How to prevent those Stretch marks!

Skin specialists prefer to avoid skin disorders instead of letting it grow without attention. If you look at the stretch marks, you can have them cured as prevention is better than cure.
What are these stretch marks? By consulting Oxford dictionaries we see that stretch marks look like stripes or streaks on our skin. These are especially present on abdomen that are because of skin distension from obesity or even because of pregnancy. The version of NHS is that stretch marks are the lines or narrow streaks occurring on skin surface. That is how experts define these stretch marks. Here are some details for its prevention:
These marks may occur for various reasons, like due to body building, during pregnancy and thus its prevention may be done differently in each case.
Pregnancy
Stretch marks are not the side effect of being a mother. If you take proper steps during pregnancy period, these may be avoided as the baby is developing. You need to take some actions to avoid these soon after you know about your pregnancy.
You should well hydrate yourself by taking lot of water for helping and maintaining skin elasticity. This helps the baby to be hydrated too. During the pregnancy period babies share all what you eat or drink and that is why expected mothers need to consume little extra. Consider drinking water, please note that the amniotic sac is all water filled, so the sac consumes your normal drinking.
Some exceptional moisturizers are available on shelves but during pregnancy you should choose the one specially designed for the stretch marks caused by maternity. This is the period when hormones keep fluctuating and that impacts skins ph balance, collagen production and elastin etc. during the pregnancy. Compared to specially designed moisturizers, regular moisturizers will not address such changes. Daily use of this cream meant for maternity stretch marks or equivalent lotion keeps the skin flexible and nourished. This way, one needs to be conscious and start using this to avoid stretch marks.
During pregnancy period one needs to consume lot of vegetables and fruit. You need such food as well as the nourishing child also benefits from these nutrients. You need vitamins, antioxidants and minerals to help skin cells to remain strong as well as intact as the belly grows due to pregnancy. Start using prenatal vitamins soon after you know your pregnancy has started and reduce the use of sugar, soda drinks that are not good for baby and cause dehydration of skin too.

Body Builders:

Body builders often get surprises when they put on weight and they note these stretch marks. Men usually do not opt to see skin specialists for skin marks as ladies do. They can of course, avoid these stretch marks during their workouts and body building training.

Men need to cool down under a shower. Lot of perspiration doing a workout would keep the body cool preventing overheating. This trend of having s shower after workout session is all a natural desire. On the other hand hot showers and hot tubs reduce skin moisture and rob protective oils. Hot showers also accelerate stretch marks to appear.

It is better to have a cooler shower instead of a steaming one. It need not be chilling but warm water is fine with that situation of body. In case you feel aches, you can use hot water bottles or hot towels or even muscle creams for easing the problem but in all cases do have warm shower. Better use a wash for moisturizing body, better to use the one which is designed for avoiding stretch marks. This will help the skin to keep moisture and the skin will be more stretchy and pliable.

Such lotions would stimulate production of collagen that is good for skin elasticity. This allows the skin to stretch easily around the muscles when they are flexed, and they shrink back to original form as muscles are again relaxed. Men may also use maternity creams but better to use the ones designed for body builders and athletes.

Dieters:

Some people gain weight and get these skin marks but those marks may occur as someone would lose weight suddenly. This can be avoided as we maintain elasticity of our skin. This means we see skin’s shrinking ability without scarring. In such a situation we need to avoid fruit juices that are more acidic but use just water for our thirst needs. We need to keep our body fully hydrated so skin cells maintain their reproduction.

Skin regeneration badly needs minerals and vitamins. For that we need to take multi vitamin dose daily to maintain skin’s nutritional needs as you would be taking low calories due to your dieting pursuit.

You better use stretch mark cream all over the body twice daily. These stretch marks may appear due to weight loss and these can appear anywhere. In case you reduce weight in one part, these marks may appear in some other adjoining area showing stress. This way it is better to use this cream all over your body for skin nourishment and avoiding these marks to appear.

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Pilates for beginners

Pilates for beginners — is that an oxymoron? Not at all. Pilates isn't just for fitness fiends. Pilates is an accessible way to build strength in your core muscles for better posture, balance and flexibility. If you're considering a Pilates classes in Doha, here's what you need to know before you head to the gym.

What exactly is Pilates?

Pilates is a method of exercise that consists of low-impact flexibility and muscular strength and endurance movements. Pilates emphasizes use of the abdominals, lower back, hips and thighs. Pilates is named for its creator, Joseph Pilates, who developed the exercises in the early 1900s.

A Pilates routine typically includes 25 to 50 repetitive strength training exercises. Pilates is similar to calisthenics, such as situps and pushups. In fact, some people call Pilates the ultimate form of calisthenics.

Is Pilates for beginners?

It's a common misconception that Pilates is only for serious athletes or professional dancers. While these groups first adopted Pilates, they aren't the only ones who can benefit from this approach to strength training.

Another common misperception is that Pilates requires specialized equipment. Indeed, when you think of Pilates you probably picture the reformer, an apparatus that resembles a bed frame with a sliding carriage and adjustable springs, or the cadillac, a type of trapeze table. The reality is that many Pilates exercises can be done on the floor with just a mat.

What are the benefits of Pilates?

By practicing Pilates regularly, you can achieve a number of health benefits, including:

• Improved core strength and stability
• Improved posture and balance
• Improved flexibility
• Prevention and treatment of back pain

Do check out some really cool deals for doha pilates classes .

Source-http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/pilates-for-beginners/art-20047673?pg=2

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Busy Mum's Guide To Running

If you're a busy mum wondering how you can fit exercise into your daily schedule, writer and runner Fiona Bugler has some advice from real mums about their top tips for busy mums on the run!

Plan your diary at the beginning of the week – and get a running buddy!

“I’ve got two kids, aged 11 and 15, who both have hectic schedules. I plan my runs at the beginning of the week and have them written down in more than one place (my desk, my diary, my running log in pencil, my iCal), so there’s no excuse. I also make sure I arrange to meet friends for a run, that way it’s harder to get out of and the kids know that running with Sam on Monday and Julia on Tuesday night is part of mum’s routine.’ Fiona Bugler, author of this article.

Remember a happy mum is a good mum

Life has it stresses and strains, and studies prove that running is good for your mental health and not working out is bad for it! @CarolR4W (real name Carol Fairburn) – “a runner! Married mum of two, works for running4women, has beaten cancer twice and loves to motivate and inspire other people to run!” – tweeted: “Whatever is happening, I always make sure there's time for me!” … “They know mum's not happy if she can't run”. 

Get the kids involved

@forallevents tweeted: “Train with the kids and make it a family goal.” Run For All is a charity set up by the Jane Tomlinson Appeal with events taking place in Leeds, Hull and York. There are junior races – 2.5k for nine to 14 year olds and 1.5km (with an adult) for three to eight years old – in the summer 2012 series.

Time management

Run to and from school (before the pick up and after you drop the kids off). If you work, get out at lunchtime. You might feel under pressure if you’re working part-time, but you are entitled to time off work and will be more effective after a run. A 30-minute run is better than nothing. 

Source-http://therunningbug.co.uk/training/women/b/weblog/archive/2012/02/06/busy-mum-s-guide-to-running.aspx

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8 NUTRITION TIPS FOR WOMEN!

Have you ever thought to yourself, "I know my diet isn't perfect? Between family, work, and running around, I just feel tired a lot of the time. Maybe there's something missing in my diet that would give me the energy I used to have."

If you answered yes, or simply feel that you could use more energy to get you bursting through each day, please take the next few minutes to learn these eight nutrition tips to improve your stamina and performance.

Plus you'll be getting information on the nutrients you need to fight the chronic diseases that are of increasing concern to women. If you have a friend that could use a boost, print this out for her.

Busy women often find themselves skipping meals, eating "empty" snacks, skimping on vitamins and overstuffing with fat-free foods. Women also have to realize that what works for men may not work for them. We have different nutritional requirements.

To help you meet those requirements, here are eight nutrition tips. Follow them, and your stamina and performance should improve, plus you'll be getting vital knowledge about the nutrients you'll need to fight some chronic diseases that are of increasing concern to women.

1

 EATING OFTEN

Most people don't eat often enough to get as lean and trim as they would like. Let's think of your metabolism as a burning fire. Ok, what is your metabolism? The term: resting metabolic rate (RMR) is the number of calories your body burns at rest to carry out typical body functions like breathing and pumping blood.

RMR makes up most of your metabolism - the total number of calories you burn in a day. Back to your fire, or metabolism; women that feed their bodies with 300 calories every three hours will be naturally boosting their metabolism and may improve their memory and cognitive skills later in the day.

On the other hand, skipping meals can leave you feeling drained, unable to concentrate and want to forfeit your evening workout. Long stretches between eating signal the body to slow the metabolism and store fat - it's the survival mechanism left over from our heritage as hunter-gatherers.

When we skip meals earlier in the day we may want to overeat at night. When night time falls you'll be more likely to choose foods that are high in fat, sugar and calories; leading to feelings of guilt.

SNACKS

Best to eat around five times a day--that's three meals and two snacks. Always plan ahead if you have a busy schedule. Store some snacks that you know are healthy in your workbag. Some suggestions include:

• Almonds
• Apples
• Dried fruit
• Energy bars
• Protein bars
• Meal replacement or protein shake (with your shaker cup)
• Canned vegetable juice
• Small boxes of ready-to-eat breakfast cereal

These are all good choices that are high in carbohydrates, fiber, vitamins and minerals. Get yourself a cooler and enjoy cottage cheese or yogurt as your mini meal.

2

 BOOSTING YOUR B2

Vitamin B2, or riboflavin, assists in the breakdown of carbohydrates and fats for energy for working muscles. It is obvious then that this vitamin plays a crucial role during endurance exercise. Research on women shows that 30 minutes of daily exercise lowers riboflavin levels in the body.

What does this mean for you? As a women that exercises you should try to get at least the RDA (1.3 milligrams for women). Talking with your doctor about whether or not you need more than the RDA is best, especially if you enjoy endurance training.

SOURCES OF RIBOFLAVIN

• 1 percent or skim milk
• Nonfat yogurt or other low-fat dairy foods
• Breads, cereals and other grain products are also good sources.

3

 BONE UP ON CALCIUM

"Drink your milk; it will help you build strong bones." This sentence we have all heard over the years through our schools, the media and in our homes. Getting enoughcalcium and protein is particularly crucial for women, who are susceptible to osteoporosis.

Activities such as running and weight training help build stronger bones, however if you are amenorrheic (missed menstrual periods), you can lose bone mass despite regular exercise.

Reason: Amenorrheic women have lower levels of estrogen, a hormone that plays a key role in building and maintaining bone calcium.

An estimated 25 percent of women runners become amenorrheic at some point often due to their low body weight and low levels of body fat. Some are helped only by estrogen-replacement therapy. In other cases, changes in their diet work well - especially if they've been eating not enough calcium and protein.

For amenorrheic athletes, the calcium RDA of 800 milligrams for women over the age of 24 is insufficient. Around 1,200 milligrams, the equivalent of four servings of milk, looks to be more appropriate. As for protein, women vegetarians should know that a low intake may put them at higher risk for amenorrhea.

Always be sure you get regular servings of dairy products, calcium-rich tofu and greens, and calcium-fortified orange juice. Also, eat lean meat and/or high-quality protein combinations such as pinto beans and rice. Avoid fiber supplements as these bind calcium and other minerals in the intestinal tract. When this happens the absorption of essential nutrients decreases.

4

 VEGETARIANS, GETTING YOUR VITAMINS

Women who are vegetarian have thought that not consuming meat products is a great way to reduce their fat intake, boost their carbohydrates and improve their overall health. Are they right in this way of thinking?

Research is showing us that vegetarians are generally healthier than meat-eaters, that they have a lower incidence of cancer and heart disease and that they have leaner bodies.

We need to be in the know. Being a vegetarian doesn't guarantee improved health. When the health of vegetarian women is compared to non-vegetarians, they took in less:

• Calcium: Essential to the formation and maintenance of strong bones and teeth.
• Zinc: Even a minimal deficiency of zinc impairs thinking and memory. Important for a strong immune system.
• Vitamin B12: a vitamin crucial for healthy red blood cells and nerve fibers.

Those in the study ate less than half the RDA for B12. Since B12 is found only in animal products (red meat, fish, shellfish, eggs and milk are good sources) strict vegetarians (or "vegans") must look for foods, such as soy milk, that are fortified with this vitamin.

Zinc is found almost exclusively in meat (oysters are an especially rich source). An exception is whole grains, but stay away from grains that are refined as they lose their zinccontent. Wheat germ is one of the best zinc sources. You can easily add a tablespoon or two to hot cereals, casseroles, soups or blender drinks.

5

 GO GREEN

Folate, another gem in the B vitamin family, is waiting for you in green, leafy vegetables such as broccoli, kale and certain dark-green lettuces. Most women don't get enough of this vitamin, and the deficiency is linked to severe neural-tube defects in newborns.

This connection is so strong that the Centers for Disease Control and Prevention (CDC) and the U.S. Food and Drug Administration (FDA) now recommend that women take in 400 micrograms of folate daily, which is more than twice the current RDA.

Recently there has been talk by the FDA of fortifying grains with folate (as is already done with the B vitamins thiamine, riboflavin and niacin). Adding folate to breads and pastas would boost your folate intake by an estimated 30 to 70 percent.

As we wait for this to take place, try to eat good sources of folate daily. Sources of folate include: leafy greens, citrus fruits. A 6-ounce glass of orange juice contains 120 micrograms of folate. Folate can be lost from foods during preparation, cooking, or storage.

To Retain Folate:

• Serve fruits and vegetables raw whenever possible.
• Steam, boil, or simmer vegetables in a minimal amount of water.
• Store vegetables in the refrigerator.

6

 ADD SOYBEANS TO YOUR ROUTINE

People who eat regular servings of soybean products (such as tofu and miso) are at a lower risk of heart disease. One of every two women will die of cardiovascular disease.

And although we women are, on average, a decade older than men when the disease first strikes, it kills as many women as it does men (ten times more women die of heart disease than die of breast cancer each year).

Native to East Asia, soybeans have been a major source of protein for people in Asia for more than 5,000 years. Soybeans are high in protein (more than any other legume) and fiber, low in carbohydrates and are nutrient-dense. Soybeans contain substances called phytoestrogens, which can significantly lower your "bad" LDL cholesterol and raise your "good" HDL cholesterol.

Add soybeans to soups and casseroles as you would other dried beans. Tofu works well in salads, pasta dishes, sandwiches and even shakes. And though soybeans are somewhat higher in fat than other beans, that fat is primarily the cholesterol-lowering monounsaturated and polyunsaturated types.

7

 IRON WOMEN

"LEAN CUTS OF RED MEAT PROVIDE IRON WHILE STILL MAINTAINING A LOW-FAT DIET."

Did you know that 50 percent of all women runners are deficient in iron? Iron is necessary for production of hemoglobin in your red blood cells. Low iron levels result in fatigue and poor endurance, since the blood is unable to carry oxygen as efficiently to working muscles. Another sign that your iron levels are low: feeling chilled or cold.

Though losses of this important mineral occur during menstruation and in a few other small ways, lack of iron in the diet is the most likely cause of deficiency, as studies show that women distance runners usually get less than the RDA of 15 milligrams.

The solution is simple: eat more iron-rich foods. The two best choices are lean red meat and dark poultry, because the form of iron they contain is easy to absorb. Women often say no thank you to red meat due to its fat content, but by choosing lean cuts you can get your iron while still maintaining a low-fat diet.

Two good non-meat sources are lentils and iron-fortified breakfast cereals (see table, below). Also note that the tannins that are in coffee and tea block iron uptake from food, so drink these beverages between meals, not with them.

Checking in with your doctor is best, before turning to supplementation as your source of iron. Too much iron also has its risks. Too large of amounts can limit the absorption of zinc and may also cause constipation. You can increase your iron intake with 2 to 4 ounces of lean meat a day.

8

 COUNT CALORIES WHEN CUTTING FAT

"FAT-FREE FOODS ARE USUALLY LOADED WITH SUGAR AND CALORIES."

Sure, there are countless varieties of fat-free and reduced-fat products - but this fat-free frenzy has a downside. Too many people think that if a food is fat-free they have a license to eat as much of it as they want. Not true.

Remember that "fat-free" does not equal "calorie-free". Fat-free foods are usually loaded with sugar and calories, so gorging on them will cause weight gain.

Fat-free yummys may also starve you of important vitamins and minerals, since many fat-free products are refined which means that they're low in key nutrients. Many are also lower in fat-soluble nutrients such as vitamin E, an antioxidant that protects against age-related diseases.

Research shows that women who switch to a low-fat diet (less than 30 percent fat calories) often fall below their requirement for vitamin E.

To beat the fat-free nutrition blues and retain your youth, make sure you're getting several servings of fresh fruits and vegetables a day. To get your vitamin E, eat plenty of whole grains, and try to use small amounts of vitamin E-rich oils, such as flax or Udo's oil on foods after they are cooked and on salads.

If you are buying fat-free foods check food labels for calorie amounts. It's the number ofcalories consumed (taken in) verses the number of calories burned (out) that will result in a healthy body weight and appearance. Simply put: for weight loss, you need to take in fewer calories than you burn.

Source-http://www.bodybuilding.com/fun/fawnia29.htm

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Top 10 Benefits of getting a Pedicure!

1.  Appearance! Having nice groomed, polished toes is always nice and can make you feel sexy and sleek when wearing a nice pair of opened toed heels or jandals.

2.  Dry skin! Your therapist is able to scrub and exfoliate your feet to help soften and scrape off dead dry skin especially around the heel and big toe area. However for more severe cases of  painful cracked heels your therapist may refer you to a Podiatrist who are qualified to use cutting implements to treat such foot disorders.

3. Skin or Nail Conditions! Your therapist should be able to recognise a skin or  nail condition, disorder or infection while washing your feet. Then would be able to refer you to a doctor or podiatrist so you can get the correct medical attention your feet or nails need.

4. Nail Health! Buffing your nails doesn’t just make them look nice and shiny but is also important to stimulate blood flow to the area. Blood carries nutrients which are vital for nail health and growth.  Although we clip our nails short, good nail growth can be a sign of good nail health.

5. Relaxation! Pedicures can include massage and getting your legs and feet massaged can be a great way to relax, release tension and de-stress.  And we all know how important it is for oneself to take some time out some times and regular de-stressing is vital for your health.

6. Lymphatic  and Blood Flow!  Another benefit from massage is stimulating blood and lymph flow. Your body has lymph nodes all over which are the tiny factories that help process and clean the toxins from your lymphatic fluid (lymph) into the blood which then gets taken back through the veins to the heart to get cleaned.  Lymph nodes are also known as glands which in our legs are situated behind our knees.  Also in our armpits and near our jaw and when these get overloaded with toxins they can swell and feel tender. Therefore leg massage can help our lymph to flow more easily up to our knees for better and more efficient drainage.  Drinking a glass of water after massage is also helpful as it helps to flush these toxins out of the body which then gets expelled through our urine.

7. Cuticles! Over grown dead cuticle can make your nails and feet look dry and untidy. Your therapist push back your cuticles and gently scrape off any dead cuticle off your nail plate which in turn leaves your nail plate tidy and clean ready for your nail lacquer to go on.

8.  Silky Smooth Feet! Most therapists will also use a good moisturiser on your feet and use a cuticle oil to condition your cuticles and toes leaving your feet feeling silky smooth.

9. Colours! Nail lacquers are fun and there are loads of colours to play with.  With colours to fit any season or any occasion, your therapist will also use a base coat to protect your nail plate from getting stained.  A top coat will also be used to help lock in your colour and help the lacquer last longer.

10. Feel Good!  One of the most important benefits in my opinion is the feel good factor.  Its amazing how your feet when treated can make you feel SO good about yourself and give a real confidence boost,  along with feeling relaxed, clean and pampered of course. And remember all of this doesn’t just stop at feet.  These 10 benefits are just as good for a relaxing (hand) manicure too.

Source: http://www.luxelounge.co.nz

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Reasons why people can't gym!

Many of us think about losing a few kilos while we pretend to be busy working. But only a few lucky ones can actually do it. Sigh! Most of the health freaks get enrolled in a gym but quit mid-way. Reason? Well, there can be plenty. People across all age groups believe in remaining fit and fine these days, but due to many uncalled for reasons are not able to follow the hard-core gyming routine. Today, we list out those reasons which stop you from hitting the gym. So, beware of these, so that you can fit in those perfect pair of jeans you always dreamed of in high-school!

Here are some common reasons of why people can't gym:

Can't stop binging

One cannot control their constant craving for food. Result? Hands go straight to the nearby jar of munchies you keep under your desk. Yes, you manage to sneak out on those bingy food items and can't kill your eating habits. Food can be a reason why you cannot gym. Gyming means you have to control your intake on food. If you are a big foodie then this can be a big reason for skipping your exercise classes.

Excessive laziness

Laziness is one of the biggest barriers in losing those extra kilos. It can aslo be one of the reason why people avoid gym. Excessive laziness leads to putting on pounds of weight. So, stop being lazy and get into your gym gear. Start exercising to lead a healthy life.

Work stress

Going to gym and working out can be the best stress reliever. But, if there is immense work pressure then a person may refrain from hitting the gym. After a day of hard work and stress in office, you dont really want to run on that treadmill. Yes, quite true!

Lack of sleep

Lack of sleep decreases the energy levels in the body which makes it harder for a person to carry out a good work-out. Sleep deprivation is not good for health and makes less motivated. It also makes you less likely to grab your exercise gear and go to the gym. So one should get a proper sleep in order hit the gym and exercise.

Can I exercise?

First thing which comes to our mind when we think of gyming is whether we will be able to exercise or not. We also tend to think if we would be able to use the equipment's properly or not. These thoughts stop us from going to the fitness center, so push them backwards and put on your running shoes. Clock says, run dear run!
Get fit in style, try out the best gyms in doha !

Source-http://zeenews.india.com/news/health/fitness/reasons-why-people-cant-gym_1639066.html

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Best Upper Body Workout for Toned Arms, Shoulders & Upper Back

Strong, lean, toned arms are a goal for many women, but far too many of us go about trying to reach that goal in all the wrong ways. It's not the exercisers fault; there are a lot of supposed “professionals” out there that push inaccurate information that ends up only hurting or at least hindering women in their progress towards their goals. In fact, there are some highly visible trainers out there that encourage women to never lift over a measly 3 lbs during a workout. Can you believe that? What kind of personal trainer encourages an individual to avoid building any functional strength whatsoever? If you followed advice like that, you wouldn't even be able to lift a gallon of milk without help! Not to mention that lifting heavily has an extensive list of health benefits for literally every age and fitness level; a boosted metabolism, increased bone density, hormone regulation, and a reduced chance for diabetes, high blood pressure, high cholesterol, depression, and more. 

I know you've heard us say it before, but in case you're brand new to fitness or trying new gyms in Qatar or need that extra push to challenge yourself with heavy weights, I'm happy to say it again; don't be afraid to lift heavy. Since I've thrown my heart into lifting like I mean it, I've only seen my body get stronger, smaller/more compact, and more toned. It's also incredibly empowering to realize that the weight you lifted a couple of weeks ago is no longer challenging enough – it's an exciting event to have to bump up the weight you're lifting (or maybe I'm just a huge fitness nerd? Whatever, I'll take that label). Looking to loose weight quickly find the best gyms in Doha,Qatar!

If you want to lose arm fat, boost your metabolism, and get a healthy, strong, sexy upper body, do this Tank Top Arms Workout 2-3 times a week (along with lower body, of course).

This particular upper body workout targets your arms, upper back, and chest. Just because it has a girly title does not in any way mean that this workout can't or shouldn't be done by men. There is really no such thing as a male or female workout, and I promise that if you select an appropriate weight, there's a very small likelihood that you wont be very sore after this workout.

Not only are we utilizing super effective, wonderfully efficient supersets (pairing exercises together that work opposing muscle groups, minimizing or eradicating the need for rest between sets), we're also throwing in an extra burnout round of pulses after the last set of repetitions of each exercise.

Workout Structure

• Quick Cardio Warm Up
• Upper Body Supersets + Burnout
• Group Exercises
• 10 Reps, 2 Sets, + Burnout Pulses
• Equipment: Dumbbells
• Cool Down & Stretch Included

Hammer Curl – Kelli is using 12 lbs
Bentover Tricep Extension – Kelli is using 9 lbs

Chest Fly – Kelli is using 18 lbs (15 lbs for the second round)
Reverse Fly – Kelli is using 6 lbs (3 lbs for the second round)

Overhead Press – Kelli is using 12 lbs (9 lbs for the second round)
Dumbbell Pulllover – Kelli is using 12 lbs (9 lbs for the second round)

+Cool Down & Stretch

We have included the amount of weight that I'm lifting as a reference point – the actual amount that you will want to lift for each upper body exercise is going to depend specifically on your own personal strengths and weaknesses. Aim to select a weight that has your muscles screaming by reps 8-10, but that doesn't force you into poor form for the movement. Because we're doing a burnout round at the end of that second round, you're going to want to keep an eye out for diminishing form, and lower your weight if you find yourself starting to cheat to make the exercise easier; it's always better to do the exercise with a lighter weight and perfect form than it is to sacrifice form to lift heavier.

How long will I have to do this upper body workout before I start to see results?
If you do this workout 2-3 times a week along with our cardio and lower body workout videos, and you implement healthy eating habits, you can see small changes in your body in as little as a week – though you shouldn't feel discouraged if it takes up to 2-4 weeks to start to see changes. You will likely feel a difference very quickly (about a week or two) see changes in 1-3 weeks, and have other people start to notice your body's changes in about 3-5 weeks. The thing you should know is that these workouts work, absolutely, without a doubt. Stick with and and you will see for yourself!

Find some good gym discounts in doha. 

Source-https://www.fitnessblender.com/videos/tank-top-arms-workout-best-upper-body-workout-for-toned-arms-shoulders-and-upper-back

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Small Changes to Improve Your Health in Your 20s, 30s, and Beyond

Sometimes it feels like being healthy is just living in asylum. No eating this, no drinking that, no doing this, no doing that. That can steal the joy right out of everyday life. What if we told ourselves “yes” instead?

National Women’s Health Week is all about shouting a resounding YES! to living a healthier life. Yes! to taking care of ourselves, body and mind.Yes! to preparing for the future. Yes! to making better choices. While you may need to make different kinds of changes depending on your age and stage of life, all women can make small changes for better health.

Here are some ways to say YES to a healthier you

ACTUALLY Eat Healthy

You have heard this many times. So what’s stopping you? There are tons of recipes, cooking tips, and meal plans (with shopping lists!) to choose from. You can even get your kids on board. In your 20s? Now’s the time to get in the habit of healthy eating. Learning to eat well now will make it a lot easier to keep eating well throughout your life.

Get Active, No Matter Where You Are

You know you need to work out, but it doesn’t have to be in a gym. Spend a little more time doing the things you love. For example, walk the dog a little quicker, for a little bit longer every day. Little steps can lead to big changes. If you love dancing, take a dance class. Or if you enjoy socializing, join a tennis team, or start a running group. In your 30s? It’s not too late to fit exercise into your life and develop a routine. The exercise will help with stress, too.

Pay Attention to Your Mental Health

This one can be tough, especially for women who juggle work and family. After all, if it was easy to lessen stress, wouldn't we all be doing it? When you are feeling stressed, try stretching, deep breathing, or talking it out with a friend. If one thing doesn't work, try something else.

Get Regular Checkups and Preventive Screenings

One of the best ways to reduce your risk for illness and disease is to see your doctor regularly—before you get sick. In your 50s? Ask your provider about which cancer screenings you need and how often.

Use Smart Judgement

Choose healthier options instead! Take time to enjoy your drive, and make your phone call or send your text message when you safely reach your destination.Your decisions can help keep you healthy. No matter your age, quitting smoking is the one of the best things you can do for your health. These apps can help!

Source-http://www.womenshealthmag.com/

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