Having a flat stomach takes a commitment to both exercise and a healthy diet. Doing regular cardiovascular exercise is as important as doing toning abdominal work. When you do cardio exercise you are engaging many muscles of your core as well as burning excess fat and calories that are covering your abdominal muscles. Spot toning your abs with sit-ups, crunches, and planks is necessary to strengthen and tone your abdominal muscles and core as well as your back muscles. For the most bang for your buck, do planks. Planks activate more muscles and are gentler on your back and spine. So how much should you do to get your stomach into fighting shape? At least 3-4 times a week for cardio and 3-4 times a week for ab work. Spend at least 30 minutes on cardio and at least 10 minutes working your abs. Please check out my channel on YouTube (YouTips4U) where you will find tons of ab workouts as well as fun and challenging cardio exercises you can do right at home. Also, don't forget your diet. In order to have the body you want, you must fuel your body with healthy nutritious foods and always practice portion control because eating too much of even a healthy food is not good because you are taking in more calories than your body needs or can process at one time.
A good rule of thumb to keep in mind is: stick to warm tones as you get older. They are the most flattering to most skin types. Warm does not mean brassy or orangey though. There's a big difference between orangey and warm carmel or honey tones. If you're over 35, you may want to stay away from extreme colors like platinum or jet black, which can make you look pale or tired. The effect is too harsh and aging. Also, cool shades like ash or champagne blonde can make you look washed out. So stick to warm caramels and honeys and you will bring depth and warmth to your skin and a more youthful appearance.
If you're looking for a great anti-aging cream that doesn't cause redness and peeling, you may want to give Aveeno Positively Radiant Intensive Night Cream a try. It contains soybean extract. Studies show that soybean extract works similarly to retinol to boost collagen in the skin. You can have the wrinkle-reducing benefits without the irritation and sun sensitivity of retinol.
If you want to avoid the harsh chemicals that are in hand sanitizer, you can make your own green version. It's very easy. Here's a great recipe:
1/2 c. pure aloe vera gel (you can buy at natural foods stores)
1 1/2 tsp. witch hazel (you can buy in drugstores)
15 drops tea tree oil (you can buy in drugstores and natural food stores)
5 drops lavender essential oil (you can buy in natural foods stores)
Stir ingredients together in a bowl. Use a small funnel to pour ingredients into a squeeze bottle. It's ready to use.
Water is the most important tool for cleaning out debris and bacteria that could cause infection in a wound. In most cases of minor cuts and scrapes, using mild soap with water to gently clean your cut is sufficient. Be careful with hydrogen peroxide or rubbing alcohol because they can be damaging to the surrounding healthy tissue needed for the healing process. It can be helpful to apply a dab of antibiotic ointment to help fight bacteria and it also helps keep the bandage from sticking to the cut as it heals. Always be careful not to rip of the bandage because you don't want to remove the newly formed healing scab. Peel slowly or soak it until it comes loose. If, during the healing process, you experience any warmth, redness, pain, or pus, around the cut or scrape, or you develop a fever, you should see your doctor as you could have a possible infection.
If you are having a hard time sleeping, there are things you can do to help you fall asleep naturally without having to turn to sleeping pills. Here are a few suggestions to try that really work:
l. Have a bedtime snack. I do it almost every night and it really works. The best bedtime snacks are:
-peanut butter on crackers or bread
-kefir with granola or cereal
-cereal with milk
2. Tire yourself out with exercise during the day, but not too close to bedtime
-even adding just 10 minutes of movement a day can lead to better rest.
-vigorous activity will give the best results, so aim for cardio
3. An hour to 90 minutes or so before bed you can take melatonin supplement. Melatonin is a hormone produced by the brain that helps control your natural sleep/wake cycle. Be careful you do not take too much or you can disrupt your sleep cycle. Recommended doses are 0.3 -1mg of melatonin before bed. Melatonin supplements can interfere with certain medications so please check with your doctor first.
4. You can also try Valerian root tea at bedtime. It is frequently combined with hops, lemon balm, or other herbs that also cause drowsiness.
Be sure to stop using your computer at least 90 minutes before bed if you have trouble falling asleep. The light from the computer stimulates your brain and disrupts your natural melatonin production causing your brain to think it's still daytime.
Have a bedtime routine or winding down and relaxing to prepare your body and brain for sleep.
Cold and flu season is here so it's important to keep our immunity up to guard against viruses and bacteria. Here's my special immune boosting tip: mushrooms and garlic!
Mushrooms, especially shiitake and Maitake, are packed with immune boosters and fight off colds and flu by boosting our body's immune response. Garlic is a wonderful antiviral and antibacterial and should be consumed regularly and especially when you feel the onset of symptoms.
So how can you get more of this into your diet. How about adding them to soups, or you can sauté them up with a little olive oil and red wine and add to pasta.
I've always loved health, fitness, and trying to look my best. Accumulating knowledge in these areas has always been a passion of mine. I am an avid exerciser and have been all my life. I run, walk, cycle, go to the gym, and lift weights. I love the outdoors and try to lead as natural and healthy a life as I possibly can. My YouTube channel is all about inner and outer beauty, so I have lots of tips about hair, nails, and skin, as well as being the best you can be in all aspects of your life and to others around you. I also love business and I love to invest in the stock market, something I taught myself. I am a highly motivated person in everything I do. I love to help people and that has led me to my idea for YouTips4U on YouTube. In my videos I share lots of helpful tips with you so that you can benefit from things that I have learned and practice every day. So please check me out on YouTube and be sure to visit me here on my blog so we can chat and I can answer any questions you might have.