Is Your Body Beach Ready?

With summer right around the corner, you may be wondering HOW you are going to get your body ready to go public!

Hopefully, this article will help you find some simple ways in which you can tone and shape your body for the summer.

Your Diet Matters

Whether or not you have been on a diet this winter, here are some tips and suggestions to help you to not only eat better, but give you a healthier look. Experts recommend that instead of skipping meals you should instead eat up to 5 meals a day in smaller portions. During the summer, eating lighter is the key. Also, adding more protein to your diet will assist you in losing weight as you exercise. In this way, you will burn fat, not muscle.

A diet consisting of fruits, vegetables, and salads containing leafy green vegetables, and at least 8 glasses of water a day, will set you on the path to slimming down and feeling great. Try not to eat any snacks or other types of foods after 8 p.m. and cut back on foods and drinks which contain sugar and carbohydrates.

Add protein such as meat, poultry, and other rich in protein foods. Add fiber to your diet as well. More importantly, always begin the day with a healthy breakfast. Have a bowl of cereal with blueberries, for example. Blueberries are high in antioxidants, besides having a myriad of other health benefits.

Ideally, you want to lose a pound a week. Any more than that will defeat the purpose. Studies have shown that in order to lose a pound a week, you have to decrease your total caloric intake by 3500 calories a week. This can certainly be accomplished by having plenty of fruits and vegetables on hand as snacks, avoid fried foods, and mix up the menu on a daily basis so that your meals are inviting and not boring.

It is important to keep hydrated at all times. You may think you’re fine, but if you are in the heat of the sun you may not realize just how dehydrated you are until nausea or a faint feeling comes over you.

Drinking water with every meal will ensure you are getting plenty of water and it will also help in losing weight as well. Drinking water is VITAL to your health, beauty, anti-aging, and body.

Exercise is the Key

NOTE: It is IMPORTANT that you check with your doctor BEFORE beginning any exercise program!

Weight training is ideal for toning and shaping your body. Different exercises 3 times a week can help you to achieve the sculpted look you desire.

Many fitness experts attest that weight training 3 times a week and targeting all of the muscle groups can achieve the best results. Starting with 1 set of exercises and then building up to two or three is suggested. They also recommend 8 to 12 repetitions as the standard form of weight training exercise.

Also, in order to burn more calories, you should exercise more than one muscle group in a session.

Other exercise routines can include aerobic exercises 3 to 5 days a week for 30 to 35 minutes. The cardiovascular workout will increase your metabolism and allow for weight reduction as well.

If you are too busy to devote 30 to 45 minutes, you can certainly engage in high-intensity 10-minute workouts 3 times a day. Include walking at a brisk pace, climbing stairs and even jumping rope.

Exercise to help shape and tone your front and back thigh muscles:

Stand with your feet a few inches apart. Put a weight in each hand, and rest your hands on each shoulder, that is, your right hand on your left shoulder, and your left hand on your right shoulder. With your back straight and head up and looking ahead, lower your body to a comfortable position. Feel the stretch in your front thigh muscles. Flex your front and back thigh muscles as hard as you can throughout the movement. Return to the start position and give your front and back thighs an extra flex on the finish. Repeat 15 times.

Exercise for lifting and toning the front and back thighs, firm up the hips, and butt:

Stand with your left foot forward and right foot back. Ensure there is at least a 2-foot space between each foot. Keep your right arm up and your left arm down at your side. Bring your right knee up until your thigh is parallel to the floor and your right heel is just about touching your inner knee area, all the time reversing the position of your arms as you move. Repeat the movement 15 times. Now put your right foot forward and your left foot back and repeat the process. Repeat this movement 15 times.

Exercise for the Tummy:

Another exercise, which most of can relate to, involves the stomach. Having a stomach that is a bit saggy can be problematic. While you don’t have a lot of time to redefine and shape the stomach before summer remember every little bit helps. Here is an exercise which you can begin now.

Lie face down on the floor. If you have a mat by all means use it. Place your hands near your shoulders, and take a deep breath. Then push your body up until the hands and feet support your body. Hold this position for 20 seconds, taking care to keep your abdominal muscles pulled in. Lower yourself down to the floor, rest for a few seconds, and then repeat. Do 3 sets of 10 repetitions daily. This is a form of yoga that is wonderful for toning the abdominal muscles.

Here is another group of exercises for the hips and thighs. Unfortunately, we all know this is where most of the fat resides. However, if you engage in this exercise 3 to 4 times a week, in combination with your other exercises, you will be able to see changes to your body in 6 to 10 weeks.

Squats:

Stand with your feet shoulder-width apart and arms by the sides. Keep a strong posture, and slowly lower buttocks as though you are about to sit down in a chair. Lower several inches and then slowly rise up. Repeat this 15 times.

Lunges:

Stand with your feet shoulder-width apart and place your hands on the hips. Stand erect and take a large step forward with one foot. Stay in that position. Turn your back foot up until you can balance on your toes and then slowly lower your body until your front knee forms a right angle. Slowly raise your body back up. Repeat on each side 15 times. Exercise, along with a healthy diet, should be part of our lifestyle all year long. However, with summer on the way, there is an urgency to achieve what would normally take months, and crunch them into several weeks.

Beautify Your Body

Waxing:

Although you can certainly take a trip to a salon that specializes in waxing, the truth is this is a mighty painful procedure. Not only is it painful, but sometimes embarrassing as well. They do a very good job of removing hair both in front and back of your lower body, but some people still prefer to wax at home.

If you prefer to wax your bikini line in the privacy of your own home, there are a number of wax kits available which are safe and effective. Cold waxing is often used for home waxing, although not as effective as hot waxing, but it does ensure there will be less likelihood of burning during the process.

If you do opt for hot waxing:

The wax is applied with a tongue depressor or spatula over the unwanted hairs. A strip is then placed on top of the melted wax and quickly pulled off. Ouch!

For effective waxing, the hairs must be at least a half inch above the skin. Redness and soreness will accompany this procedure for at least 2 hours. The frequency of waxing is every 6 to 8 weeks.

Pedicures:

Probably one of the most soothing and relaxing procedures is a pedicure. Not only do these professionals cut, trim, file, wash, scrub, and massage your feet, it is just a wonderful way to spend time being pampered. Moreover, your feet feel light as air afterward.

If you have the time, treat yourself to a pedicure for the summer. It’s not that expensive, and it will make you feel incredibly relaxed.

But if you are like some of us who manicure and pedicure at home, ensure you have all of the right equipment such as pedicure utensils, foot bath, lotions, brushes, and of course, a fantastic color to apply afterward.

Although one has to admit that a self-pedicure is not the same as having it professionally done, there is one exception. If you have a partner or spouse who is willing to massage your feet and legs for you – then no problem.

Tanning:

One of the more serious concerns about summer is sunbathing. With the sun’s rays becoming more threatening each year, all of us have to be careful since we know the UVA and UVB rays can cause skin cancer.

The use of tanning beds has become more dangerous than sunbathing. In fact, the UV rays in tanning beds have a higher yield of radiation than the sun. That is why a tanning lotion may be the better…healthier choice in the long run!

With all of the sunless tanning products on the market today, there are specific products which have been shown to be more safe and effective than others. According to the American Academy of Dermatology, sunless tanning lotions that contain DHA as the active ingredient are the most effective. Whether in gel, lotion, or spray form, any product that contains DHA is said to be the most reliable.

However, they do advise that because DHA interacts with the dead cells, the color lasts about 5 to 7 days after the initial application. They also advise that since we lose dead skin cells every day, the tan fades daily. Therefore, reapplication every 3 days is suggested to keep your gorgeous tan.

In closing, don’t forget to apply sunscreen before going out in the sun. Have plenty of water, and remember that God created you and you are beautiful. You may not look like the cover of a magazine…but guess what? Neither do the women ON the magazines!

Lizard Attack!

By: Lara Velez

This a true story of an encounter I had with a neighborhood lizard.

My oldest daughter loves animals…all animals(with the exception of spiders, roaches, and bees). She’s wanted to be a vet since she was four.

We like to go on nature walks around the neighborhood quite frequently. On our walks, we have encountered many interesting events…we witnessed a cat take it’s last breath after getting hit by a car …we have saved an orphaned baby bird here and there…she saves earthworms from roasting in the sun on almost every walk…and once we even saved an earthworm who was half way down a lizards throat…I really don’t know how she gets me into it…

Speaking of lizards…a few months ago, we had more excitement than I anticipated on one of these adventerous walks. I silently prayed we would have nothing “fun” happen that day as we strolled along. Unfortunately, she was on a mission to catch a lizard…She finally caught one…She’s looking at this lizard and says, “Wow, Mom look at all the intricate patterns God has placed on His creation! Isn’t it beautiful?” Well, the homeschool Mom in me is thinking…Great word usage!…but, the girl in me is thinking…Yuck! Of course, I say, “yes, sweetheart.”

OK…moving on with the story…she is happily walking along holding “Mr. Lizard,” while I’m pushing the baby in the stroller. All seems peaceful and quiet. Until…she suddenly shrieks! I turn to see her eyes wide open as she is pointing at my back yelling…and laughing…”it’s on you…it’s on you!” Try to get a visual…I am jumping up and down in place…flailing my arms…and screaming, “Get it off! Get it off!” As this is happening I turn to see her bent over and laughing uncontrollably and saying; “Mom…ha ha ha…I think you scared it to death..ha ha ha.” I glanced over at my little one, and she’s looking at me like I lost the few marbles I had left. I’m sure the neighbors were very entertained.

It was worth the horrific experience to see the laughter in my daughters eyes for the rest of the day and while she shared the story with her Dad…and mine!

She’s had a rough couple of days…This was a good thing…And hey, at least it wasn’t a spider…

Copyright © Lara Velez

About the Author: Lara Velez is a wife, homeschooling Mother of two, published author, and web publisher. You can find more of her articles at: MomsofFaith.com

Hey Hoh! Hoh Hey! The Cricket Chirp Chirp Chirped Away

By: Debbie Zipp

The Cricket That Almost Did Us In

The day was filled with glee and pride. Oh, the satisfaction! The day had finally arrived when we were to create our charming short film that had been so long in the planning. The joy of teamwork, cooperation and creative collaboration filled the air. The day proceeded smoothly, as though the Gods had blessed us and they were happy as they gazed down upon the joyous hustle and bustle of our teamwork. . Our total confidence of an early finish and a job well done shown brightly. The wheels of production and artistry were at full throttle and nothing, but nothing, could stop the energy and focus that flooded the room.

Little did we know, however, that in the dark secret corners of the rafters high above our heads laid a tiny little someone else who was also gazing down upon our happy scene. Some little someone who was secretly hatching a plan to thwart our efforts and bring us down. He gazed down upon the happy hustle and bustle of our teamwork and thought, “Who do they think they are. They are so pleased with themselves that they might achieve a perfect day. They could have asked me to the party. I’m a creative being with good ideas. I’ve had a wonderful pilot script stashed away just waiting for my big break. But there they are taunting me with their revelry. Well I’ll show them. They will rue the day they cast me aside without a thought.”

And so… the cricket in the rafters began to chirp away.

Far below the well oiled machine ground to a halt, the sound person declaring “ Hey Hoh! Hoh Hey! What annoying noise invades my headphones today?” Everyone sat aghast. What is that? What could it be? WHERE is it? That is one heck of a loud sound that threatens to derail us in every way! So we think and ponder and we think and we listen till we realize … My Goodness it is just a cricket. A cricket? A little cricket?? How could a cricket throw us off this way? Surely it will stop. Surely it will cease. But no such luck, to our utter dismay.

Panic began to set in and our confidence was waning, but we bucked up and reached for our thinking caps! First we clapped… and lo and behold, the cricket took a break. Perhaps it liked the attention we gave. So we set the scene to shoot only little by little during the cricket’s recesses. What else could we do? This iddy biddy creature had way more power than us, so we were forced to shoot in little iddy biddy ways. Mr. Cricket finally grew accustomed to our applause however, so, thinking caps still on, we brought out the pots and pans to ring out a mighty clang and scare the bejesus out of the little fellow! Alas, our efforts were fruitless. We failed to talk him into leaving, but the bang and clang DID convince him to take little breaks. So we used the same technique to forge ahead and again to shoot in little iddy biddy bits. Well this went on and on until once again, his little ears acclimated to our noise, and he continued his forceful chirping no matter what. We threw up our hands, indeed we did, because all seemed to be lost. To this cricket size meant nothing…he was definitely more powerful and crafty than we could ever have imagined.

Desperation sank in threatening our day and our film in every possible way. We were weary and sick at heart but somehow we found the strength to keep going and came up with a new idea. Out came the 13-foot ladder and a broomstick to help us prevail this day. Our director, ever so brave, climbed to the top where he thought he heard the cricket chirping away. (Don’t worry, no harm would come to the cricket, but his ears would suffer mightily because Mr. Director started thunderously pounding on the rafters and shook the house from stem to stern.) Our director stood and he balanced and he pounded above while below we were at the ready to shoot the minute the chirping ceased. And every now and then it did. And so… that is how it went the rest of the night. Chirping, pounding, chirping stop, shoot, chirping, pounding, chirping stop, shoot, etc. It wore on us all but we never gave up. The battle went on and on. Both sides frustrated but committed to win. We poised to shoot each time the cricket tired and step-by-step, little by little; battle-by-battle we accomplished all that we had set out to do at the beginning of the day.

Yes, we were 5 hours behind schedule. Yes, we were frazzled and wiped out, but we refused to let that cricket do us in. We gathered ourselves and greeted our director with shouts of glee as he climbed down from atop his ladder perch.

We vociferously celebrated our triumph over the cricket. Our joy could not be contained. We rallied and announced that now the cricket could chirp away. Go ahead you crafty little cricket and chirp chirp chirp away. You can’t stop us now. We’re done! We’re through! We did it, we won! So there! You blankety blank cricket. We’ve crushed your plans to bring us down. Or so we thought.

We couldn’t help but wonder how the cricket felt as our spirits soared. Did we break his mighty spirit? Because we have to admit he was a force. We had to admire and respect our tiny iddy biddy enemy. Is it possible that a fondness had set in for the cricket in the rafters? When we were in the throws of fighting each new battle we thought our cricket was demented and evil and we wanted him dead. But is it possible? Could it be? Perhaps this powerful little creature was just having fun. Perhaps he was bored. Perhaps he was innocent of the negative effect he had. Maybe he just needed a distraction on this ho hum Saturday night without a date. Or could it be that he was wiser than we. Teaching us a lesson that no matter what, or how well you plot and plan, you can never anticipate every problem that lies ahead. Or perhaps it is as simple as… he was just doing his own thing…being himself…just as we try to do in our own work.

Well, whatever his motives, the cricket had the last say in the end because after some food and wine we settled down to reflect and pat ourselves on the back only to discover…Hey Hoh! Hoh Hey! The cricket’s chirp chirp chirping had finally gone away!

About the Author: Debbie Zipp In the Trenches Productions. Daughter, Mom, Wife, Actress , and Producer (In the Trenches Productions).

The Complete Woman – TOP TEN: Top Ten Signs You Could Be an Internet Junkie

10. You move into a new house and decide to Netscape before you landscape.

9. You turn off your modem and get this awful empty feeling, like you just pulled the plug on a loved one.

8. You spend half of the plane trip with your laptop on your lap…and your child in the overhead compartment.

7. You don’t know what sex three of your closest friends are, because they have neutral nicknames and you never bothered to ask.

6. You wake up at 3 a.m. to go to the bathroom and stop to check your e-mail on the way back to bed.

5. You start using smileys in your snail mail.

4. You check your email. It says “no new messages.” So you check it again.

3. Your cat has its own home page.

2. You decide to stay in college for an additional year or two, just for the free Internet access.

And, the number one sign you could be an Internet Junkie is…..

1. You start tilting your head sideways to smile.

Three Self-Nurturing Reasons to Start a Hobby

By: Lisa Martin

Writer Anna Quindlen sums it up nicely: “You cannot be really first-rate at your work if your work is all you are.” Most working moms I know want a life–a life that includes work but is not completely dominated by it. We want to be fully engaged in, and feel passionate about, all aspects of our lives. Yet we often find it difficult to give ourselves permission to pursue our interests –activities or hobbies– outside of work and family obligations. Perhaps we think engaging in our hobbies is too self-indulgent or not important and we fail to create adequate space and time for them.

But when you take up a hobby, whether it’s training for your first 10K run, singing in a choir or creating funky jewelry in your spare time, you reap the benefits of inspirational self-nurturing. By helping you to find a better balance and more meaning in your life, hobbies make you feel good. Here are five great reasons to stop procrastinating and start that hobby you’ve been contemplating.

1. To play and feel lighter Playing means enjoying yourself for more than a minute or two, for the sole purpose of finding pleasure. It’s something you do just for you and it makes you feel good physically. Just look at your children to remind yourself of the magical powers of play. When kids play you can see, hear and feel their happiness and contentment…it practically vibrates off them. As we grow older, we often lose our playtime to the responsibilities of adulthood… working hard and being productive, striving to make a difference and tending to others. Yet, when you make playing a priority in the form of a hobby, you can face life and work with more enthusiasm and lightness.

2. To become more interesting and interested Expanding your interests allows you to focus on things outside of your normal routine. Hobbies beat out boredom. There is excitement and challenge in learning how to paint, write short stories or sail. Committing to a hobby, whether it’s adventure traveling or joining a book club, will give you something to look forward to and spur you on to achieve greater goals. When you participate in an activity that is engaging, your passion and enthusiasm becomes contagious and makes you more interesting to others.

3. To enhance self-esteem Many hobbies allow you the opportunity to gain new skills, giving you a sense of accomplishment and confidence that makes you feel better about yourself. Hobbies that involve physical activity such as hiking, gardening and mountain biking strengthen your body and coordination. And getting in better shape can also make you feel good. Creative hobbies like pottery, quilting and writing poetry fuel your imagination and rid you of that “something is missing” feeling…and that makes you feel great.

Next time you are wondering whether taking up a hobby is a good use of your time, think about all the benefits that come from branching out, exploring something new and nurturing yourself. Give yourself permission to pursue an interest or an activity that is just for you. And see what happens when you dedicate a little time for your own personal growth.

Copyright 2006. Lisa Martin. All rights reserved.

About the Author: Lisa Martin is a certified coach who inspires working mothers to achieve success thats balanced. Author of Briefcase Moms: 10 Proven Practices to Balance Working Mothers Lives, Lisa is a sought-after expert and speaker on work-life balance issues. Known for her very personal and practical approach, Lisa coaches working mothers to know what they want and get what they want.

With 20 years of entrepreneurial and corporate experience, Lisa is also the founder and president of The Briefcase Moms Group a work-life coaching and training company that helps organizations attract, engage and retain working mothers. A mother herself, Lisas powerful presentations and programs have helped thousands of women define success and balance on their own terms. http://www.briefcasemoms.com

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