10 Best Fitness Foods For Women

Avocados
The cholesterol-lowering monounsaturated fat in these green health bombs can help keep your body strong and pain free. University of Buffalo researchers found that competitive women runners who ate less than 20 percent fat were more likely to suffer injuries than those who consumed at least 31 percent. Peter J. Horvath, Ph.D., a professor at the university, speculates that the problem is linked to extreme low-fat diets, which weaken muscles and joints. "A few slices of avocado a day are a great way to boost fat for women who are fat shy," says Leslie Bonci, R.D., director of sports nutrition at the University of Pittsburgh Medical Center.

Bananas
Thanks to bananas' high potassium content, peeling one is a speedy solution to that stitch in your side. While a lack of sodium is the main culprit behind muscle cramps, studies show potassium plays a supporting role: You need it to replace sweat losses and help with fluid absorption. Bananas are also packed with energizing carbohydrates. One medium-size fruit has 400 milligrams of potassium and as many carbs (29 grams) as two slices of whole-wheat bread.

Berries
USDA researchers recently placed fresh berries on their list of the 20 foods richest in antioxidants. Just a handful of blueberries, raspberries, or blackberries is an excellent source of these potent nutrients, which protect muscles from free radical damage that might be caused by exercise. Shop for berries by the shade of their skin: The deeper the color, the healthier the fruit.

Carrots
Close your eyes and they almost taste like crunchy candy. Carrots pack complex carbs that provide energy to muscles and potassium to control blood pressure and muscle contractions, says Leslie Bo.

Whole Grain Cereal
Looking for something to nosh before you hit the gym? Raid your cereal stash. The healthiest brands contain endurance-boosting complex carbs and muscle-building protein. Sixty minutes before a workout, fuel up with a 200-calorie snack: ¾ cup of whole-grain cereal with 4 ounces of fat-free milk. "When you eat something before exercising, you have more energy, so you can work out harder and perhaps longer. And you'll be less likely to overeat afterward," says Leslie Bonci, R.D.

Chicken Thighs
Skimp on iron and zinc and your energy will flag. Cooking up some juicy chicken thighs or turkey drumsticks is the best way to get more of both. "Dark-meat poultry is significantly lower in fat than red meat yet has all the iron, zinc, and B vitamins that women need in their diets," says Seattle sports nutritionist Susan Kleiner, Ph.D., author of Power Eating.

Hummus
Complex carbohydrates, protein, and unsaturated fats—all the right elements to fuel activity—meet in one healthy little 70-calorie, 3-tablespoon package. Plus, hummus is often made with olive oil, which contains oleic acid—a fat that helps cripple the gene responsible for 20 to 30 percent of breast cancers, according to Northwestern University researchers.

Eggs
Don't skip the yolk. One egg a day supplies 215 milligrams of cholesterol—not enough to push you over the 300-milligram daily cholesterol limit recommended by the American Heart Association. Plus, the yolk is a good source of iron, and it's loaded with lecithin, critical for brain health, says nutritionist Susan Kleiner, Ph.D. What does brain power have to do with exercise? Try doing a sun salutation without it.

Chocolate Milk
There's way more to milk than just calcium. In fact, it's a damn near perfect food, giving you a lot of valuable energy while keeping your calorie count low, says nutritionist Susan Kleiner, Ph.D. The chocolate kind is loaded with calcium, vitamins, and minerals just like the plain stuff, but new studies confirm that milk with a touch of cocoa is as powerful as commercial recovery drinks at replenishing and repairing muscles.

Salmon
 Great for heart health, but here's an added twist: New studies are suggesting that monounsaturated fats and omega-3 fats might help lessen abdominal fat. It's too soon to understand the link, but "this could be particularly good for women working to tone their core," says nutritionist Nicki Harremen, Ph.D.

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10 Minute Workout Routine's Easy And Simple Exercise

Experts and successful exercisers reveal the top tips and tricks they use to get the most from their fitness routines.
Getting and staying fit can be a challenge. For many of us, it's hard just to get up off the couch. So what's the secret of people who have managed to make exercise a way of life?

 

1. Be Consistent

Chase Squires is the first to admit that he's no fitness expert. But he is a guy who used to weigh 205 pounds, more than was healthy for his 5'4" frame. "In my vacation pictures in 2002, I looked like the Stay Puft Marshmallow Man at the beach," says the 42-year-old Colorado resident. Squires decided enough was enough, cut out fatty food, and started walking on a treadmill. The pounds came off and soon he was running marathons -- not fast, but in the race. He ran his first 50-mile race in October 2003 and completed his first 100-miler a year later. Since then, he's completed several 100-mile, 50-mile, and 50k races.

His secret? "I'm not fast, but I'm consistent," says Squires, who says consistency is his best tip for maintaining a successful fitness regimen.

"It all started with 20 minutes on a treadmill," he says. "The difference between my success and others who have struggled is that I did it every single day. No exercise program in the world works if you don't do it consistently."

2. Follow an Effective Exercise Routine

The American Council on Exercise (ACE) recently surveyed 1,000 ACE-certified personal trainers about the best techniques to get fit. Their top three suggestions:

    Strength training. Even 20 minutes a day twice a week will help tone the entire body.
    Interval training. "In its most basic form, interval training might involve walking for two minutes, running for two, and alternating this pattern throughout the duration of a workout," says Cedric Bryant, PhD, FACSM, chief science officer for ACE. "It is an extremely time-efficient and productive way to exercise."
    Increased cardio/aerobic exercise. Bryant suggests accumulating 60 minutes or more a day of low- to moderate-intensity physical activity, such as walking, running, or dancing.

3. Set Realistic Goals

"Don't strive for perfection or an improbable goal that can't be met," says Kara Thompson, spokesperson for the International Health Racquet and Sportsclub Association (IHRSA). "Focus instead on increasing healthy behaviors."

In other words, don't worry if you can't run a 5K just yet. Make it a habit to walk 15 minutes a day, and add time, distance, and intensity from there.

4. Use the Buddy System

Find a friend or relative whom you like and trust who also wants to establish a healthier lifestyle, suggests Thompson. "Encourage one another. Exercise together. Use this as an opportunity to enjoy one another's company and to strengthen the relationship."

5. Make Your Plan Fit Your Life

Too busy to get to the gym? Tennis star Martina Navratilova, health and fitness ambassador for the AARP, knows a thing or two about being busy and staying fit.

Make your plan fit your life, she advises in an article on the AARP web site. "You don't need fancy exercise gear and gyms to get fit."

If you've got floor space, try simple floor exercises to target areas such as the hips and buttocks, legs and thighs, and chest and arms (like push-ups, squats, and lunges). Aim for 10-12 repetitions of each exercise, adding more reps and intensity as you build strength.

6. Be Happy
Be sure to pick an activity you actually enjoy doing, suggests Los Angeles celebrity trainer Sebastien Lagree.

"If you hate weights, don't go to the gym. You can lose weight and get in shape with any type of training or activity," he says.

And choose something that is convenient. Rock climbing may be a great workout, but if you live in a city, it's not something you'll be doing every day.

7. Watch the Clock

Your body clock, that is. Try to work out at the time you have the most energy, suggests Jason Theodosakis, MD, exercise physiologist at the University of Arizona College of Medicine. If you're a morning person, schedule your fitness activities early in the day; if you perk up as the day goes along, plan your activities in the afternoon or evening.

"Working out while you have the most energy will yield the best results," Theodosakis says.

8. Call In the Pros

Especially if you're first getting started, The odosakis suggests having a professional assessment to determine what types of exercise you need most.

"For some people, attention to flexibility or to balance and agility, may be more important than resistance training or aerobics," he says. "By getting a professional assessment, you can determine your weakest links and focus on them. This will improve your overall fitness balance."

9. Get Inspired

"Fitness is a state of mind," says fitness professional and life coach Allan Fine of Calgary, Alberta, Canada. One of Fine's tricks to get and stay motivated is to read blogs or web sites that show him how others have been successful. "Who inspires you?" he asks.

10. Be Patient

Finally, remember that even if you follow all these tips, there will be ups and downs, setbacks and victories, advises Navratilova. Just be patient, and don't give up, she says on the AARP web site: "Hang in there, and you'll see solid results."

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5 Makeup Tips For Teenagers To Avoid Beginner's Mistakes

 

Introduction

There is simply no question that to be a teenager is hard. The stress of making critical options about the future, a changing body, romantic entanglements, a first job, driving training lessons, and so many other countless issues only serve to help make the teenage times considerably more tough. One particular thing that does not have to bring in unneeded pressure to an already fast paced lifestyle is makeup application. The following make-up ideas for teenagers deal with a multitude of problems. More effective yet, these cosmetics suggestions is going to help in avoiding typical mistakes made by young women mastering to use makeup the very first time.

Creating Healthful Skin

Cleansing and moisturizing skin every morning and night are essential parts to the make-up puzzle. Wholesome skin is beautiful skin, and the healthier your skin, the more effective your make-up is likely to look. With regards to optimally healthful skin, it is essential to consume food nutritiously, drink a sufficient amount of fluids, steer clear of tanning and put on sunscreen whenever outside, and avoid smoking and smoky ambience.

 

Covering Up Basic Problems

Acne is the plague of youth, but with Concealer, Foundation and Powder, most acne can be covered up well if not completely. The key is to select both concealer and foundation that complement your skin tone. It is best to have a expert consultation conducted to figure out the ideal shade for your skin. If money is a challenge, you can ask for free samples from the office store conducting the consultation and make use of those trial samples to find comparable shades in significantly less pricey, drugstore brand makeup.

Concealer as well as foundation are both supplied in solid, liquid, and loose mineral forms. Selecting which is best will depend on on your skin type and individual tastes. Solid makeup tends to cover very well, however can look caked on and seems to have a higher inclination to clog skin pores compared to the other types. Liquid foundation is the most readily available, and for that reason offered in a variety of shades, yet can result in issues with mess and can streak if not blended properly. Loose mineral makeup covers really well nonetheless tends to be the most pricey of the three.

When it comes to powder, you must keep in mind that powder exists to set your makeup. Whether or not picking compact or loose powder, translucent is typically the best approach to go.

Taking Care of the Eye Area

A makeup idea for teenagers relating to eyes is that less is undoubtedly more. Too much eye makeup  (Eye shadow, Eye liner or Mascara) can cause you to look clownish or can produce an unnecessary harshness. Stick with nude shades for instance soft pinks, peaches, and tans for eye shadow, using only a slightly darker shade along the crease of the eyelid for definition. For color, try using a navy eyeliner. This color is likely to make the whites of the eyes look whiter.

Mascara plays an important purpose in eye makeup, and there are as many different types of mascaras as there are young women to use them. First discover what your needs are. If you possess short eyelashes, choose a lengthening formulation. If your eyelashes tend to stick together, search for a mascara with a separating wand.

Your Lips and Lip gloss & Lip liner

Painting lips needs to be left sweet and straightforward. Select a light shade of lip liner and line all around the lips. Always be cautious not to line on the outside of the lips - just stick to what nature gave you. Fill in the lips with the liner and then cover with a pale gloss. Do not go overboard with lip color lest you be left with Kool-Aid mouth for the remainder of the day.

Finally, Adding Color with Blush, Shimmer or Bronzer

Using one among the above mentioned items will boost a teenager's face subtly yet significantly. Blush, when used along the cheekbone, can easily produce definition where there is none. When used on the apples of the cheeks (that is the area in between the cheekbone, eyes, and nose), it may well add plumpness to faces that may be drawn. Shimmer can be applied to the T-Zone with superb results, and bronzer can be used all over to make a natural looking glow. It is essential that, no matter which of the three things that are picked, they are used modestly in order to to not look overly done, and to let your natural grace shine through.

Conclusion

In conclusion, teenage years need not be fraught with makeup mistakes. You can avoid most of them using the advice discussed here.

7 Minuts Workout Daily Make You Fit

Try our fastest workout ever. You won’t believe how much these high-voltage routines will make you sweat.

 Complete one circuit without stopping, rest for 60 to 90 seconds, and then bust out one or two more circuits. Aim for two to three nonconsecutive days a week. 

• Overhead Squat 

 Targets core, upper back, and legs

Stand with your feet slightly wider than shoulder-width apart, toes turned out slightly. Grab a rolled-up towel with an overhand grip, hands shoulder-width apart, and raise it overhead so your shoulders are roughly in line with your heels (A). Squat down as far as possible without letting your knees jut out past your toes (B). Return to standing. That's one rep. Do 10 to 15.

Trainer Tip The towel helps keep your shoulders aligned. Sans towel, raise your hands overhead--but keep your shoulders back and in line with your heels.

• Airplane/ Superman Extensions

Targets core, lower back, and glutes

Lie facedown and extend your arms out at shoulder height, keeping your elbows slightly bent (A). Press your shoulder blades together and lift your arms, torso, and legs off the floor (B). Holding that position, bring your arms in front of you (C), hold for one count, and then move them back. Lower yourself to the floor. That's one rep. Do 10 to 15 

• Scissor Lunges

 Targets lower body

Stand with your feet hip-width apart, hands clasped behind your head. Lunge forward with your left foot and lower yourself until your right knee almost touches the floor (A).Explosively push up and scissor your legs in midair, landing with your right leg forward (B). When you land, drop down, explode up, and scissor again. That's one rep. Do 3 or 4.

Trainer Tip Land as lightly and quietly as possible

• Standing Bird Dog

 

 Targets core and lower body

Stand with your arms at your sides, right foot raised a few inches behind you (A). Lean forward while you extend your right leg directly back and your left arm forward (B). Keep your right arm against your body. Your torso, left arm, and right leg should be parallel to the floor. Hold for one second, then return to start. Repeat on the other side. That's one rep. Do 5 or 6.

• Mountain Climbers

Targets core and upper body

Get in plank position with your hands directly below your shoulders and your feet together (A). Bend your left knee and draw it toward your chest (B). Extend back to start. Repeat with your right leg. That's one rep. Do 20 to 30, moving quickly.

Trainer Tip Brace your abs and keep your back flat. 

  

• Squat Thrusts

 

Targets core and legs

Stand with your feet together, arms at your sides. Bend your knees and place your palms on the floor in front of your feet and along the outsides of your knees (A). Using your arms for support, jump both feet back and land in plank position (B). Jump both feet forward to return to the squat. Return to standing. That's one rep. Do 12 to 15. 

 

• Pike Walk/Pushup Combo

Targets core and upper body

Stand with your feet together, arms at your sides (A). Bend over (it's OK for your knees to be slightly bent) and place your hands or fingertips on the floor in front of you (B). Walk your hands forward into plank position and do one pushup (C). Keeping your hands in place, walk your feet up until they're as close to your hands as possible. That's one rep. Continue moving forward until you've done 5 to 6 pushups.

Trainer Tip Keep your neck in line with your spine at all times.



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Women's Love And Sex Tips Renaming one-night stands: Adult sleepovers

You know how one minute you're in a happy and fulfilling marriage and the next you find out that your husband of 20 years has been cheating on you with someone 10 years younger? Well, I do. MUCH BETTER I went from country club wife and mother of high school students to a single, 39-year-old “cougar.” In this weekly feature, I will share with you all the mind-boggling, head-scratching, is-this-someone's-idea-of-a-joke moments from my so-called single life. Consider this your private invitation to my tremendous learning curve… Where's the accountability? Uh! Damn the single life! Let me share with you what my new life as a “cougar” is missing, besides a husband. Accountability! I operate much better in the confines of a committed relationship, and one of the biggest reasons is the accountability of having to look another person in the face and be honest. I've never been a good liar, and I don't admire people who are skilled at that. So even though when I was married I got hit on, and like most women I formed my little crushes, I never strayed. In the 20 plus years I was married, I never so much as kissed another man. I couldn't imagine a more hurtful thing to do to someone else (my ex-husband was not plagued by such beliefs). I no longer have someone I have to face if I screw up, and my kids are adults, so we're just on the “courtesy text” program — if one of us is going to be gone for the night, we text the others so no one worries. I do what I want With no one to answer to, I flounder. I embrace being single — I really do love it. I love eating what I want for dinner and when I want to eat it. I love watching what I want to watch on TV. I love that I come and go as I please, and I don't have to check in to see if anyone needs me to do any bi*** chores for them. After two decades of considering other people's schedules and feelings, this is the upside to a lack of accountability. Loneliness is f'ing evil I'm not kidding. I've also come to the hard realization that if evil exists in this world, it is routed in loneliness. I'll be cruising along for a couple of months in my, “I'll be where I'm at” frame of mind and boom! Out of nowhere I'll feel lonely. Loneliness is followed by self-pity, which is typically followed by poor decisions. Oops, I did it again So yeah, answering to no one is all well and good until you desperately need to answer to someone to keep you out of trouble. Regular readers of mine know that last week I dodged a bullet with a fine, young 31-year-old ("Zach") and was so proud of myself for not sleeping with him. “Round 2 of resisting Zach” didn't go so well. We had another fun-filled night, and he showed me to my upstairs room, like I had requested. Then that sneaky little bastard asked if I wanted to get in the hot tub. I knew crawling into the upstairs bed, when his was downstairs, would be the wiser choice. I knew if I got in the hot tub, it would be game on. I woke up the next morning and retrieved my swimsuit out of the hot tub, so I'll leave it to you to do the math. While I'm not proud of what transpired, I'm no longer going to beat myself up about it. I didn't ask to be in my early 40s and single — that was my ex's choice. I'm doing what I can. I don't stumble often, but as a human, I get lonely and need to get laid once in a while. Is that honest enough for you? To make myself feel better though, I am renaming one-night stands "adult sleepovers," because that is exactly what Zach and I did. We had a slumber party like when we were kids and just threw in some sex. It happens.

How Do I Lose Weight 3 easy Tips to Lose Fat

Losing fat shouldn't be as hard as many people try to make it. People who are desperate to lose fat are often prone to take more risks (something that I try to help you avoid). The truth is that with some basic principles you can make some serious progress toward fat loss without any major effort. Often a client will come to me looking for some hints that will help them shed some weight quickly. I am always happy to tell them my secret tips that are always surprisingly effective. In fact, many people have found these tips to make an easy ten pound difference as they get started on a new program. You might thing that these suggestions are really hi-tech or mysterious, but in reality, they are basic principles that I've seen successful over and over again. Here they are.

• Avoid white food. This includes white breads, pastas, many cereal products, and even cracker-type snacks. Think about some other white things too like flour, potato products, rice, and even processed milk and cheese products. Some white foods that are OK for you to eat are cauliflowers, fish, and chicken.

• Ditch the sodas and other drinks that have calories, sugar, or even artificial sweeteners. I don't want you to drink much coffee either. Creamer? No. It's white, isn't it? I want you to take in at least half the weight of your body in ounces of water. This means that if you weigh 250 pounds, you should be consuming 125 ounces of water every day. This will be essential for getting the fat loss process in gear.

• I've already taken you off white products, now you need to do away with wheat products. I don't care if the package says whole wheat on it or not: it has to go. Check the ingredients of everything you're eating and if it has wheat in it, don't eat it.

These three rules are pretty easy to follow, aren't they? Sure, you'll have to adjust your habits a little bit, but it really won't be very hard once you get started. If you consistently adhere to these hints, you will be surprised at the progress you make in just a couple weeks.

Begin making even more progress in your fat loss program: get the Fat Loss Factor today Click Here.

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Fat Loss Factor Principles

Fat Loss Factor contains guidelines for a quick healthy lifestyle plan that can help anyone in any physical condition to lose unwanted belly fat. From the first principle of preparing for success to the last one, FLF implements a lifestyle of fitness, eating right for your body, and the mental attitude that it takes to reach your goal weight. The book is chock full of practical, down to earth advice.

Watch Here

Fat Loss Factor starts by measuring your basic statistics including weight, and body fat percentage. You are also asked to get photographs of yourself at the start so you can monitor your progress through the program. You're advised to check your clothing at the beginning too, because you'll likely find it to fit more loosely as you apply the principles of the program. Waist measurements are important too: women should ideally be around thirty two inches while a thirty five inch waist is ideal for men.

The program doesn't take a miracle approach to get what it promises: a lean, healthy body that you can be proud of. These goals are reached through the consistent practice of proven principles of fitness and health. For example, the book stipulates early on that a change in eating habits is essential to your physical goals. Eating healthy foods that promote fat loss, metabolism, and energy is equally important to following the exercise regimen prescribed in the book.

Once your body is cleansed and fueled by natural foods, you are introduced into some basic fat loss principles for exercise. According to the book, building muscle is essential to burning fat. That's right, you won't need any diet pills or other trendy supplements to get the body you want. The book explains how muscle tissue burns more calories than fat tissue, giving you the ability to burn fat even when you're not working out. By working in sets and supersets, Fat Loss Factor guides you through basic exercises that will build the muscle you need without bulking up.

By the time you reach the fourth principle of fat loss, you will find out that traditional cardiovascular routines are not what you want to do for your exercise. Citing scientific research from around the world, Fat Loss Factor urges exercising in bursts or what is called burst training. By alternating between high intensity and low intensity intervals, your body burns more fat and your workout is much shorter!

Readers will find Fat Loss Factor an entertaining and informative read that will motivate them to avoid weight loss and fitness gadgets and gimmicks and steer them toward practical fat loss methods that work.