My Personal Fav-EAT AND EXERCISE Your Way To A Beautiful You

Each one of us yearns for that beautiful skin. Expensive creams, lotions, potions, facial treatments and more -- we've tried them all only to see negligible results.I Get tons of msgs n emails asking how i have a good skin with that glow on my face..Botox, collagen and silicone implants, cosmetic surgery and liposuction be damned. There is a far easier and all-natural way in which you can get glowing and stay beautiful from the inside-out. It starts and ends with an ‘E’, costs next to nothing and leaves you feeling breathless but refreshed. In our craze for instant beauty, we spend millions on cosmetic treatments but overlook the most beneficial one — exercise. It’s the best way to get a clear complexion, blemish-free skin, fewer wrinkles and strong, healthy hair. “Exercise has an overall revitalising effect. Regular exercise also means improved blood circulation to the extremities — the fingers, fingernails, toes and toe nails. In fact, exercise benefits the body as a whole, because it improves the strength of the circulatory and respiratory system, which also means improved oxygenation,”.. Exercise + Healthy eating = Great skin 

BELOW i give you some general guidelines to fabulous looking skin

Exercise

Although you need a combination of cardiovascular exercise, weight training and flexibility for a fit body, the only workout you need for your skin to glow is cardiovascular exercise (walking/ aerobics/ cycling/ swimming).

~ How does it help?

When the body is undergoing a cardiovascular workout, the heart and lungs are pumping oxygen-rich blood vigorously. This blood travels all through your body supplying oxygen and it is what makes your skin look flushed at the time of exercise, after which you are left with a healthy and soft glow.

~ How often should you exercise and what should be the duration?

Work out at least 3 times a week for 45 minutes minimum. Your pace should be brisk and non-stop.

~ What kind of cardiovascular exercise should I opt for?

The choice is yours! Pick whichever form you enjoy most. If you like being by yourself, walk, cycle or swim. Group exercise like aerobics classes 

are a good option for fun-loving people, or if you like dancing and a variety of routines

You ARE WHAT YOU EAT...EAT YOUR WAY TO BEAUTFUL SKIN

Eat your five-a-day

Fruit and vegetables contain powerful antioxidants that help to protect skin from the cellular damage caused by free radicals. Free radicals are caused by smoking, pollution and sunlight and can cause wrinkling and age spots. Eat a rainbow of colourful fruit and vegetables and aim for at least five portions a day...My fav picks# Papaya,spinach RED N GREEN VEGETABLES ARE HIGHEST IN ANTI OXIDANTS and they help you lose weight tooo!

Vitamin C

Vitamin C is also a super antioxidant. It is needed for a strong immune system, radiant skin and helps blemishes heal properly. The best sources are blackcurrants strawberries blueberries guava, kiwi papaya oranges..They all help to produce collagen that strengthens the capillaries that supply the skin.ALL CITRUS FRUITS DO WONDERS

Vitamin E

Vitamin E protects skin from cell damage and supports healthy skin growth. Foods high in vitamin E include almonds hazelnuts, pine nuts and sunflower and corn oils.

Drink up

Skin needs moisture to stay flexible. Even mild dehydration will cause your skin to look dry, tired and slightly grey. Drink six to eight glasses of water a day - all fluids count towards your daily allowance, but water is the best. If you work in an office, keep a large bottle of water on your desk to remind you to drink. Herbal, caffeine-free teas are good too. Try to avoid smoking and excessive alcohol consumption, both can age the skin.

Don't be afraid of fat

Monounsaturated and polyunsaturated fats - the types found in avacados Fish nuts and seeds - provide essential fatty acids which act as a natural moisturiser for your skin, keeping it supple. These fats also come packaged with a healthy dose of vitamin E (a vitamin many of us lack), which will help protect against free radical damage.

Don't forget zinc

Zinc is involved in the normal functioning of the sebaceous glands in the skin (which produce oil) and helps to repair skin damage and keep skin soft and supple. Zinc-rich foods include fish, lean red meat, wholegrains,poultry, nuts, seeds and shellfish.

Benefits: Clear and moisturized skin

The "whole food" movement has whole-body advantages, not the least of which is great-looking skin.

Whole foods are basically unprocessed -- whole wheat bread instead of white bread, for instance. The whole grain buckwheat is a good source for the antioxidant rutin, which helps combat inflammation-related skin damage. Wheat germ provides the B-vitamin, which assists cells in processing fats. If you don't have enough biotin in your body, your skin can become dry and scaly.In general, whole grains instead of processed carbohydrates can improve your complexion

Now, while oranges, buckwheat, oysters, spinach and almonds are great foods for your skin, achieving great-looking skin through dietary changes doesn't have to be so specific. A healthy body means healthy skin. Just feed your body good, healthy foods, get some excercise and keep your stress low, and your skin will reap the benefits.So untill next time stay BEAUTIFUL

RUNNING-The Basics

Fitness Basics-RUNNING for your life!!!!

You don't have to be an athlete -- or even aspire to be one -- to start running.
just look at Jim Scott. In January 2003, a month after he turned 60, Scott began running. That November, he finished the New York City Marathon (it took him six hours).
Running's benefits include improved cardiovascular hearth, lower blood pressure, lower cholesterol, a revved-up metabolism.
Its an excellent fat burner and ofcourse the Runners high! that you experience
Runners high is a term given to the feeling of euphoria that is induced by distance running..You dont have to be a world class athelete to experience this elevated state of mind
Post 20 mins of running your body starts producing the feel good Endorphins

BEFORE THE FIRST STEP
Before you take your first step, get yourself a good pair of running shoes."Generally speaking, running shoes have 500 miles of life"Even though they make look good, shock absorption diminishes after 500 miles.
Running is not the best exercise for everyone, So listen to your doctor and your body.The worst thing you can do is start running, get injured, then stop exercising altogether.Once you get a green flag from the doctor, don those new running shoes and start out with a combination of walking and jogging. For example, you might alternate walking for five minutes and jogging for two minutes.

 INSIDE OR OUT?
Is it better to run on a treadmill or outside? You can get a great cardiovascular workout either way, and there are benefits to both
With a treadmill, you're never too far from home, says Isphording. It's a good choice if you're injured or rehabbing an injury -- or just feeling a little intimidated about running outdoors.
"There are no stoplights, no dogs, no cars, no pollution," And, of course, bad weather isn't an issue. Treadmill running can be lower-impact too, as well.But a treadmill doesn't quite simulate the outdoors.
"When you're outdoors, you're getting fresh air"Running during the sunlight you get vitamin D, which women really need to absorb calcium. You have the scenery -- you can discover parts of your city or town, or if you're traveling,

WHEN NOT TO RUN
Running is not for everyone, say the experts. If you have an injury or disability, or if running is painful for you, try cycling, cross-country skiing, swimming. They all work.


Start out slow. It is very common for people to feel fatigue within the first minute of running. To make it over this initial hump or avoid it altogether you should set your initial pace extremely slow taking small steps.


CALORIES BURNT FOR 130 LBS PERSON(60KG) 1 HOUR ACTIVITY
Running, 5 mph (12 minute mile) 472
Running, 5.2 mph (11.5 minute mile)531
Running, 6 mph (10 min miles 590
Running, 7 mph (8.5 min mile)679
Running, 7.5mph (8 min mile)738
Running, 8 mph (7.5 min mile)797
Running, 9 mph (6.5 min mile)885
Running, 10 mph (6 min mile)944

HOW TO DROP A FEW POUNDS FOR YOUR PARTY DRESS

Although it’s hard to believe another year has flown by, I am clearly not mistaken as today I heard my first Christmas song on the radio, shops are displaying their Christmas themed windows,With the risk of sounding a little like the Scroodge, please be sensible. It’s not called the silly season for no reason. Partying, drinking, indulging, overeating and running around like a headless chicken from event-to-event and shop-to-shop, it’s no wonder many of us feel tired, rundown, overweight and stressed as the new year comes around..At Christmas we’re always 
surrounded by lots of lovely food and drink. Whilst there is no reason to feel guilty about enjoying 
yourself, it’s worth remembering that, on average, people gain from one-five lbs (2kg) over Christmas.
Now you know why Santa is such a jolly fellow! But don’t despair, Christmas doesn’t have to be about 
overindulgence and ‘unhealthy
What if this year you honored YOU and entered the new year feeling refreshed, energized, slim  sexy and ready to fit in a Gorgeous suave dress? It’s really not so difficult. Just a little discipline and willpower, that’s all.

1. Exercise Remember to keep up with your exercise routine. Just because you were out and about the night before is no excuse to sleep in and forego your workout. Staying active will help you feel better. I promise!Walk your way into the mall shopping..Go up and down the stairs..Do squats watching tv..keep moving..A 30 mIN RUN OR WALK will make u leanereveryday  burning those calories and shaping you up...Go get the gym 3 times a week lift weights that will push your metabolic rate through the rooof resulting in a toned body.Sprinting and compund movements are sure hit to burn those calories

2.Nutrition
Remember to make healthy choices BEFORE its christmas. It’s easy to get carried away with all the puddings and chocolates and shortbread and party food, but before over-indulging remember how it’s going to make you feel the next day.opt for whole grain and vegetables..Cut back on soda,juices,white breads.Limit your potion size! Snack every 3 hours with protein like chicken breasts egg whites and you will feel fuller...Hear your body sometimes we eat out of sheer boredom or even if we are thirsty.So the next time u think you are hungry try drinking a glass of water or engage in some acticity you love.

3.EAT SLOWLYY-Have you ever noticed how long it takes most thin people to eat their meals? My sister was always the last one to finish her meal, and it drove the rest of the family crazy. We were sure it was her ploy to get out of clearing the table or doing the dishes! It was not until years later that I realized her slow eating is the secret to her trim figure.

Most Americans eat too fast, and, as a result, they take in too many calories before they realize they've eaten enough. It takes approximately 20 minutes from the time you start eating for your brain to send out signals of fullness. Leisurely eating allows ample time to trigger the signal from your brain that you are full. And feeling full translates into eating less.

4.Water Drink plenty of water to keep you hydrated. If you do drink alcohol, remember to alternate every alcoholic drink with a glass of water and please don’t drink on an empty stomach. Best to have a healthy snack before you go to the party as it will also prevent you from snacking on unhealthy party food. Green tea is a great to drink throughout the days when you know you’re going to be out and about, partying and drinking alcohol at night, as it helps to detoxify the liver.

5.Sleep
Get plenty of rest and aim for 7-8 hours of sleep every night. It’s not going to make or break your life if you don’t go to EVERY party. How about having a night in? Create a relaxing spa experience at home, snuggle up on the couch with a good book or DVD and get to bed early

Start today and look good in those Dresses..Remember fitness is not just about dropping the pounds to fit in the dress..Its a lifestyle change its about enjoying every occasion in good health and making choices that would last a lifetime...Until my next blog keep sexy and fit

How celebrity moms got back in shape?!!

Hollywood queen Nicole kidman, 44, was her usual svelte self soon after having Sunday Rose. She kept trim with lots of exercise and was said to be in the gym the day before the birth Time to lose weight-3 months

Catherine ZETA jones, 42, used a dance-based routine from her Oscar-winning movie Chicago to whittle her waist after having her second child, daughter .Time to lose weight 3 months

Heidi klum-The german super model 38 strutted down the catwalk in a corset 5 weeks after having her 4th child.she got a personal trainer to help her lose weight in the gym

Victorisas secret model Miranda kerr 28 was back modelling in bikinis months after having her 1st child flynn she stuck to healthy eating and eliminated all junk

Singer beyonce despite giving birth to her baby girl was back full force sharing her bootylicious curves in a concert...she relied on heard work and discipline to drop her pregnancy weigh.Shape editor at large bahar takhtehchian appeared on the inside last night and revealed that beyonce combined cardio lunges and a diet full of veggies and lean meat to get back in shape

Celeb jessica alba is back in shape 3 months after giving birth to her daughter Honour
The actor has been working 6 days a week and following a low carb diet and a workout plan by trainer Ramona braganza

Until my next blog stayy sexy eat right...and train your mind...your body will do anything your mind tells u 

STYLE FIT#Whats Hot This Month

 You may think that what you wear to the gym doesn't matter because you’re just going to get sweaty anyway, but your choice of gym gear is much more important than you realize. The secret to getting yourself to the gym isnt about bringing a workout buddy ----its being excited to get dressed..Its about looking in the mirror and being motivated ....Shop workout wear that will look chic running errans post endorphin high all guranteed to make 2014 a fiitter stylish year....The latest GYM-Trending attire is the short tank tops with leggings..Take a look at the celebs sporting it round the world

                                  Me Playing Fit In Orange Tank top N Black leggings

 Begin by carefully reviewing your footwear needs for your workout. Running, for example, has a huge impact on your feet and ankles, so you’ll need shoes that excel at shock absorption. If you engage in a variety of physical activities, then consider a cross-trainer. Remember, too, to assess your shoes for wear and tear once a month so that you never exercise with defunct footwear.                

                                   Rosie Hungtington Steps out in style In her Black Attire and Cap

You may think that wearing baggy clothes to the gym is a good idea because you’ll feel more comfortable or they'll hide extra pounds you haven’t shed yet. Unfortunately, baggy clothes actually get in the way of your workout because they impede movement, leading to unsexy mishaps should they trip you up or become stuck in a machine. In other words, save your track pants and loose-fit sweatpants for lounging or keeping muscles warm pre- and post-workout.
Select workout apparel that follows the lines of your body without being skin-tight and is appropriate for the type of exercise or sport you do most often

   Kim Kardarshian Balances Out With A Trendy Offshoulder

Breathable fabrics mean cotton or technologically advanced blends that specifically highlight their ability to keep you dry. To add some pep to your exercise ensemble, try tops in bright, stand-out colors like red, bright blue, orange and green.

                      Victorias Secret Model Allesandra Ambrosia Goes Bright!

In contrast to regular socks you would wear during the day, athletic socks, like these ones from Under Armour, dry quickly to reduce the growth of microbes. What’s more, they also have embedded arch support to help promote blood circulation.

                                Taylor Swift Throws A Jacket On Her Tank Top And Leggings
Leaving your jewelry or your watch on during a workout is a mistake on several counts. Apart from looking bizarre, their sharp edges could scratch or irritate your skin as you move. Additionally, the loss of salt and moisture when you Sweat means many of your metal accessories will tarnish more easily.

Untill Next Time Stay Healthy And Stylish