Leg strength is important for balance and athletics. But did you know quadriceps strength could save your life? Studies show quad strength lowers your chance of death from any cause.
Squats are one of the best ways to develop lower body strength. However, avoiding strain on the knees is vital, and having proper posture when squatting is the key to avoiding that strain. Using a stability (Swiss) ball for wall squats is a great way to get you started safely while improving leg strength to move on to unsupported squats.
INSTRUCTIONS Stand with your back against a flat wall, then position the ball in between the middle of your and the wall. Keep your feet hip-width apart, slightly in front of your shoulders. Bend your knees until thighs are parallel to the ground then push back to starting position. Advanced option Perform the same exercise with one leg at a time, or while holding dumbbells
Develop proper posture First, make sure your feet point forward and your toes do not splay out or point in. What you want is for the feet to begin a bit closer to the body and then when you squat the knees will bend forward more. You don’t want too much forward bend, so if you find yourself leaning, simply raise your heels up off the ground to find better position without pressure on the knees. See the video for the details of this.
With proper posture and mechanics you are ready to begin doing the stability ball wall squats. Here, Alan shows three exercise variations to keep things fun and challenging.
Exercise 1 – Dynamic Wall Squats Place the ball on the wall, stand with feet apart, resting your low back again the ball for support. Slowly bend your knees to lower your body into a squat, such that your knees bend slightly forward as described above and on the video. Then slowly and steadily press your feet into the ground to return to the standing position.
Repeat this using either reps (say, 4 sets of 12-15 squats) or for a time period (say, 30 seconds continuous squatting).
Exercise 2 – Isometric Wall Squats You can also squat down and hold in the bent-knee position to develop tensile strength, or isometric strength in the lower body. You can do this at various heights to activate the muscle fibers in the legs at various positions.
Exercise 3 – Combined Exercise Once you have a handle on the above two wall squat exercises, you can combine them. For example, you can do five dynamic squats, followed by holding an isometric squat for 20 seconds, then either rest and repeat, or continue to more dynamic and isometric squats.
Give these a try and see what can work best for you. Over time you will develop great leg strength and lower body stability. This may be enough for some, while others can then graduate to unsupported squats.
Are you aging faster than your years? If you don't like what you see in the mirror, it may be time to evaluate some of your daily routines. The foods you eat and even the way you sleep can add years to your face and may shorten your lifespan. Here, experts discuss the most common age-accelerating habits and ways to reverse the process.
If your to-do list never seems to get any shorter, the stress from your hectic life may be taxing your body. "People think multitasking is good, but you don't actually get anything done-you just create more stress," said Dr. Raymond Casciari, chief medical officer of St. Joseph Hospital in Orange, Calif. Several studies show that chronic stress triggers the release of free radicals, the unstable molecules that damage cells and are responsible for aging. Instead of trying to do it all, Casciari suggests concentrating on one task at a time and only moving on once you finish it.
You rarely pass up dessert
Aside from adding excess pounds to your body, your sweet tooth may also be adding years to your face. "Internally, sugar molecules attach themselves to protein fibers in each of our cells," said Dr. Susan Stuart, a San Diego, Calif. board-certified dermatologist. This damaging process, known as glycation, can result in a loss of radiance, dark circles under the eyes, loss of tone, puffiness, an increase in fine lines and wrinkles and a loss of facial contours and increased pore size. Pass on the sugary treats if you want to preserve your youthful glow.
You get by on fewer than five hours sleep a night
Skimping on sleep not only results in dark bags under the eyes-it has also been linked to a shorter lifespan, said Casciari, who founded a sleep laboratory at St. Joseph's Hospital. "Sleeping within the seven-hour range is optimal," he said. Get to bed earlier if you have the symptoms of sleep deprivation, which include a lack of daytime energy, mental sluggishness, attention problems, or weight gain, Casciari said
You love a good TV marathon
Binge-watching the latest season of House of Cards is one thing; regularly gluing yourself to the TV is another. In a British Journal of Sports Medicine study of about 11,000 Australians ages 25 and older, researchers found that for every hour of television watched, adults cut their life expectancy by 22 minutes. What's more, people who spent an average of six hours a day watching TV lived five years less than their non-viewing counterparts.
"This effect is more about sitting and being inactive than the TV watching," Casciari said. "When you sit for more than 30 minutes your body begins to deposit sugar into your cells, which makes it much more likely you'll be overweight as well." Whether you're watching TV or at your desk, get up every 30 minutes to walk around, he said.
You spend most of the day sitting
The dangers of a sedentary lifestyle are well-documented: People who spend most of their days parked in a chair are at increased risk for kidney disease, cardiovascular disease, and cancer, not to mention obesity.
Naturally, exercising regularly helps to prevent these health issues and keeps you living longer, according to a study from the British Journal of Sports Medicine. Study participants who exercised 150 minutes or more a week lived 10 to 13 years longer than the inactive bunch
You don't use eye cream
Even a no-fuss skincare routine needs to include a good eye cream to keep aging wrinkles at bay. Skin around the eyes is thinner than the skin on the rest of your face and shows age faster, Stuart said. Keeping the eye area moisturized can take years off your face.
"Eye creams that are most effective contain Retin A, a form of vitamin A," said Stuart. Other important factors include emollients and moisturizers that trap moisture, antioxidants, hyaluronic acid, and vitamin C. "These promote formation of collagen and elastin to tighten the skin and reduce fine lines around the eyes," Stuart said.
You use sunscreen, but only on vacation
Running errands, driving, and walking back and forth to the mailbox may do more damage to your skin than spending a day at the beach if you do it sans sunblock, said Dr. Sarah L. Taylor, associate professor of dermatology at Wake Forest Baptist Medical Center.
"The number-one cause of nearly every sign of premature aging on the human face is ultraviolet exposure," Taylor said. "UV light is present even when it's cloudy or raining." Protect your skin by wearing sunblock any time you go outdoors. Taylor recommends an SPF between 30 and 50 for daily use.
You wear too much makeup
Metallic blue eye shadow aside, excess makeup can age you in less obvious ways, too, said Stuart. "Wearing excessive amounts of makeup, especially oil based products, can clog your skin pores and cause outbreaks." In addition, overusing skin products with fragrances, irritating chemicals, and alcohol agents may dry out the skin by removing its natural oils, which causes premature lines and wrinkles. Consult with your dermatologist for guidance.
You sleep with your face in the pillow
Sleeping on your stomach or on your side with your face smashed into the pillow can create wrinkles and accelerate aging. "The connective tissue and collagen in your face becomes weaker and less supportive with age," said Dr. James C. Marotta, a board-certified facial plastic surgeon and skincare expert. "So when you sleep on the same side of your face night after night, your skin won't smooth out or spring back as quickly as it did when you were young." Those crease lines from your pillow can become permanent. Sleep on your back or invest in a satin pillowcase to keep skin smooth.
You keep your home toasty warm
When it's a snowy mess outside, it's tempting to crank up the heat indoors. But whether you light up the fireplace or turn up the thermostat, both suck moisture out of the air, Marotta said. "This can lead to dry, inflamed skin, which over time has aging effects." Investing in a humidifier helps counteract the dry air (40 to 60% humidity is optimal) and can free your skin from itching, scratching, and flaking. Alternatively, Marotta recommends placing a wet towel over a radiator or a bowl of cold water in the room as a way to add back some of the lost moisture.
You sip drinks through a straw
Drinking dark-colored beverages through a straw can prevent stains on your teeth, but just as squinting can eventually cause wrinkles to form around your eyes, pursing your lips can also bring about premature wrinkles around the mouth. "This also occurs when smoking cigarettes," said Dr. Janet Prystowsky, a board-certified dermatologist in New York. Pour your bottled beverages into a drinking glass to avoid puckering up.
You cut out all fat from your diet
Some fat is necessary for maintaining a youthful feeling and appearance, said Franci Cohen, a certified nutritionist and exercise physiologist from Brooklyn, NY. "Heart-healthy omega 3 fatty acids found in oily fish (such as salmon and mackerel) and certain nuts (such as walnuts and flax seeds) keep skin supple and plump, thereby preventing wrinkles, and they boost both heart and brain health as well," she said. The Academy of Nutrition and Dietetics recommends including fish in your meals at least twice a week.
Slumping in front of a keyboard for hours on end can cause your spine to form an unattractive and potentially harmful hunched posture over time, said Dr. Jeremy Smith, orthopedic spine surgeon at Hoag Orthopedic Institute in Irvine, Calif.
"The spine has a well-balanced S-shaped curvature in order to stabilize and support us," Smith said. "Poor posture or slouching deviates the spine from this normal alignment, and as a result, the muscles, disks and bones become abnormally stressed." Pain and fatigue often follow, and possibly spinal degeneration and a permanent deformity. Practice good posture by checking it throughout the day: ear, shoulder, and hip should form a straight line when seated.
So you want to be healthy and strong all at once? You don't have to starve yourself to get the skinny body you want because your body will normally stay thin if you eat healthy and get the right amount of exercise. However, being healthy does require some work and for that you must eat healthy foods, consume a lot of liquids (water), and maintain a good exercise regimen.
1. Eat good foods! Boxed foods are not healthy. Things like Hamburger Helper and Shake and Bake, anything similar that's already pre-cooked is generally not healthy for you. In fact, they can be considered junk food. And don't even get started with McDonald's! Did you know that Burger King and McDonald's are extremely unhealthy? So try not to eat there on a regular basis. Maybe once in a while but not daily. It contains high cholesterol! A good idea is to eat at least one piece of fruit in the morning with breakfast and at least one serving of vegetables with dinner. You should generally eat way more vegetables, but that's the bare minimum! Eat a lot of fruit, they're delicious and very good for you as well. Try to buy fresh or freeze-dried fruit, not dried fruit; freeze dried is more natural whereas dried often has added sugars- canned can be coated in really thick syrup which is full of sugar. For vegetables, eat a salad with your lunch, or add vegetables to a sandwich. Lots of people don't care for vegetables, but you have to eat them! Think up creative ways to enjoy them- this does not mean coat them in sugar. Another thing you can do to eat healthily is to eat healthy snacks. Are you eyeing those chips on top of the fridge? Try substituting crackers with peanut butter or mini-toasts with cream cheese for them. You are allowed to snack, but only if they're healthy. Try to avoid junk food, but if you love it, at least ask for healthier alternatives. If you find it really hard to stay away from junk food, ask a friend or parent for help.
2. Don't drink your calories! Make sure you drink milk and juice in moderation. Water is the best; it's all-natural and tastes good too. If you're used to drinking only milk all day, get a water bottle, and refill it a lot. Even if you don't like it, keep drinking, it will do amazing things for you, including help you lose weight, and give you clear skin! Try flavored water if you still hate the taste of plain water.
Exercise! Exercise is really good for you (in moderation). And don't worry about having to go to a gym- you already exercise just in everyday life! These are all forms of exercise:
Stuff you do in gym class or after school sports
Walking around the house, or school, or to get to other places
Cleaning your room
Here are some easy exercises you can do if you want more (just some ideas):
By Paula Forrest
Alright ladies let’s be honest, professional makeup brushes are an investment. And, like any other investment, we want a great return on that investment. To make sure that will happen you must take care of your brushes. People always forget this. The best thing you can do is get on a brush cleaning routine…AND DO IT REGULARLY. Also a tip that most people don't know is to make sure you clean your brushes after you purchase them but before you use them. Why? Because during production, they collect dust, dirt, debris and bacteria.
For those that suffer with acne or have sensitive skin, you will greatly benefit from keeping your foundation brushes clean at all times. Reason? All that bacteria can cause break outs and when you have build up on your foundation/powder brushes it can cause your brushes to be rough and scratchy which will irritate the skin. The best thing for you to do is clean your foundation/powder brush after every use to assure you are taking the best care of your sensitive skin. I understand that is a big commitment, but once you get into a routine it will be easy as pie. If you’re one who never cleans your brushes think about all the old make-up and bacteria that builds up in your brush and then you go rubbing it on your face… um, gross!
5 Reasons why you should always clean your makeup brushes:
Tips on how to wash your brushes:
When wetting your brush be sure to hold it head down at an angle under LUKE WARM water. Why not hot water? If you use hot water it will break up the glue in the ferrule which will loosen the bristles and destroy your brush.
**Also, DO NOT submerge your brush and DO NOT run water into the ferrule. Doing this will also loosen the glue in the brushes.
Be sure to work a small amount of the cleanser into the hairs. Wash thoroughly but gently – DON’T scrub.
A big part of cleaning your brushes is how you dry them… DO NOT stand them up. This allows water to run into the ferrule which loosens the glue as well. Below I have taken a picture of my brushes drying to show you a technique that I use and I also attached a picture I found on Pinterest of another smart way to dry your brushes with a simple wire hanger and some chip clips.
Hope you enjoyed learning a thing or two about better brush care. Try it out, you won’t be disappointed.
I wish I could explain how Amazing I Feel After my Workout... All The People that Works out every day Know What I mean.. I spent A month home, And was frustrating for me seeing my husband going and getting back, Full of energy and I was feeling like a vegetable lasagna 😁😂, now I'm so grateful to be able to get back and do what I love, being active..So if you don't exercise please give a try and maybe you will love it to. Fitness is my religion and the gym is my church...
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