December 14, 2018

The Fountain of Youth by Daphne Haddock

3 Steps to Optimizing Your Exercise Program

Optimize your fitness program and incorporate the following 3 types of training to continue to look and feel young:
• Strength Training
• Interval Training
• Flexibility Training through Yoga

Strength Training:

Prevent the age related decline in muscle mass through strength training. If you are inexperienced, incorporate weight training with a personal trainer to insure proper form and to avoid injury. Strength training will increase muscle mass and boost metabolic rate. By boosting your metabolic rate, you will also be burning more calories at rest or sleeping. Incorporating strength training 2-3 times per week is ideal.

Interval training:

Interval training is the most efficient type of aerobic training. It is a short burst of a high intensity exercise followed by a longer period of a lower intensity exercise. Interval training forces your body to use more oxygen and burn more calories. The increase use of oxygen will also boost detoxification in your body.  Combine interval training with your 2-3 strength workouts per week.

Here is an example of a simple interval workout:

Step 1:

Start by jogging or cycling for 5 minutes at a 50% effort.

Step 2:

Run or cycle for 60 seconds at about 90% of your all out effort.

Step 3:

Finish the steps by slowing down to 60% effort for 90 seconds.

Repeat Step 2 and 3 –5 times then finish with a 5 minute cool down at a 50% effort rate.

Flexibility training:

Flexibility training is often overlooked in one’s exercise program, but integrating it will help improve your overall performance. A great way to add flexibility training to your program is to incorporate an hour of yoga a week into your exercise routine. This will help your body remain flexible and agile. Staying flexible will reduce your potential for injury. Yoga is also great for reducing stress and boosting relaxation.

Incorporate those 3 steps into your workout routine to keep looking and feeling young! Be sure to obtain medical clearance before beginning any exercise program.

Written by Daphne Haddock / Nutrition and Yoga coach with www.PersonalPepper.Com.

Wrinkles, Wrinkles and More Wrinkles by Gia Marie

Are you looking in the mirror these days saying to yourself  “wrinkles, wrinkles and more wrinkles?” You’re not alone! Unfortunately we can’t turn back time, however there are ways to prevent wrinkles and improve the health of your skin.

We have three layers of skin:
1) The outer layer of the skin is called the Epidermis and this is what everyone can see and touch. This is the protective layer.
2) The middle layer of the skin is called the Dermis, “True Skin” this layer is made of fibers called Elastin and Collagen that act as a foundation in the building blocks of the skin.
3) The innermost layer of the skin is called Subcutaneous which contains a layer of fat that gives the skin a plump appearance.

A wrinkle in the skin is known as a fold, ridge or crease in the skin. As we age the Dermis starts to lose both Elastin (the fibers that maintains the skin’s elasticity) and Collagen (which form the structural network of the skin.) The skin becomes thinner which causes slackening of the skin, and the fat in the Subcutaneous layer starts to disappear leading to more noticeable sagging and the appearance of wrinkles on the skin.

There are many factors in the causes of wrinkle. These are the most common:
• Sun Exposure
• Poor Diet
• Rapid Weight Loss
• Smoking
• Heredity

Remedy for Wrinkles and Lines:
There is nothing we can do to stop the aging process. Eventually we either have to accept our skin changes or choose to do something about the look of having wrinkles. Here are some recommended procedures to smooth out the look of wrinkles:

Chemical Peel. A chemical peel solution is applied to wrinkled lined areas causing dead skin to slough off and regenerate new smooth skin.
Soft Tissue Fillers. Collagen, Hyaluronic acid or even your own fat distributed into deep face wrinkles to plump up and fill in the area wrinkle.
Face Lift. This procedure involves the removal of facial skin with or without the tightening of underlying tissues.

There are also new crazes such a “Face Yoga” and many at home remedies that have been discussed throughout the social networks, but be advised to always consult a Licensed Professional before starting any procedure or topical treatment.

Gia Marie, founder of Gia Skin Care, may be reached through her website www.giaskincare.com. Follow Gia on her blog, http://giaskincare.blogspot.com .Gia may also be contacted via Twitter @Giaskincare, facebook fan page   https://www.facebook.com/pages/Gia-Skincare/137308882985074 and Google+ <http://goo.gl/B1ynW>