THe 6 Best Body Beauty Tips - or 6 Body Lotions Are  :


Tip 1:  Mix 1 tblspn of limejuice with 1 tblspn of Glycerin and 1 tblspn of rose water. Mix well and store in a glass bottle. Apply daily ½ an hour before a bath or apply at bedtime and wash in the morning. 

Tip 2:    In Winter, right after a bath while the skin is still moist, rub some Baby oil into the skin.

Tip 3:    Make a paste with 2 tblspns Oats and 1 tspn limejuice and some milk. Apply on the body before a bath. Wash after 5 minutes.

Tip 4:    Fresh Rose petals 1 cup with ½ a cup of milk. Add 1 tspn gram flour and some Rose water. Make a paste and apply on arms and legs. Wash after 10 minutes. 

Tip 5:    Mix 1 tspn Vaseline with 1 tspn Glycerin and leave overnight.This is good for dry skin.

Tip 6:    Mix 1 tspn of Vitamin E oil with 1 tspn of Vaseline and 1 tspn of Glycerin and apply over the entire body. Have a bath after an hour. 

6 Best Body Beauty Tips - 6 Body Lotions

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Small goals make a big difference


I think goals have to be small and well spelled out for people. Everyone has the experience of going to a health practitioner and being told something vague: 'You know, you really ought to lose weight.' What does that mean? Goals need to be broken down into small nuts and bolts,


First step: See where you stand now

we suggests that you stop and look at your eating and exercise habits, and figure out what will be the easiest changes to make, rather than making huge changes that are tough to sustain.

" Diabetes is a marathon, not a sprint, "

Keep a record of your physical activity

Most people overestimate how much exercise they get. If you write it down, you'll have an honest appraisal of where you're starting.

Bring your own lunch

Avoid eating lunch at restaurants or fast-food joints. Restaurant meals "can go out of control easily," Savoca says. They tend to have large portions, lots of calories, and high amounts of fat. Research has found an association between eating out more and having a higher body weight.

When you make your own lunch, you control the ingredients and your portion sizes. If making your own lunch every day is too much, you might want to try twice a week to start.

Change your daily routine

Instead of stopping for a fat-filled latte on the way to work, have a cup of coffee with low-fat milk and a low-fat granola bar.

Make healthier choices when you go to restaurants

For example, at McDonald's, a diabetes-friendly choice might be a salad with grilled chicken and low-fat dressing. "What's important is for people to be able to problem-solve," Savoca says. "People probably have a lot of the answers; it's just that it takes a little time to come up with them and make them their own."

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The Ultimate Home Workout - No Gym, No Equipment, No Problem!

• A home gym can be a valuable tool in helping you reach your fitness goals, but it's certainly not a requirement. This circuit uses just your body and your couch (or similar piece of furniture) to give you an effective, total-body cardio and strength workout.

How It Works: Complete the prescribed number of reps for each move before immediately moving on to the next. Once you've completed all 8 exercises, rest for 1 minute and then repeat the entire circuit 1-2 more times (or try these moves while catching up on episodes of your favorite TV show).

• Target your legs, butt, and core with this move that also serves as a great warm-up (don't squat as low during the first set).Stand with your back to your couch cushions, feet hip-width apart, and your arms extended at chest height, hands clasped together.

Perform a squat by bending your knees and sitting back into your hips as you chop your arms down and across to the outside of your left thigh.

Pushing through your heels, quickly stand out of your squat as you bring your arms back to the start position.

Repeat to the other side. Alternate sides for one minute.

• Get your heart pumping and your arms and abs firing with this elevated version of a mountain climber.

Start facing the couch cushions, and place your hands on the seat of the couch, directly under your shoulders, arms extended. Walk both feet back out to a plank (top of a pushup) position and brace your abs in tight.

In a quick, controlled motion, begin alternating 'running' one knee in towards your chest at a time, keeping your shoulders steady over your hands the entire time.

Do this as fast as you can for one minute.

• Sit facing away from the couch with both palms pressed into the edge just outside of your hips. Walk your feet out away from your body and lift your hips off the couch (but keep your back close to it).

Lift your right leg off the floor and bend your knee into your chest, foot flexed.

Bend both elbows to perform a dip and lower your hips, pulling your right knee in closer to your chest.

As you press out of the dip and extend your arms, lift your hips and press out through your right heel, extending your right leg out in front of your hip.

Repeat this for 10 reps with the right leg, and then do 10 reps with the left.

• Get your heart pumping and your arms and abs firing with this elevated version of a mountain climber.

Start facing the couch cushions, and place your hands on the seat of the couch, directly under your shoulders, arms extended. Walk both feet back out to a plank (top of a pushup) position and brace your abs in tight.

In a quick, controlled motion, begin alternating 'running' one knee in towards your chest at a time, keeping your shoulders steady over your hands the entire time.

Do this as fast as you can for one minute.

Sit facing away from the couch with both palms pressed into the edge just outside of your hips. Walk your feet out away from your body and lift your hips off the couch (but keep your back close to it).

Lift your right leg off the floor and bend your knee into your chest, foot flexed.

Bend both elbows to perform a dip and lower your hips, pulling your right knee in closer to your chest.

As you press out of the dip and extend your arms, lift your hips and press out through your right heel, extending your right leg out in front of your hip.

Repeat this for 10 reps with the right leg, and then do 10 reps with the left.

• Zero in on your abs with this exercise: Sit lightly on the edge of the couch with both hands placed just outside of your hips. Maintaining a straight spine, bend both knees at 90 degrees and lift your heels off the floor.

Brace your abs in tight to your spine, inhale, and hinge back as far as you can without rounding your back at all (you may touch the back of the couch, but don't rest your body on it).

Exhale and draw both knees up to hip height (maintaining their 90-degree position and keeping your back straight).

Lower your legs with control and tap just your toes back on the floor, holding the hinge position with your upper body. 

Repeat this up to 20 times in a row, exhaling each time you lift your legs.

• Target your legs, butt, and core with this move that also serves as a great warm-up (don't squat as low during the first set).

Stand with your back to your couch cushions, feet hip-width apart, and your arms extended at chest height, hands clasped together.

Perform a squat by bending your knees and sitting back into your hips as you chop your arms down and across to the outside of your left thigh.

Pushing through your heels, quickly stand out of your squat as you bring your arms back to the start position.

Repeat to the other side. Alternate sides for one minute.

• Get your heart pumping and your arms and abs firing with this elevated version of a mountain climber.

Start facing the couch cushions, and place your hands on the seat of the couch, directly under your shoulders, arms extended. Walk both feet back out to a plank (top of a pushup) position and brace your abs in tight.

In a quick, controlled motion, begin alternating 'running' one knee in towards your chest at a time, keeping your shoulders steady over your hands the entire time.

Do this as fast as you can for one minute.

Sit facing away from the couch with both palms pressed into the edge just outside of your hips. Walk your feet out away from your body and lift your hips off the couch (but keep your back close to it).

Lift your right leg off the floor and bend your knee into your chest, foot flexed.

Bend both elbows to perform a dip and lower your hips, pulling your right knee in closer to your chest.

As you press out of the dip and extend your arms, lift your hips and press out through your right heel, extending your right leg out in front of your hip.

Repeat this for 10 reps with the right leg, and then do 10 reps with the left.

• Challenge your balance, legs, and glutes with this move: Stand close to but facing away from the couch. Draw your right knee up towards your chest and hold onto it with both hands.

Bend your left knee, sit back into your hips, and slowly lower your body, sitting all the way back onto the couch while still holding onto your right knee.

Stand back up, holding onto your knee the entire time.

Repeat this 10 times on one leg and then repeat it 10 more times on the other leg.

• Target your legs, butt, and core with this move that also serves as a great warm-up (don't squat as low during the first set).

Stand with your back to your couch cushions, feet hip-width apart, and your arms extended at chest height, hands clasped together.

Perform a squat by bending your knees and sitting back into your hips as you chop your arms down and across to the outside of your left thigh.

Pushing through your heels, quickly stand out of your squat as you bring your arms back to the start position.

Repeat to the other side. Alternate sides for one minute.

• Get your heart pumping and your arms and abs firing with this elevated version of a mountain climber.

Start facing the couch cushions, and place your hands on the seat of the couch, directly under your shoulders, arms extended. Walk both feet back out to a plank (top of a pushup) position and brace your abs in tight.

In a quick, controlled motion, begin alternating 'running' one knee in towards your chest at a time, keeping your shoulders steady over your hands the entire time.

Do this as fast as you can for one minute.

• Sit facing away from the couch with both palms pressed into the edge just outside of your hips. Walk your feet out away from your body and lift your hips off the couch (but keep your back close to it).

Lift your right leg off the floor and bend your knee into your chest, foot flexed.

Bend both elbows to perform a dip and lower your hips, pulling your right knee in closer to your chest.

As you press out of the dip and extend your arms, lift your hips and press out through your right heel, extending your right leg out in front of your hip.

Repeat this for 10 reps with the right leg, and then do 10 reps with the left.

• Zero in on your abs with this exercise: Sit lightly on the edge of the couch with both hands placed just outside of your hips. Maintaining a straight spine, bend both knees at 90 degrees and lift your heels off the floor.

Brace your abs in tight to your spine, inhale, and hinge back as far as you can without rounding your back at all (you may touch the back of the couch, but don't rest your body on it).

Exhale and draw both knees up to hip height (maintaining their 90-degree position and keeping your back straight).

• Lower your legs with control and tap just your toes back on the floor, holding the hinge position with your upper body. Repeat this up to 20 times in a row, exhaling each time you lift your legs.

Challenge your balance, legs, and glutes with this move: Stand close to but facing away from the couch. Draw your right knee up towards your chest and hold onto it with both hands.

Bend your left knee, sit back into your hips, and slowly lower your body, sitting all the way back onto the couch while still holding onto your right knee.

Stand back up, holding onto your knee the entire time.

Repeat this 10 times on one leg and then repeat it 10 more times on the other leg.

• Amplify your pushup power with your couch! Stand about three feet away from the couch (with your back to it) and get into top-of-a-pushup position with both feet placed on top of the couch cushions (we recommend taking off your shoes or placing a towel under your feet to keep furniture footprint free).

Keeping your body in a straight line and your abs tight, bend your elbows and slowly lower your body into a pushup, chest between your hands as you lower and lift up.

If this is too hard, try flipping your position and instead place your hands on the cushion for incline pushups.

• Target your legs, butt, and core with this move that also serves as a great warm-up (don't squat as low during the first set).

Stand with your back to your couch cushions, feet hip-width apart, and your arms extended at chest height, hands clasped together.

Perform a squat by bending your knees and sitting back into your hips as you chop your arms down and across to the outside of your left thigh.

Pushing through your heels, quickly stand out of your squat as you bring your arms back to the start position.

Repeat to the other side. Alternate sides for one minute.

• Amplify your pushup power with your couch! Stand about three feet away from the couch (with your back to it) and get into top-of-a-pushup position with both feet placed on top of the couch cushions (we recommend taking off your shoes or placing a towel under your feet to keep furniture footprint free).

Keeping your body in a straight line and your abs tight, bend your elbows and slowly lower your body into a pushup, chest between your hands as you lower and lift up.

If this is too hard, try flipping your position and instead place your hands on the cushion for incline pushups.

• Sit facing the couch with your knees bent, feet flat on the floor (you can also tuck your toes under the edge of the couch for help with this move), and place both hands behind your head.

Lie all the way back onto the floor, and then sit up as quickly as you can (you can reach your arms forward to help you sit up if needed).

Next, slowly lower yourself back to the floor, first placing your lower back on the ground (part 1), then your midback (part 2), and then finally let your upper back and head touch the ground (part 3). Sit up as quickly as you can and repeat up to 15 times in a row.

• Lie face-down on the floor in front of the couch (if you don't have a rug or carpet, you may want to lie on a mat or towel for cushioning) with both arms and legs extended out straight and open (your body should resemble a letter 'X').

Extend your spine and lift your chest, thighs, arms, and legs off the ground, maintaining the 'X' shape. Hover above the floor, and then lift your right arm and left leg higher towards the ceiling. Return to the hover (not the floor) position.

Repeat 10 times with the right arm and left leg and then 10 times with the left arm and right leg.

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Osteopathic care of the athlete. Why, when, for whom?
After presenting osteopathy, its fields of application and the means used to get there, let's us today to a more specific topic: the management of the sport by the osteopath.

Sport and Fitness

In a sport, the human body is the tool used to achieve performance. We often speak of the speaker osteopath in the top sport. This also applies to all practitioners, and whatever their abilities.
Our first article (see "Osteopathy: Presentation") spoke of functional disorders and capacity our body has to adapt to its environment and the constraints it imposes. Adaptation is a recurring but rather important term to understand the management of the sport by the osteopath.

Sport and Fitness

Analysis osteopath the onset of pain
When you practice a sport , you do it in a specific environment (on bitumen in water, on paths, suspended, etc ...) with specific material (a racket, a weight bench, a bicycle, etc ...) with a targeted goal is to realize a coordinated action, accurate and efficient. What are constraints that you impose on your body and it will have to be able to respond. A quite telling example is the adaptation muscle adaptation. When you do a physical activity that you do not usually practice the next day you have body aches, while the solicitation is not necessarily unique.

Sport and Fitness

 The movements made out of your habits and therefore requires adaptation. Very quickly, you will not have problem to make this gesture and no pain will be present because your muscles will be better coordinated, and you will have gained strength. This is an adaptation of the body such that could meet the constraints imposed on it, which is normal.

Sport and Fitness

If an athlete has mobility restrictions (which it has not necessarily been paying attention) that offset some of the constraints, what will happen? Mobility restrictions of various tissues (joints, muscles, ligaments ...) will result in a deterioration in the rea lization of the gesture and the onset of pain on members concerned by the implementation of gesture or remote thereof. The complaint will be chronic muscle spasm, joint pain, stiffness. Who says bad move, also known as personal injury and indirectly decrease in performance for the top athlete. This is also true for the average athlete practice just for fun or as part of a fitness program.

Sport and Fitness

By studying the mechanisms of onset of pain and execution of the gesture for which pain appear, the osteopathic treatment will regain optimum mobility, prevent the onset of pain and therefore a cut or even a premature stop in your program or sport season.

When is the sport need to consult an osteopath?
Balance sheets can be made late in the season including the removal of mobility restrictions that can create pain, or any other time of the year as required. Complaints again vary from one sport to another, but the most common are:

Sport and Fitness

Treat pain from old injuries (fractures, sprains)
Look after a fall or significant trauma for contact sport , but without bone injury, muscle or ligament
Side point frequently or constantly returning to the effort
Back pain, neck pain, back pain
Headache effort
Difficulty recovering
These complaints can come from the patient himself but also be raised by his coach who noticed a difficulty of his athlete perform certain actions that are not yet physically harder to achieve than others.

Sport and Fitness

 It should also be noted that the reverse is true. In some cases osteopathic treatment is not sufficient and we direct patients to other professionals such as sport coaches, podiatrists, doctors, or other as required. Is made here to the notion of comprehensive care of the individual, which is one of the founding principles of osteopathy. In general, if you experience pain gene or feel free to call on an osteopath or talk to your coach. It will surely be in his address book to a person who direct you.

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The Planet Fitness Gym Clientele
Obviously, the clientele at any given Planet gym Fitness will vary based on the location and how aggressively they enforce their “No Lunks” policy.

Fitness Gym

In general, expect to find a lot of casual exercisers, quite a few people with little experience in the gym, a ton of teenagers (since the $10 a month membership fee and tanning is appealing to this group), and a smattering of people who are serious about their gym Fitness training.

Fitness Gym

The lack of certain basic free weight equipment will naturally limit the number of powerlifters, serious bodybuilders and even more experienced gym Fitness buffs (male and female) that join the gym. It is possible for an advanced trainee to get a pretty good basic workout with the equipment available at Planet Fitness, but again, you have to get creative, especially without the squat rack and weights that exceed 80 lbs.

Fitness Gym

At the Planet gym Fitness that I belong to, the management is reasonable and does a generally good job at running a good shop. I’ve never seen them use the Lunk Alarm, and they take a more one-on-one, individual approach to enforcing the gym’s code of conduct with people who may occasionally slip up. I appreciate this, since I don’t think gyms need a bunch of wanna-be gym Fitness Torquemadas running amok in the weight room.

Fitness Gym

 I do know that some people have had their memberships revoked for repeated violations, but this is probably the exception, versus the rule.  I hated it when they removed the squat rack, but I adapted (although I wish it were still there

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The 3 important Reasons You Need To Get A Personal Trainer :

Reason 1 - They will get you focused

The Personal Trainer Queens listings all have one thing in common. The personal trainers are always talking about staying focused on your goals. Loss of focus is what takes most people out of the gym and healthy living. It can be hard, especially as your life becomes more established, to balance all the responsibilities that you have - especially the one to yourself. Your trainer will help to keep you on track with everything so you don't wind up wondering what happened to the best years of your life.

Reason 2 - They will help redefine your whole life

Look through the Nutritionist Queens listings for personal trainers if you want to also begin to reshape your whole lifestyle. Burning calories isn't enough to create strength and beauty, you need to change your habits and how you eat is a big one. The quality of your food, the amount, and how you balance it with your workout - plus sleep habits and stress management, are common parts of a personal trainers program for each individual.

Reason 3 - It will be easier to reach goals

Working with a personal trainer will make it easier to reach your goals. In the olden days they would have been called a "generalist," which is someone with a lot of expertise in many different areas. Instead of having to pay for a 100 different specialists that only focus on their one corner of your life, a personal trainer will see your whole being. Being seen, and being understood, can help you to achieve the life you want faster.

How expensive is it to have a personal trainer?

It is surprisingly affordable to have a personal trainer Queens.There are many ways that you can bring the cost of having a trainer down. From taking group classes to join a personal training gym, to even asking what different venues trainers offer and the cost difference - it can be easy to fit into any budget. One of the biggest cost savings comes over the long term. You will waste less money on general gym memberships and fad diets or workout routines, your overall health will also improve dramatically. That can mean more stability with your finances overall.

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Read more: Reasons You Need To Get A Personal Trainer
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Printable Gym Workout Plans
This gym workout routine is meant to help you cut down on any time spent wandering around, trying to figure out which machine to do next. It’s also a very balanced routine because it hits all antagonistic muscle groups.

Gym Workout

Weight Machine Circuit gym workout
Upper Body
Chest Press
Seated Row
Overhead Press
Lat Pull Down
Bicep Curl
Triceps Extension
Lower Body
Leg Extension
Leg Curl
Inside Thigh (Adduction Machine)
Outside Thigh (Abduction Machine)
Leg Press
Calf Raise

Break the upper and lower body circuits into two different workouts done on two different days. It works really well to train the upper body while the lower body is still sore, and vice versa.

Gym Workout

Example Workout Program:
Monday: Lower Body Circuit
Tuesday: Upper Body Circuit
Wednesday: Rest or Cardio & Core Exercises
Thursday: Lower Body
Friday: Upper Body
Saturday: Optional Cardio
Sunday: Rest

Gym Workout

Reps, sets, & how to do a weight machine circuit

The exact number of reps and sets that you do of each exercise depends on whether you are trying to build mass and gain strength, or tone your body.

Number of reps & sets for toning
If toning up is what you’re after, do 3-4 sets of between 12 and 18 repetitions (you can even go higher if you like). Whatever the number of repetitions you complete, choose a weight that makes it difficult for you to complete the last 2-3 repetitions. Proper form in executing any exercise should be a priority.

Number of reps & sets for strength gym workout
For strength, complete three sets of 6-10 reps. As is true with toning, the last few reps when training for this goal should feel very challenging. If you are pursuing mass or increased strength, give perfect form precedence; never sacrifice precision for a higher lift weight.

Gym Workout

Cardio and your weight machine gym workout
You should ideally begin every single workout with a bit of cardio in order to warm up your muscles. 10-15 Minutes is sufficient for prepping your muscles for more demanding physical activity (like the circuit training gym workout above).

Gym Workout

On the days where you only do cardio workouts, aim for between 30 and 60 minutes of at least a 5/10 perceived exertion level. Always make sure to stretch your muscles when you finish gym workouts, especially when doing a strength training routine; the damage caused by the ripping of the muscle fibers can cause them to bind and tighten up.

Gym Workout

Do venture outside of your weight machine gym workout
Weight machines are most ideal for beginners, particularly those who have not had the opportunity to spend any one on one time with a personal trainer. However, it’s important to realize that though machines initially do a really good job of helping you navigate the gym, they are limited in the number of calories that they can burn, and their range of motion in relation to your body’s natural movements.

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Gym Staff and Personal Trainers
Some Planet Fitness locations may have independent personal trainers available if you need one Gym, but they are not included in the membership package, and they typically don’t keep trainers on staff, even for hire.

Gym 

Also, don’t expect to get much of an orientation from the staff showing you how to use the equipment. When you join Planet Fitness, you are pretty much on your own in terms of figuring out what to do. The staff is primarily there to scan people in, sign up new members, give prospective gym Fitness members tours of the facility, schedule tanning bed appointments, walk around to make sure people aren’t grunting, and depending on the location, activate the Lunk Alarm.

Gym 

This isn’t as much of an issue for Gym people who are already experienced at weight training, but for beginners, it’s critical.

Gym

Also, it’s important to know that their staff is not necessarily trained or certified in the fitness field. Since they are primarily hiring people to check clients in, the staff doesn’t have to have any fitness expertise or Gym experience to work at Planet Fitness. In other words, they are just as likely to work at Wendy’s, as they are at Planet Fitness. Remember, this is McExercise, not the fitness equivalent of dinner at Spagos.

I personally have some issues with the lack of basic instruction on use of gym Fitness equipment at Planet Fitness, especially since they deliberately try to appeal to “average people” with little or no exercise experience.

Gym

There is a legitimate concern about safety and whether Planet Fitness, for all of it’s talk of gym Fitness empowering people to improve their health at their own pace, really has “average Joe’s” best health interests in mind. 

Gym 

Clearly their emphasis on keeping costs down is behind their lack of trained staff gym Fitness, but it’s questionable whether they are really doing their novice clients any favors by skimping in this area. At every gym, you see people performing exercises incorrectly or with ineffective (and often dangerous) form, but this seems to be even more prevalent among the Planet Fitness clientele at my Gym.

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