stuff even if you're already in a relationship. It should be obvious that creating attraction with your partner is important.
This is the approach I took when dating but nothing has changed now I'm in a long term relationship. But it's important to state that it's not all about fancy pick up techniques. It's about becoming the man that women fall in love with.
And I think we all want to be that man. Because it's like a whole new world when you become naturally attractive to the opposite sex. Believe me as I know from my own experience.
If you are like many women out there and have been gifted a round face, there are specific hairstyles for round face shapes that will make you look more beautiful.
But before we proceed to give you hairstyle ideas, here's an important question...
Are you sure you have a round face?
To make sure that you are going to get your best look with these hairstyle tips, it's important that you first make sure you have a round face.
One simple way is to put your hair into a ponytail and go in front of the mirror. Then draw the outline of your face on the mirror with a lip stick around your face. Then step back and see what shape it is more similar to.
Here is a list of face shapes to help you see which one your face drawing is more similar to...
* Oval
* Round
* Long
* Heart
* Square
* Diamond
Another great technique to see if your face is really round is to ask other people like your friends or family members to guess your face shape. Since they will have an outsider's look, they can say more accurately.
OK, so now that you are sure you have a round face, let's see what kind of hair style will look best on you...
The best hairstyles that will look good on you are those that add length to your face.
A long straight hair is a good idea because long hair will make your face look longer, and since it's straight it will make your head width show less.
So what if your hair is not straight and it's curly?
Then a long hairstyle will still look good on you. You may want to use a hair straightener like the popular Sedu flat iron to make your hair straight sometimes.
Here you can see some beautiful Sedu hairstyles for straight hair.
Another good hairstyle idea that will look perfect on round faces is a long hairstyle with curly ends because it will add width to the bottom of your face and make the width disappear.
Also an easy way to find beautiful hairstyles for round face is to see which celebrity has a round face and then search for that celebrity's hairstyles pictures.
Since celebrities frequently try different hairstyles, you can easily find a collection of good round face hairstyles this way. You can see which hair styles fits her face most and then try it on yourself.
But at the end, remember it's YOU and only you who decides which hairstyle you feel most comfortable in, and that it the hairstyle that will also look most beautiful on you.
If you like a hairstyle that doesn't fit the rules outlined here, it doesn't matter. Because when you like your hairstyle and feel good in it, all the rest goes away because this confidence and inner beauty
will shine through your face and you will look more beautiful than ever.
Wish you the best of luck in choosing your hair style!
Yeast infections are not considered to be sexually transmitted diseases, but they can be passed on from a female to a male partner through sexual intercourse. So, although its not a common thing, male yeast infections do occur.
At most times, men will wonder where they picked up a sexually transmitted disease from, but if their partner is open with them, then they should know that they might have a yeast infection. In all cases however, the concerned individuals should always seek medical advice to this out.
Most vaginal yeast infections cures are designed for just that, vaginal yeast infections. So you find that many medicines are not adapted to suit the male form. Some of these include vaginal suppositories or boluses. If you are comfortable asking, you can ask which over the counter medications work well to heal yeast infections in men. If you’re not comfortable, its ok to go to a doctor and have a prescription written.
The medicines that come in pill or cream form can be used in the same way that women use them. Although they are aimed at fighting infection in women’s bodies, they are just as good in fighting male yeast infections. One particular medication that is worth giving a try is Diflucan. It comes in pill form. It’s a prescription medication where you take only one pill, and that the course of treatment.
Avoiding sexual contact with a partner who is suffering from a yeast infection is a means of preventing the infection from even occurring at all. Lifestyle changes such as staying away from red meats, refined foods, alcohol, yeasty foods are all preventative measures that can be taken to avoid male yeast infections.
How can you tell if a guy likes you or is interested? You noticed him when you were standing and talking with a friend. You think he noticed you, but maybe it was your imagination or just wishful thinking. He looked at you at about the same time you saw him. Your eyes met for just a few seconds, and then you looked away. When you looked back up, he was talking with some other people. Was he watching you as you mingled? Or were you making that up? How can you tell if a guy likes you? Why are guys so hard to read?
Here are five signs that he is interested in you too. If any of the following happens, he is probably trying to get close enough to ask you out:
1. He tells someone
Is he interested? He likes you if he tells a mutual friend that he wants to know more about you, or he asks other people who you are and where you're from. He is trying to act like he's "just asking" but his questions indicate more than a casual interest. And when he tells someone that he finds you attractive, he probably knows that it will get back to you. He's hoping it does.
2. The look
He gives you a look that betrays his calm exterior. Even though he is across the room, "that look" he has says it all. It is sweeping, from your head to your toes, and then his eyes linger on yours. You think you notice the beginning of a tentative smile.
3. The conversation
Does he like you? When he manages to get close enough to you, to ask you questions, he is interested. He appears to be listening and responds to what you say. He's moving in to the ultimate question, which is: "Are you seeing anyone." He would only ask this question if he wanted to date you, and he hopes the answer is "No." Never ever wear a ring in public. When a guy is across the room, he cannot tell which finger it is on and he may assume incorrectly that you are taken. If he doesn't ask you the question of whether or not you are attached, he may ask someone whom you both know.
4. He appears unexpectedly
He likes you a lot if he shows up out of nowhere. He can only do that if he has been asking people about your schedule, or he has been paying attention to where you are going and at what time. His face may turn red when he sees you. A sudden, "Oh, hi," is his way of saying, "I don't want to seem obvious, but I am interested in you." If you feel the same way, do not act shy. Stop and talk to him.
5. EVERYONE likes you
Is he interested? When you are well liked and a happy person, why wouldn't he like you? Of course he does. If you don't have a great life, however, now is your time to start working on one. Take a look at your career possibilities, body image, future, plans, and resources. You may be naturally talented at something, but it won't matter unless you work on your strengths. Misused or unused talents fade away. School and training do not.
These are the five signs that he is interested and he is on the verge of asking you out. Make it easy for him and be friendly. This is where relationships begin.
Do you want to know more secrets about how to attract men? Do you know how to dress, what to say, what to do, and the body language to use when you go out? Do you know the 5 steps to take to meet any guy anywhere? Read on to discover all the secrets to having all the dates you want in How To Attract Men: Secrets Every Woman Should Know
Jelly Belly. Love Handles. Dunlap Disease. Whatever you want to call it, the excess fat around your midsection that wiggles and jiggles in all the wrong places just isn't pretty. Not only is belly fat unattractive, it can be downright dangerous to your health. Extra fat carried around your abdomen can increase your risk of heart disease. With so many pills, potions and programs flooding the weight loss industry today, many people are left feeling just plain confused about how to effectively reduce belly fat.
The first thing you must know about how to effectively reduce belly fat is that there is no magic bullet when it comes to weight loss. Reducing body fat levels requires a three pronged approach that doesn't come from popping diet pills or gulping down foul tasting drinks. Belly fat also won't come off by trying to spot reduce only doing sit-ups or crunches. It's just not possible to spot reduce, so don't waste your time.
So, the question remains, how do you effectively reduce belly fat? Here is a safe, practical three pronged approach to get rid of belly fat.
1. Healthy Meals. Notice the word diet isn't part of the equation. That's because the word diet conjures up visions of carrots and celery and not much else. The word diet gives us nightmares of deprivation and hunger, and that's not the image we're looking for with permanent weight loss. Just because the word diet isn't used does not mean you're free to gorge on junk food at will. Healthy meals consist of lean protein, lots of vegetables, whole grains and some fruit. Your should consistantly choose foods that are as close as possible to their natural state.
2. Cardiovascular Exercise. Regular cardiovascular exercise will reduce body fat levels. Where should you start? Wallking is great cardio! Put your shoes on and get moving for at least 30 minutes per day. It doesn't matter how fast or how far you walk in the beginning, the most important point is that you're moving your body aerobically on a regular basis. If you don't enjoy walking then ride a bike, rollerskate, jog, run. Participate in whatever aerobic activity you enjoy.
3. Lift Weights. Yes, you did read that correctly! If you're wondering what lifting weights has to do with effectively reducing belly fat, then read on. Regular weight lifting has several beneficial effects for those folks trying to reduce their body fat levels. Muscles burn extra calories. The more muscle you carry on your frame, the more calories you burn in a 24 hour period which translates into extra fat burning power. Muscles take up about one third less space than fat. Muscles give you the power to carry on your daily activities more effectively and with energy to spare.
Learning how to effectively reduce belly fat isn't a difficult task. The three principle keys to getting rid of your gut rely on diet, cardiovascular exercise and weight lifting on a regular basis. Remember, you didn't sprout belly fat overnight and you can't get rid of belly fat in a day, but you can reduce belly fat if you're willing to put forth a bit of
effort.
People residing in different parts of world usually have the tendency to reduce weight by opting for diet plan or special exercise. Weight loss techniques and diet need to be considered in proportionate ratio to reduce unwanted pound of weight from the belly. Self determination and patience plays a vital role in reducing weight which need to be there with the person who is opting to lose unwanted weight from his or her body. Various options are available to reduce weight according to the convenience of the people who are interested to get relieved from unwanted body weight.
· Exercise –Walking is the effective and easy way to lose weight. Routine based walking on daily basis usually cut down the weight on daily basis. Fats usually get deposited under the belly or thighs as intake of calorie is much more than body use. Exercise can be considered as the best and easiest option to burn the calories and heart pumping burns the fats in a proper manner. Swimming, jogging or rigorous walking at brisk pace can lead to excessive heart pumping, ultimately leading to burning of unwanted pounds of weight from body parts specifically from thighs and belly.
· Water – It is considered to be one of the easy ways to lose weight. Most of the people in the world are not familiar with this weight losing technique. Water need to be taken in the body at regular intervals which can help in burning of fats, ultimately leading to reduction of unwanted weight pound from the body. Water in the body makes the person keeps away from food as it makes him feel less hungry. Water helps in cleansing the body system and there is no chance of false hunger due to dehydration.
· Delay –People need to control their eating habit when they come across with the food items which they like the most but eventually they gain weight by craving in greasy food items such as chips and candy bars which has large number of calories. The person need to be self determined and need to have patience when they are looking to lose unwanted weight from their body. They need to avoid eating snacks and other fried items when they feel hungry. The eating habits need to be controlled and meals need to be taken at the appropriate time when the hunger actually persists. Eating habits need to be controlled and if the people have patience and self determination, it is the easiest way to lose weight
This article examines what lies beneath the hype of the acai berry. By examining acai berry benefits, readers will be able to learn more about this natural superfood.
In the world of health and fitness, the hottest topic of the moment is the acai berry. From top TV talk shows to the most read fitness magazines, the acai berry is being praised as “nature’s most perfect superfood.”
But what exactly is an acai berry? The acai is a berry found in the rainforests of Brazil. But it isn’t just any old berry. This superberry contains some of the most remarkable properties scientists have ever seen. For example, acai berries have 10 times more antioxidants than red grapes. It also contains several essential fatty acids. Simply put, acai berries meet many of our most essential health needs.
As a result of the hype surrounding acai berries, a number of supplements have come out claiming to have harnessed the power of the acai berry. Unfortunately, some of these products are nothing more than watered down multivitamins. The key to finding the right acai berry supplement for your needs is to read acai berry reviews from users and experts (more on this later.)
Acai Berry Benefits
So, you’ve heard the acai berry is “nature’s most perfect superfood,” but what exactly does it do? The list of acai berry benefits is extensive. Here are just a few to give you an idea of the power of this little berry.
Aids in Weight Loss—The most popular benefit of the acai berry is that it helps you shed excess pounds. This happens because acai berries are full of antioxidants that serve to eliminate waste and toxins from the body. Many people carry a significant amount of toxins in their body (from processed foods and other factors) that add pounds. By flushing this waste away, those who take acai berries can often lose up to 25 pounds. Read more about acai berry weight loss.
Creates Energy Boost—Does this sound familiar? You wake up, go to work, and crash during the middle of the day? We’re busy people. Most of us also don’t get enough sleep. Combine these two things, and you end up with a lot of tired people who are constantly running on empty. Acai berries help boost your energy levels in a couple of ways. First, by detoxifying your body, you automatically feel healthier and more vibrant. Second, acai berries help you get a better night’s sleep. This lets you rest up properly, leaving you with more energy during the day.
Detoxifies Body—As mentioned above, acai berries detoxify the body, eliminating harmful waste. This is because of the extraordinary amount of antioxidants contained in each acai berry. The result? Your immune system becomes stronger, and you feel better than ever before. Many people who take acai berry supplements report that they never realized how badly they felt before until they experienced how good acai berries made them feel.
Acai Berry Weight Loss
Unlike most other weight loss supplements, acai berry supplements are not a fad and they do what they say. Acai berries help you jumpstart your weight loss in several ways. The first way is by flushing harmful waste out of your body. This waste accumulates into extra pounds, so detoxifying your body means you will lose those pounds. Acai berries also give you an energy boost, meaning you’ll be more active and better able to workout each day.
But that’s not all. Acai berries also help you get better rest. Numerous studies have shown that people who don’t get enough sleep aren’t as active, and as a result, they tend to have a harder time losing weight. By getting a good night’s sleep, you’ll be able to lose more weight.
Acai berries also aid in digestion. This allows your body to break down food more effectively, preventing extra body fat from accumulating.
Acai Berry Reviews
In light of the recent hype around the acai berry, dozens of acai berry supplements have popped up. The best way to find the right product for your needs is to read acai berry reviews. These reviews come from both users and health and nutrition experts. This takes the guesswork out of choosing an acai berry supplement.
Based on numerous tests, the most effective acai berry supplement on the market today is Acai Balance. The reason Acai Balance receives such positive reviews is that it contains a unique formula that produces even more benefits than acai alone. By using multiple proven weight loss ingredients, Acai Balance is able to achieve the most significant results of any product in its class.
Inner thigh fat is the worst deposit of fat amongst all in the body. It is more a matter of worry for women, who wear short dresses.
With a proper combination of diet and exercise, even the most stubborn of inner thigh fat is a fact of history.
*Inner Thigh fat Risks:
If you have a high deposit of inner fat in your body, you are at a high risk of stroke and heart attack. For women, it is important that, they lose their inner thigh fat as fast as they can, since it can cause high blood pressure and even diabetes.
Hence, never take your inner thigh fat for granted. If you notice the girth of your thigh increase over the years, consult your dietician and family doctor. Follow the diet plan that your doctor may advise you. This is how you can minimize your health risks and lose your inner thigh fat.
*Tips to Lose Inner Thigh Fat:
Ensure that you do daily exercises. The more exercise you do, the better is your chance to lose inner thigh fat.
Along with exercise, it is important that you eat a healthy diet
. It helps in your digestion and keeps your metabolic rate up. For this, do the following:
1.Eat plenty of vegetables and fruits to increase your digestion.
2.Avoid soft drinks and sodas and drink plenty of water.
3.Do not drink cold drinks or iced drink while you eat. It slows down your digestion process. Try to have hot tea with your meals.
4.Do not snack in between your meals. If you do, fruits are best for you.
5.Never eat 2 hours after and before you exercise and 2 hours before you go to bed.
Follow these steps and you can loose inner thigh fat and become an instant centre of attraction amongst your friends.
For women, shaping the muscles of the thighs is an important fitness goal. A shapely lower body is considered very feminine, and the right proportion of the waist to the hips is part of the equation. It's surprising, but true, thigh toning exercises can be done at home, without equipment and results can be seen in 4-6 weeks. Also, did you know that thigh and hip toning gadgets are not required if you know which exercises work, and how to do them. Most importantly, thigh exercises are most effective when combined with aerobic exercise and a healthy diet.
This means that women must not only do the right thigh exercises, but also include aerobic exercise and sound nutrition to get best results. The following exercises are the most effective front thigh exercises for women. The routine also includes inner thigh and rear thigh exercises.
For best results, start with 15-20 repetitions and one set. Increase gradually to 2 sets. Complete the routine at least 2 times a week for best results. This is an effective beginner to intermediate toning program. Please remember that these numbers are general guidelines only. For an optimum program tailored to your needs, please consult a certified personal trainer. If you have any injuries or medical ailments, please obtain a physicians clearance before starting any exercise program.
Wall Squat: Front Thigh Exercise.
Starting Position: – Place your upper back against a smooth wall. Stand with your feet shoulder width apart, toes pointed slightly outward. Distribute your body weight equally between both feet and lean back against the wall. Movement: – Inhale, keeping your heels in contact with the floor at all times, slowly lower into a squat position while sliding down the wall. Exhale as you slowly straighten your legs, keeping your head and chest up, returning to the starting position. Repeat as required.
Standing Dumbbell Squats: Front Thigh Exercise.
Starting Position:- Hold a dumbbell in each hand and allow them to hang down at your sides. Stand with your feet shoulder width apart, toes pointed slightly outward. Distribute your body weight equally between both feet. Movement:- Inhale, keeping your heels in contact with the floor at all times, slowly lower into a squat position. Exhale as you slowly straighten your legs, keeping your head and chest up, returning to the starting position. Repeat as required. 5 lb dumbbells work well, but you can start with 2 lbs and then work your way up to 5 lbs within 3-5 weeks.
Lunges: Front Thigh Exercise.
Starting Position: – Assume a standing position with your feet slightly less than shoulder width apart. Grasp a barbell with a wider than shoulder width grip and place it across your shoulders. Movement: – Inhale, keeping your back vertical and slightly arched, slowly step forward with one leg making a long stride, lowering your body down slowly until your rear knee lightly touches the floor (if you cannot go as low as this, then work your way up to it over 2-3 weeks). Exhale and shift your weight backwards, taking one step (or 2-3 small steps if that sounds difficult) to return to the starting position. Repeat on the other side. Remember to consult your doctor before this or any other knee exercises if you have had any knee trouble!
Lying Face Down: Front Thigh Stretch.
Starting Position: Lie on your stomach on a matt with your legs together. Movement: Reach behind you and grasp your right ankle with your left hand. Pull your right heel up as far as you can. Hold this position for thirty seconds. Repeat as required on other side. Please remember to hold for 10 seconds for this stretch.
Seated Split Stretch: Inner Thigh Stretch.
Starting Position: Sit on an exercise matt and spread your legs as far as you can. Movement: Lean to your right side and reach for your toes. Rest your hands on your toes or at your ankle. Hold this position for thirty seconds. Repeat as required on other side.
Seated Butterfly: Inner Thigh Exercise.
Starting Position: Sit on an exercise matt with your back straight. Movement: Bring the soles of your feet together and pull them in as close to your body as you can. Allow your hands to rest on your feet or to apply light pressure to your thighs. Hold this position for thirty seconds. Hold this position for 10 seconds. You will find this most effective if you gently push your knees down using your hands, be careful not to push too much.
Seated Hip Twist: Outer Thigh And Rear Thigh Exercise.
Starting Position: Sit on an exercise matt with your legs straight out in front of you. Movement: Bend your right knee and place your right foot over your left leg. Wrap your arms around your right knee and gently pull it in towards your left shoulder. Hold this position for thirty seconds. Repeat as required on other side. Remember to hold for 10 seconds.
Lying Leg Pull: Total Thigh Exercise.
Starting Position: Lie on your back on an exercise matt with your knees in the air and feet flat on the floor. Movement: Bring your right heel to rest on your left thigh. Loop your hands around your left thigh and pull it towards your chest. Hold this position for thirty seconds. Repeat as required on other side. Remember to hold for 10 seconds in each set.
