Thigh Exercises For Women

For women, shaping the muscles in your thighs an important fitness goal. A shapely lower body is considered very feminine, and the right proportion to the waist to the hips is part of the equation. It is surprising but true, thigh toning exercises can be done at home without equipment and results can be seen in 4-6 weeks. Also, did you know that thigh and hip toning gadgets are not needed if you know which exercises work and how to do them? Most importantly, thigh exercises are most effective when combined with aerobic exercise and a healthy diet.

This means that women must not only make the right thigh exercises, but also include aerobic exercise and sound nutrition to get best results. The following exercises are the most effective front thigh exercises for women. The routine also inner thigh and rear thigh exercises.

For best results, start with 15-20 repetitions and one set. Increase gradually to 2 sets. Fill routine at least two times a week for best results. This is an effective beginning to intermediate toning program. Remember that these figures are general guidelines only. For an optimum program tailored to your needs, please consult a certified personal trainer. If you have any injuries or medical ailments, please obtain a medical clearance before an exercise program.

Wall Squat: Front Thigh Exercise.

Starting Position: - Place your upper back against a smooth wall. Stand with feet shoulder width apart, toes pointed slightly outward. Distribute your weight evenly between both feet and leans back against the wall. Movement: - Inhale, keeping your heels in contact with the floor at all times, slowly lower into a squat position while sliding down the wall. Exhale as you slowly smooth legs, keeping your head and chest up, returning to the starting position. Repeat as needed.

Standing Dumbbell Squats: Front Thigh Exercise.

Starting Position: - Hold a dumbbell in each hand and let them hang down at your sides. Stand with feet shoulder width apart, toes pointed slightly outward. Distribute your weight evenly between both feet. Movement: - Inhale, keeping your heels in contact with the floor at all times, slowly lower into a squat position. Exhale as you slowly smooth legs, keeping your head and chest up, returning to the starting position. Repeat as needed. 5 pounds dumbbells work well, but you can start with 2 pounds and then work your way up to five pounds within 3-5 weeks.

Lunge: Front Thigh Exercise.

Starting Position: - Assume a standing position with feet slightly less than shoulder width apart. Grasp a barbell with a wider than shoulder width grip and place it across your shoulders. Movement: - Inhale, keeping your back vertical and slightly arched, slowly step forward with one leg making a long stride, lowering your body slowly until your rear knees lightly touches the floor (if you cannot go as low as this, then work your way up to it over 2-3 weeks). Exhale and shift your weight backwards, taking a step (or 2-3 small steps, if it sounds difficult) to return to the starting position. Repeat on the other side. Remember to consult your doctor before this or any other knee exercises if you have had any knee problems!

Lying Face Down: Front Thigh Stretch.

Starting Position: Lie on your stomach on a matt with your legs together. Movement: Reach behind you and understand your right ankle with your left hand. Pull your right heel up as far as you can. Hold this position for thirty seconds. Repeat as necessary on the other side. Remember to hold for 10 seconds for this stretch.

Seated Split Stretch: inner thigh stretch.

Starting Position: Sit on an exercise matt and spread your legs as far as you can. Movement: Lean to your right hand and reach for your toes. Rest your hands on your toes or on your ankle. Hold this position for thirty seconds. Repeat as necessary on the other side.

Seated Butterfly: inner thigh Exercise.

Starting Position: Sit on an exercise matt with your back straight. Movement: Bring your feet together and pull them as close to your body as you can. Let your hands rest on your feet or using a light pressure on the thighs. Hold this position for thirty seconds. Hold this position for 10 seconds. You will find this most effective if you gently push your knees down with your hands, careful not to push too much.

Seated Hip Twist: outer thigh and behind Thigh Exercise.

Starting Position: Sit on an exercise matt with your legs straight out in front of you. Movement: Bend your right knee and place your right foot over left leg. Wrap your arms around your right knee and gently pull it toward your left shoulder. Hold this position for thirty seconds. Repeat as necessary on the other side. Remember to hold for 10 seconds.

Lying Leg Pull: Total Thigh Exercise.

Starting Position: Lie on your back on an exercise matt with your knees in the air and feet flat on floor. Movement: Bring your right heel to rest on the left thigh. Loop your hands around your left thigh and pull it toward your chest. Hold this position for thirty seconds. Repeat as necessary on the other side. Remember to hold for 10 seconds in each set.

Improve Your Running with Proper Breathing

There seems to be a great confusion these days over the proper way to breathe while running or jogging.

According to the text Physiology of sport and exercise by Wilmore and Costill the need to breathe increases in direct proportion to the intensity of work. A mild workload as walking quickly prompted expansion of the lungs and deeper breathing. As work becomes more difficult, the rate of breathing also increases.

With the exception of conditions such as asthma, breathing should not limit your ability to drive or perform exercise, even during hard efforts. The amount of air into the lungs is not the problem, it is the body's inability to extract and use enough oxygen to meet the increased demand that causes you to become breathless (inspired air contains about 20 percent oxygen while expired air has about 16 percent).

Many beginning runners have been misled into believing that the right way to breathe is to inhale through the nose and exhale through the mouth. While it is true that the air is drier and cooler when it is inhaled through the mouth, this should not be a problem unless you're prone to exercise-induced asthma.

We call this nose breathing technique self-induced asthma when inhaled through the nose severely limits the amount of air that can be delivered to the lungs. We have a suspicion breathing this way have a negative impact on operating performance similar to asthma, particularly as speed increases.

Runners should be inhaling and exhaling through both nose and mouth to a set pattern or rhythm. According to Jack Daniels, a respected trainer and author of Daniels Running Formula, most elite runners breathe to a 2-2 rhythm. They breathe in two steps and out in two steps. At an easy pace they can switch to a 3-3 rhythm.

2-2 breathing rhythm

Left foot-begin exhale Right foot-continue exhale Left foot-begin inhale Right foot-continue breathing

One problem with this approach is the habit of always inhaling or exhaling at the same footfall, which some experts and coaches believe can lead to side stitches. If you're one of those unfortunate runners prone to side aches, try periodically change as footfall you exhale, or even change your breathing rhythm to exhale on alternating right and left footfalls. It gets a little tricky because you will need to adapt an uneven 3-2 or 4-3 breathing pattern (breathing out for more counts than breathing).

3-2 breathing rhythm

Left foot-begin inhale Right foot-continue inhale Left foot-begin exhale Right foot-continue exhale Left foot - continue exhale Right foot-begin inhale

According to DePaul University Track Coach Bill Leach, uneven breathing cycles are effective because pressure in the lungs is lower than the atmosphere, causing air to rush in quickly. Take a little extra time to exhale, since leaving residual carbon dioxide in the lungs can hinder the delivery of oxygen at the next inhale.

It will help if you train your breathing pattern while walking before you start driving. Carry technique over to easy jogging and finally during hard race pace running.

Before long your new breathing pattern becomes second nature during races and hard training.

How To Lose Face Fat

Here is a fact that you should take note. What do you see first when you meet someone? You look at their face first right? For example, you meet with old friends, colleagues, your neighbor or new friends, most of the time you will focus your attention on their faces first.

The point is that your face is very important, and it is also why so many people are looking for ways to lose face fat. Any weight loss will show on the face first and when people look at your face, they will immediately notice changes. Plus, influences from the media and the entertaining world also create an impact on how a pretty or sexy face should look. If you just want to browse through the magazines faces of the models are all very sleek and well defined with high cheekbones, sharp nose and a lean face.

Well, is because so many people are searching for the answer to lose fat in their faces, here are a few tips on how to lose facial fat. Before we proceed to that suggests that there is no one point reduction. This means that if you look at a miracle pill or gadget that can get your cheeks down, you will be disappointed.

If you want to lose face fat, you have to start with to lose weight. This means losing excess water retention and also losing body fat. Normally when a person loses weight, it is very noticeable that his face also gets sharper and slimmer. Usually the face will slim it first because excess water is gone. Follow these simple steps to lose weight and you will get a slender, healthy and toned face.

Lose Face Fat Step 1: Drink plenty of water.

You have to drink plenty of water to stay hydrated. Drink at least nine 8-ounce glasses of water a day. Drinking more than this if you are an active person and always exposed to the sun. The thing is our body has a natural protective system. When you do not drink enough water, your body will naturally think that you are stranded in a dessert and not enough water. As a result, it will store as much water as it can to keep you alive, and that's when you get bloated. Vice versa, if you drink enough water, your body will flush all the unnecessary water because it knows that the system has enough water. Stick to clean water. Soft drinks and sugared drink would not help because they contain sugar and will lead to bloating too.

Lose Face Fat Step 2: Do not forget your fruits and vegetables!

Stay natural and eat at least three servings of fruit and three servings of vegetables each day. This will not only fill you up with fewer calories and help you stay away from junk food, fruits and vegetables also contain water that can help you stay hydrated. Plus, they are filled with fiber that gives many health benefits. Do yourself a healthy fruit salad for snack instead of a chocolate bar. Choose your fruits carefully about managing the quantity of bananas, grapes and pineapples because they are high in fructose. Go for apples, oranges, all kinds of berries and grapefruit because they are low GI carbs and packed with anti oxidants.

Lose Face Fat Step 3: Reduce alcohol

It does not matter what alcohol you drink. Wine, brandy or beer, alcohol is still alcohol. Alcohol may cause a good amount of bloating in the body, because it really dries your body. It can also add inches in your belly and under your chin because one gram of alcohol contains seven calories! It's almost like drinking fat! A five oz glass of wine has 100 calories, it means a little to drink a little bit can add inches in your waist.

Lose Face Fat Step 4: Bump up the calcium

Numerous studies have shown that at least 1,200 milligrams of calcium from dairy products, if possible daily can help with fat loss. There is also a study which showed that half the women in this study experienced reduced symptoms of PMS including water retention after taking 1,200 milligrams of calcium. So do not eliminate dairy in your diet, some in moderation.

Lose Face Fat Step 5: Calories out more than calories in.

This is the golden rule of fat loss. To lose weight, you burn more calories than you consume. So the easy and healthy way to do this is to burn 250 calories and reduce 250 calories from your food. The reason to reduce 500 calories a day is because we need to hit a reduction of 3,500 calories a week, which will lead to a healthy recommended weight loss of one pound of body fat per week.

To burn 250 calories, just go to a simple walk or jog for 30 to 40 minutes. To reduce 250 calories, just eliminate all the junk food and excess fatty foods from your diet right now, and we are sure you can reduce 250 calories. Eat healthy and eat with a desire to nourish your muscles and body with good fuel!

Lose Face Fat Step 6: Control your salt intake

Salt is another culprit of water retention. That's why when you snack with junk food that is high sodium, you will feel every thirsty and your face will bloat up the next day. Avoid foods as pizza, burgers, junk food, crisps and similar foods because they are filled with salt! When eating out, be careful with the gravy, some gravy use a lot of salt. Eat home and prepare your own food whenever possible! Sprinkle your salt, do not use your happen that way you can really control the amount of salt that goes into your food!

Lose Face Fat Step 7: Go to Weight Training

You have to weight train to maintain and increase lean muscle tissue. With more muscles packed in your body, your metabolism will increase and you can burn more calories and fat! Plus, with more muscle in your body, you burn more calories while you do your heart and even while rest because muscles are living tissues and require calories to function and survive! For optimum fat loss results and to lose fat on your face, you have to diet, do your heart and also weight train.

So if you want to lose fat in the face, the main objective is to lose weight. By losing body fat, you look much slimmer and have a much more cut features because fat and water under the skin is reduced.

Then follow these simple steps and get a fat loss program now. Mark our words, and if you manage to lose body fat until the desired body fat, your face look much thinner and thinner. Even your nose will look sharper!

How To Get Nice Muscle Tone And Build An Attractive Muscular Body

Most people know that they need to lift weight build muscles. But many just want to have nice muscle tone and an attractive but not too muscular body as they do not want big muscles. So they just lift light weights with high repetitions. Well, it's not going to work. To have nice muscle tone, you will need to build some muscles right? So you have to lift heavy to force your muscles to grow. When you are satisfied with the size of your muscles, you will then need to cut body fat to your muscles to show up well and that means nice muscle tone.

You must have a solid commitment and knowledge to get nice muscle tone and build an attractive muscular body. Here are some muscle building tips. Before you start weight training, remember to warm up, and doing some stretching exercises.

• Train muscle with free weights

Machines will have its uses, but for a start, concentrate on free weights. That means work almost exclusively with barbells and dumb bells. Free weights recruit many stabilizing muscles for balance and control. This means that you will work a lot more muscle parts other than the intended them. This will give rise to little bumps, striations and definitions all over your body instead of one big lump of muscle on your intended muscle. Because of the extra stimulant created, your muscles grow faster too. Why else do you think all professional body builders almost exclusively free weights?

• Train with compound exercises

Recording as many compound exercises as possible to your routines. Compound exercises are exercises that involve two or more joint movements. Because they are using several components, which means greater muscle mass are involved. Greater muscle mass means heavier weights. Heavier weights mean encouragement of greater muscle growth. More muscle growth means more tone your muscles.

Some excellent compound exercises are Squat, Deadlift, Chin ups, dips, bench press, barbell Press, lunges, Bent-over barbell row ... etc.

• Train Intensive But don’t over train

You must train intensively for your muscle to grow. Try doing more reps or add more weight than the previous session, otherwise your muscles will think (actually muscles do not adapt themselves), "Ah ... we have done. Nothing new, so no need to grow bigger and stronger . 'When it does, you will wreck your chances of achieving an attractive muscular body.

Because of this, it is important that every time you train hard, you give your body time to recover because it has a little tension and actually sustained many small scarring. Contrary to popular belief, your muscles grow when you rest, especially when you sleep and not in the gym. So sleep at least 8 hours a day. Also, did not usually use or work the same muscle group more than once or twice a week. If your training was vigorous enough, do not need more than one hour per session.

Try not to do cardio work on the same day as your weight lifting work. Indeed, the muscle building phase, you make less cardiac work as aerobic exercises burn muscles. You can increase your cardio work to reduce body fat, so to lose body fat to your muscle tone to show up nicely.

• Technique and Form

This is the most neglected fundamental of bodybuilding. Everywhere, everyday, you will see people using wrong forms and techniques. This not only compromises your growth, it will also make you susceptible to injuries ... sometimes even permanently putting you out of the gym.

Wrong form occurs usually when people try to lift weights that are too heavy, whether out of vanity or ignorance. As a guide, always lift with strict focus on the muscle you are intending to build for that exercise. Feel it contract and expand. Lift the weights deliberately and slowly. Never ever swing your weights up especially when doing bicep curls or the military press.

• To build muscle fast you must do Lower Body Exercises!

This is what most people do not realize. Your lower body makes up 60-70% of your musculature. If you do not train them, not only will you look spider-legged, your entire body will not grow so fast and so big. Do not think that you can hide those skinny limbs in pants! Most people do not train their legs because squats, dead lifts and can be very strenuous lunges exercises. But it is precisely because of such intensity that you will produce more growth hormones when you sleep and overall muscular development is stimulated. Your body shape will also be more balanced and therefore more attractive.

Do read up more to understand how your muscles work and then work on it, so in no time you will be a proud owner of a well tone attractive muscular body.

Choosing the Best Protein Powder

Before deciding which protein powder is the best or necessary for your goals, here is a short protein primer to help you understand the thousands of different protein powders from which to choose:

• Whey protein isolate

• Whey protein concentrate

• hydrolyzed whey

• Calcium caseinate

• Egg white

• Whole eggs

• Micellar casein

• Etc, etc, etc ...

What are the benefits of all these different types of protein?

Whey Protein is 20% of total milk protein. Whey is recognized for its excellent amino acid profile, high cysteine content, rapid digestion, and interesting variety of peptides.

Casein protein is 80% of total milk protein. Casein is recognized for its excellent amino acid profile, slow digestion and interesting variety of peptides. Since casein is digested slowly into your bloodstream, you do not use it during workouts or after workouts - you need a fast absorbing protein at these times.

Soy protein is the most controversial of all protein types. While the soy groupies have gone to great lengths to label soy as a super food with magical effects, there is also a good amount of research that suggests soy protein may be contraindicated in many situations. Because of all this confusion, we suggest avoiding soy protein completely and stick to the other listed types.

Protein Blends are generally a combination of several types of protein blends such as whey protein concentrate, whey protein isolate, egg protein, casein protein, and soy protein. Why would you want a blend anyway? You will receive the full spectrum of proteins and you will receive varying absorption from the different types of protein.

Whey hydrolysates (also known as hydrolyzed whey protein, and is also called peptides), are powerful proteins that are more rapidly absorbed, more than any other, because the body prefers peptides to whole proteins. Hydrolysates produced at very low heat, low acid and mild enzymatic filtration, (the highest in essential and branched chain amino acids) and is potentially the most anabolic for short-term protein synthesis such as 15 minutes before a workout, during a workout and immediately after a workout.

Whey Protein Versus Whey Isolate:

Most whey protein powders that stock the supplement shelves consisting of whey concentrate and mixed with a small portion of whey isolate. Compare the two, whey protein isolate is more expensive than whey protein concentrate because it has a higher quality (more pure) and a higher BV (biological value). Whey protein isolate contains more protein and less fat and lactose per serving. Most whey protein isolates contain 90-98% protein while whey concentrates contain 70-85% protein.

Whey protein isolate is the highest yield of protein currently available, comes from milk. Because of its chemical properties, it is easiest to absorb into your system. Naturally, with its high concentration, it appears that an isolate protein would be the obvious choice instead of a concentrate. But this is an individual decision because the isolate is more expensive, and just because it is cleaner does not guarantee that it will help to build bigger muscles. Its extra concentration may not justify its extra cost.

How can we use these forms to our advantage?

Whey Protein:

Since it is very quickly digested the best time to consume it within six hours after a workout, before a workout or breakfast.

Casein Protein:

As it slowly digested the best time to consume it anytime of the day except breakfast and within six hours after a workout when the body requires a more immediate source.

Soy Protein:

As mentioned, we would avoid this one altogether.

Blend Proteins:

Using a blend will create an anabolic environment from the whey and an antikatabole environment from casein - use this form for periods beyond six hours after the workout window.

Whey hydrolysates:

Using a protein hydrolyzate for your pre, during and after workout nutrition because this will enter your blood stream quicker than any other form.

Money aside, what kind of protein do you think is most beneficial? Why?

Dollar for dollar, protein powders and meal replacement drinks tend to be more cost effective than whole foods. Do not get us wrong, though. Protein powders are still supplements in our book. Supplement means an addition to the diet. We emphasize this because the focus of any diet must be food. Whole food is often preferable to powders because it can offer a full range of nutrients that powders do not.

Most of your dietary protein should come from meat, fish, poultry and eggs. But getting all your protein from whole foods is not always practical or convenient, especially if you have to eat six or more times a day to get your required intake. We will stress to you, for optimal muscle gains, you must limit yourself to no more than three per day or 40% of your meals.

The bottom line is that both are necessary to achieve a complete nutritional balance as well as desired level of protein intake, especially if you're not a big fan of cooking. Do not make the fatal error of thinking protein powders can substitute for proper training and nutrition program.

So what's the bottom line? What is the best protein powder?

For before, during and after the training phase, so long as whey hydrolyzate is the first or second ingredient on the supplement label is probably not enough in the product to influence protein synthesis to reap the optimum yield. As stated, whey isolates are also a very high quality whey and for maximal anabolism isolates should be combined with whey hydrolysates just before, during and post workout phases of your program. The inclusion of small amounts of whey concentrates will not hurt you, but this should not be the first ingredient on the tub of protein powder.

If you are looking for the strongest protein powder to exploit your full growth potential at all other times of the day then use a mixture. You will receive the full spectrum of proteins and you will receive varying absorption from the different types of protein. Using a blend will create an anabolic environment from the whey and an antikatabole environment from the casein.

Reasons Why Sleep is Important

It is widely supported, that sleep is crucial leading a healthy lifestyle. Many people still sleep less than the recommended number of hours, though. It may not seem that much to those who cut their sleeping time for their personal efforts, but sleep is something you can ignore.

There are many reasons why sleep is important, most of it related to our health and personal wellbeing. Our body needs to rest and recharge, after all. Sleeping gives the body needed energy and transformation of thoughts and physical functions.

1. Less sleep can make you fatter. It was discovered that those who sleep less than seven hours tend to be fatter and more obese. This is due to insufficient sleep appears to disrupt our hunger hormones. Less sleep can lower leptin (hormone that suppresses appetite and speeds up metabolism) and an increase in ghrelin (which stimulates appetite).

2. Less sleep makes you eat food that is bad for your health. This is particularly true for people suffering from sleep apnea. One reason for the sleeping sickness they have is due to a diet that is high in cholesterol, protein, total fat and total saturated fat.

3. Less sleep can make you likely to have diabetes. People who sleep five or fewer hours of sleep was found twice more likely to have the disease.

4. Less sleep makes you more prone to heart attacks. A study back in 2003 discovered that heart attacks were more likely with those who sleep five hours or fewer than those who sleep more. Less sleep also contributes to an increase in blood pressure.

5. Less sleep ticks from your balance. It is understandable. Less sleep makes your body disoriented that it would not be able to function properly. Be aware that accidents can happen when your body has a fall, or you get drowsy while driving.

6. Less sleep makes you more prone to depression. Sleep helps in relaxing our feelings and reorganizes our thoughts. Sleeping for less than the recommended number of hours is not enough and will make you prone to anxiety and fear. This can lead to behavioral problems like ADHD, especially in children suffering from lack of sleep.

7. Less sleep shortens your life span. There have been many studies on this and they all discovered that those who sleep less than five hours each night have greater risk of dying prematurely.

There have been lots of studies and information that promote the need for a nice complete sleep. This recommendation is not a rootless conclusion. A large part of our daily activities are influenced by how much sleep we can get.

The rationale about why sleep is important is credible enough for us to take sleep seriously, despite our rapid and hard-working lifestyle. People today are worried about what they do when they're up and awake, that he dismisses sleep as a waste of time periods. This should not be the case that sleep provides a lot of benefits for our bodies and our health.

Melatonin Side Effects the Good and the Bad

You are right in checking out melatonin's side effects. You want to try this popular natural sleep aid or have started it for a while; you want to know if you are experiencing some melatonin side effects.

Melatonin is undoubtedly one of the most popular over the counter sleep aids. You will probably be familiar with now about its benefits especially in jet lag and getting your internal body clock back on track. But the U.S. Food and Drug Administration does not strictly regulate herbs and supplements. Long-term studies on humans are also not available.

The good news is melatonin is generally regarded as safe in recommended doses for short term use (three months or less) according to the National Institutes of Health (NIH). Looking at available studies and clinical use, melatonin overall effects are not significantly greater than placebo control group that did not take melatonin. Commonly experienced melatonin side effects include fatigue, dizziness, headache, irritability, and sleepiness, although these effects can occur because of jetlag and not to melatonin itself.

In the context of the overall safety profile, you should still keep a watch out for out-of-the-norm melatonin side effects that have been reported and raised some concerns. These are:

1. Clotting abnormalities (particularly in people taking warfarin)

2. Convulsions

Melatonin may lower seizure threshold and increase the risk of seizures, especially in children with severe neurological disorders. But several other studies actually report reduced incidence of seizure with regular melatonin use. Therefore, this is an area of controversy.

3. Disorientation with overdose

This is accompanied by confusion, sleepwalking, vivid dreams and nightmares. Fortunately, these melatonin side effects often disappear after cessation of melatonin.

4. Mood swings, including dizziness and dysphoria (sadness)

5. Psychotic symptoms

Hallucinations and paranoia are possibly due to an overdose. People with underlying major depression or psychotic disorders taking melatonin should be monitored closely by a doctor or nurse.

6. Hormonal changes

This affects both men and women. For men, increased breast size (gynecomastia), decreased sperm count and decreased sperm motility have been reported. Fortunately, these disappeared after stopping melatonin.

For women, decreases or increases in levels of reproductive have thyroid and growth hormones have been reported. High levels of melatonin during pregnancy may increase risk of developmental disorders. In animal studies melatonin has been detected in breast milk.

7. Elevated blood sugar levels (hyperglycemia)

This melatonin side effect is mainly reported in patients with type 1 diabetes (insulin-dependent diabetes). Low doses of melatonin reduced glucose tolerance and insulin sensitivity in these cases.

Avoid Melatonin if:

1. They take blood thinners such as warfarin, aspirin or heparin.

2. You have neurological disorders, and antiepileptic

3. You suffer from depression or other psychotic disorders

4. You have diabetes especially Type 1 diabetes

5. You are pregnant or breastfeeding

Overall, not throw out the baby with the bathwater. Always weigh the benefits counter risks of any natural sleep aid. Find not just any doctor but one who is familiar with your health profile to help you weigh the benefits and side effects of melatonin. Remember that with all natural sleep AIDS, not only melatonin; always use them in the short term to solve your sleep problems.

How to Stay Awake All Night

There are various reasons why you might need to pull an all Nighter. Whether you are a student who often leave studying until the last moment, a parent trying to get by on little or no sleep or just someone who wants to party up all night long, it can be very useful to know how to stay awake all night.

Whatever your reason to have to stay awake, you have two choices. You can either stay awake through natural methods or using . . . not so natural methods.

Natural ways to stay awake

These would include things that are actually good for you, like taking a nap earlier in the day to give you the energy needed to stay up all night. There are a number of ways to keep you without resorting to energy drinks and other non-natural means.

What you eat plays a big factor in how to stay awake all night. A heavy meal in the evening, rich in carbohydrates will make you sleepy fairly early and you will have difficulty getting through the evening, much less wee hours of the morning. Instead, stick to relatively light food and look for things that give you energy, as a banana or lettuce.

Exercise can also help and this is a great way to keep your mind ready, so good. This is a great way to give yourself a burst of energy in the middle of the night. Try jogging in place, doing jumping jacks or even jogging around the room or block.

Fresh air is another way to wake themselves up, so open a window and let the cool night air in. If it is cold, the better.

Not-so-natural ways to stay awake

Caffeine is what most people think of when they want to stay up all night, but if you really want to know how to stay up all night, you must combine some things. Caffeine is great, but adds in some sugar lumps, you have a potent combination. Not very nice for you, but effective. Highly sugared coffee or caffeine candy is perfect for this.

The second option is to drink energy drinks with things like taurine and adrenaline to get the blood pumping and heart racing. These are not good for you in excess, but if you just have to stay up for a night, you can count on to keep you awake. When used too often that they lose their effect, and you'll have to drink more and more to stay awake.

There are probably more non-natural methods available to keep you awake than natural to them, so it's up to you to decide which is best for you. Educate yourself, try a few different methods and see what works best. If you want to know how to stay awake all night, it might take some tests to find the best way.

Home Remedies for Snoring, Get Rid of Snoring

There are some simple and common home remedies for snoring. Why all searching for home remedies? The reason for people seeking home remedies is they are 100% natural, safe, efficient and they are free. Here we go for the simplest and most common solutions available to stop snoring.

Limit alcohol around bedtime. Snoring is caused by relaxation of muscles in and around the mouth. Since alcohol acts as a sedative for most people, drinking alcohol around bedtime increases the chances of snoring. If you need an alcoholic drink, try to have at least three hours before going to sleep.

Most people looking for home remedies or over the counter medicines to stop snoring because the alternative is not attractive to them. If you've tried everything and still no results, then surgery may be your only option. Talk with your doctor before embarking on a home remedy regimen. Your doctor will tell you if home remedies will be effective or not. Making it in this way will stop you from wasting your time on a wild goose chase

Another way to stop snoring involves changing your sleeping position. When a braid is sleeping on his back, get the muscles in the throat to relax, which makes snoring sound. A simple change in your sleeping position can improve your breathing, but chronic snorers are able to snore in any sleeping position.

Weight loss is also one of the important stop snoring home remedies. This is because the weight loss actually contributes to the condition in the first place. Excessive weight in your neck and chest can cause enough pressure on your muscles. This, in turn, interrupts the normal breathing process. So if you are overweight then you should consider going on a diet plan. Just make sure yours is prescribed by a licensed physician, dietician or nutritionist. Generally, a diet also has you take a more active lifestyle.

While there is no herb that seems to be a cure all when it comes to snoring, combinations of different herbs have proven to be effective for many people. Usually a combination of passion flower and peppermint leaf powder gives some excellent results when it comes to so mild or moderate bouts of snoring. For more advanced situations, valerian root, add to the combination seems to enhance the scope for offsetting bouts of snoring

Sleeping Position - One of the best stop snoring home remedy that we can offer you is to try to change your sleeping position. Did you know that by lying on your back, you increase the chances of snoring at night? Try to sleep on your side or stomach at night. It is much harder to snore in these positions. A little trick is to use a pillow on your side to prevent you from rolling onto your back.

5 Reasons That You Can't Sleep at Night

Are you one of those who have trouble getting to sleep night after night? If yes, it can be for any (or all) of the following reasons:

1. Trying to fall asleep

It is right to try to fall asleep is one of the biggest reason is that prevents you from actually falling asleep. This is because you subject your brain to "not sleep" when you go to bed. Therefore, the easiest way to fall asleep is to re-educate your brain into falling asleep as soon as you lie down.

2. Fear insomnia

Did you have to worry about not getting enough sleep is about the worst thing you can do at night? So tonight when you go to bed, if you find yourself asking if you want another bad night's sleep, just think of yourself "so what?" what's the worst that will happen? By not making a big deal out of it, you will find it easier to relax and before you know it, you'll be fast asleep.

3. Worrying Your Night Away

You do not have to suffer from depression to find yourself worrying the night away in bed, whatever the problem is to keep you awake, it's usually a lot less of a problem the next morning. This can then become a regular mental association of starting to worry as soon as you turn the light off. The trick is to replace the bad connection with an automatic habit of falling asleep instead.

4. Succumb to fatigue

A trap which many people fall into is to start taking things easy when they feel tired. The problem here is what is known as body temperature cycle. During the day, which you consume energy, your body temperature rises and you feel wide awake. Conversely, if you have a healthy sleep cycle, your body temperature starts to drop at night, you will begin to yawn and feel sleepy. This does not happen with Insomniac; the temperature will not rise high enough during the day, or drop enough at night, resulting in fragmented sleep. The answer here is to get exercise during the day to raise body temperature, so like a pendulum swings, it will then drop lower at night, to a good night's sleep to be taken.

5. Spend too much time in bed

A very popular myth is that of maintaining a healthy lifestyle, everyone needs eight hours sleep each night. The fact is around 20% of people actually get on very well on six hours or less per night. Often when you've had a bad night's sleep, you hit the snooze button tomorrow to try to make up hours. What you are actually doing is messing with your biological clock and putting back your sleep cycle. Next time you go to bed at your usual hour, that would be too early for your body clock, you will not get to sleep and you'll start worrying, the whole cycle starts over again.

Understanding Children's Learning Styles

We each have our own unique learning style, and if we can a child learning style inventory, we will be better able to connect with them and support them in their learning. Our education will be much more effective.

Children can also benefit from understanding their personal learning style. This knowledge can help them access learning opportunities more efficiently and gives them a sense of empowerment and control over their learning. It can also help them to relate to and better with different people in their lives, including their teachers to communicate.

Learning styles are based on the way we all receive and process information, an issue that is particularly important for a child with dyslexia. There are four basic ways we each receive information. We can most effectively support a child's learning by providing them with materials and experiences designed for their unique learning style.

Visual learning style - This child receives information best through their eyes and what they see and read. Often these children learn to read themselves. They may have difficulty focusing on spoken instructions, but respond well to visual aids such as photos, diagrams and charts. They tend to visualize ideas and visual details of places and objects they have seen recall. According to studies, approximately 65% of the population has this learning style.

Auditory learning style - This child learns best by hearing things - either on tape or in a discussion. They are good to listen carefully and repeat the instructions high or mentally, to remember what they have learned. Research shows that approximately 30% of people have used this style of learning. Children with this learning style are often speakers and listeners in group situations and take advantage of the opportunity to discuss ideas. Auditory learners can easily distracted by noise and can concentrate better with background music to mask potentially disruptive noises.

Kinesthetic learning style - This child reminds us of the notion of 'energy in motion. "They have physical contact with things they learn about. In fact, most young children instinctively this kind of learning - to touch and experience helps them better understand new information. This is a very important way to learning for dyslexic children of all ages. About 5% of adults prefer this way of learning to use.

Social learning style - This child learns through interaction with other people. They thrive on a one-on-one attention and in return they learn well through direct experience.

For us it is important to remember that the children we support are not necessarily the same learning style as us, and we must remain open and have a range of approaches available to us. When working with a group of children, may need to explore a topic in various ways to ensure that we meet the needs of each child's individual learning style requirements.

Determine your own learning style will help you understand more about these ideas.

You probably have a visual learning style as your 'yes' answers the following questions:

When working on a word you're looking for the spell to visualize in your head?

Talk with your mate and try to listen to avoid too long?

Do you use words like 'see', 'image' and 'think' a piece?

Are you easily distracted by clutter or movement?

If you prefer to read descriptive scenes or pause the action proposals?

When learning something new, you want demonstrations, diagrams, slides, posters or see?

You probably have an auditory learning style, if you "yes" answer the following questions:

If the effort to spell a word you read the word, or use a phonetic approach?

Do you enjoy listening but are impatient to talk?

Do you use words like "hear", "Tune" and "think"?

Got distracted by sounds?

When you read, you can enjoy dialogue and conversation or hear the characters talk?

When learning something new, do you prefer verbal instructions or talking about it with another?

You probably have kinesthetic and tactile learning styles as your 'yes' answer the following questions:

If the work to a word to spell, write the word to find if it feels good?

In an interview you gesture and use expressive movements?

Do you use words like "feel" touch "and" team "?

Have you been distracted by activity around you?

When you read, you prefer action stories or not an avid reader?

When learning something new, would you rather jump in and try it out?

For more information about child psychology to try a free map home studies of the Learning Curve.

Learning Curve also offers full-length and short, specialized courses in child psychology.

The Benefits of Elderly Home Care

As nursing and assisted living facilities continue to balloon in the astronomical price, many elderly and their families for home care for help. Many older people independence living in their home while receiving necessary medical treatment cannot be moved from their relatives or friends.

Home care can be delivered with a couple of agencies, including: home health agencies, hospices, homemaker and home care aid agencies staffing or private-duty agencies, pharmaceutical and infusion therapy companies, durable medical equipment and supplies dealers and independent service records.

Home care can provide a range of professionals including:

• Doctors
• Registered nurses (RNs) and licensed practical nurses (LPNs)
• Physiotherapists (PTS)
• Social workers
• Speech language pathologists
• Occupational Therapists (OTS)
• Dietitians
• HCAs / Home health aides
• Housewife and piece
• Escorts
• Volunteer

There are many advantages to home care for the elderly, compared with the costs of nursing homes, home care make a more desirable option for elderly housing and his / her provider, if applicable.

For example, leaves home care programs elderly to remain in their homes and their sense of independence intact. Freedom, comfort and privacy are given to the individual, and receive personalized, one-on-one care from family members or healthcare workers are a big plus.

If you are considering to use your home as a healthcare institution, so your parents or other older loved to move, there are many advantages. But you are in action. Think about the last relationship you had with your parent (s). If your relationship is built on a rocky, stormy foundation, it cannot be the best because of the feeling of having your parents live make sure the home can be an extra person into space in flux and will not call situations to all parties.

Whether care is provided in the home or the oldest, an at-home care giving situation is an ideal way to maintain independence while reducing the cost of nursing home care.

Health Tips for Old Age Get a Long and Healthy Life

Everyone wants to be healthy and vigorous throughout their life. But more so being healthy in old age is like a blessing. Since old age brings with itself many health problems, and if you do not take full care of yourself so that these diseases are difficult to cure and manage in old age. Here are given some useful health tips for old age:

Drink enough water:

It cleanses the body machines and helps your heart in functioning well. Drinking enough water will keep away the chances of kidney stones and urinary problem. It will also keep you looking young and active, together with a natural glow on your face.

Exercise regularly:

Inclusion of regular exercise in everyday life is the best health tips for old age. Exercising will not only help to promote brain regeneration but also to avoid loss of body parts. Practice any form of exercise, depending on what you and your body can handle. Talk to your healthcare provider about what exercise you need to make in your old age. Seniors can also use yoga that creates flexibility and balance in their bodies.

Balanced diet:

Balanced diet plays a very important part in keeping you healthy in old age. Avoid taking rich foods such as candies, high stuffed and fried. Since it will leave an impact on your arm and may result in damage to it. You should add calcium-rich diet, as it will reinforce your bones. In old age, teeth become weeks and then diet should also be soft cooked, so the intake is easy. Add fruits, vegetables and greens in your daily diet to maintain your health in old age. Proper nutrition food rich in disease away and also save you from common problems of aging. Addition of nutritional food can save the problem as obesity, cardiovascular diseases, diabetes and osteoporosis, since these generally are prevalent nutrition-related health problems that occur in old age.

Be happy and engage in leisure activities:

During aging, factors like social isolation, affecting low income and depression health in old age. Loneliness is a common problem in old age and leads to problems. During this period it becomes even more important for seniors to take on some activities to occupy their time. Participate in social activities and treat yourself to pursue your hobbies or leisure. Make friends and make use of their business to keep you active and happy.

Be happy and visit the doctor regularly:

In old age, seniors should take deep care of their health. This includes a regular visit to a health person. You should visit and see your doctor regularly and try to implement all the suggestions and precautions to your doctor.

Health in old age is not so hard to have and maintain. Everything you need to do is follow some simple steps that can be easily incorporated into your daily life without much effort. Most likely you are to know them already, but now it's time to get started.

Fun Activities For Retired Seniors

An active mind is as important as an active body. Each physician should be responsible. Seniors especially need to put in extra effort from their brains to stimulate and maintain good physical health. If you are a retired senior, you are looking for activities that are fun and refreshing. Let's take a look at the options you have.

Web as a Friend

Internet for seniors is without doubt the best partner while you are alone. You can enjoy various activities such as playing online games, shopping, reading online news and keep in touch with friends and family via a simple e-mail and chat. These structures can be really close distances and make you feel less isolated.

Mind Games

There are many nice mind games that can keep seniors busy. Word games like Scrabble, boggle, crossword puzzles or simple can be very absorbent. If a senior is physically disabled as a director of space games can offer simple puzzles and trivia.

Films and books

Good humorous movie or mystery novel, but the adrenaline. Rake at all the humor and fun you can get from life. A Jim Carrey movie can and store in a great mood.

Go Down Memory Lane

Reopening old photos is a great way to relive some wonderful moments. You can walk down memory lane when you miss friends, grandchildren or pets. Pleasant memories do wonders for solitude and can uplift moods.

Art, music and other hobbies

After retirement the best time to enjoy interests, you have always protective, but never had the chance to dive in. It could be painting, crafts and music. It is never too late to tap hidden talents. Fill want everything you've ever had, and fulfill your deepest desires.

Globetrotter

What saves you? It is time for you to explore new places. Take a vacation to the Himalayas or enjoying the sun, surf and sea in the Caribbean. If you are physically fit to travel, you need to get started. A holiday is the best medicine for a jaded mind.

Do not limit yourself to just these ideas. If you can think of more ways to have fun and keep your mind busy, so go ahead. Make life enjoyable retirement and revitalize.

Discipline and Punishment - The Key Differences Between These Two Terms

The words discipline and punishment are often used to mean the same thing. But they are very different. Discipline is the technique to help a child learn self control and how to behave in a way that is socially acceptable to others. Discipline must always focus on positive reinforcement and self-esteem of the child. The purpose of discipline is to help a child to control their behavior and emotions, learning and should be further reinforced with lasting memories. Punishment is a style of discipline. There are different types of corporal punishment, including spanking or beating. And there are psychological punishments such as removal of privileges or sending a child to their room. The purpose of punishment is to control unacceptable behavior.

Discipline and punishment techniques both attempt to correct behavior. Criminals remove accountability for bad behavior of the child. Children must learn that they must take responsibility for their actions to self-check, so they succeed as a respected grown. The purpose of punishment is to stop a child of nature. But the punishment usually only stops the behavior when punishment is given. Punishment does not teach a child how not to make in the future again. Severe punishment may cause physical and emotional damage that could last throughout the life of the child. Severe punishments may also lead to abuse.

Another difference between discipline and punishment is that punishment only works in the moment. If a child is punishable by loss or shouted, they will learn to be rude, if someone can see what they do and that they learn not to misbehave in the future. Discipline is designed to give a child how to self monitor and how not to bad behavior in the future to repeat learning.

Discipline and punishment are different in that discipline is a continuous evolutionary process, where parents teach their children self-control and the importance of acceptable behavior. Parents have a responsibility to communicate clearly their expectations for their child, including what is acceptable behavior and what is not acceptable behavior. There are many choices discipline and punishment is one of them. Punishment can work at the moment, but just change the behavior of a child, a parent should commit to a discipline process conducted during the development of their child.

Top 5 Ways To Keep Your Lettuce Fresh

Often we go to our local grocery store or Farmer's Market to stock up on fresh vegetables. In a matter of a few days, the salad of wilted Fri or worse ... slimy. Here are five ways to get your salad fresh, delicious salad recipe you want for lunch or dinner.

1: Tupperware Fridge Mart

Tupperware Fridge Mart is a container, you can store your vegetables and make them even longer. These containers have two special holes let you open or closed, depending on the crop. Save your salad in Tupperware Fridge Mart and you'll be surprised how long your salad products!

2: zip-lock plastic bags

After washing your salad, shake excess water and lay flat on the salad a couple of paper napkins. Place lettuce packed in a zip lock bag and turn to last the next 70-10 days. Just grab the salad when you need it!

3: Never use metal

By using a metal pan on your salad to save not accelerates "spoiled salad" process. Make sure you have a plastic bag or container for storage use.

4: buy only your head!

Bean salad is sometimes destroyed when they come off the shelf. It has been washed, sanded and sealed. Salad is kept in its natural form. When you buy a head of lettuce is hydrated in the supermarket and is still preserved. Everything you need to do is wash it yourself and save.

5: Use the lighter in your refrigerator.

The crisper in your refrigerator is not for beer ... It's fruit! Store your lettuce in the crisper, and it is fresher. No more wilted lettuce or slimy.

Try these tips next time you buy salad and you'll be surprised how long your salad products.

Old Fashion Refreshing Fruit Salads

Fruit is not only delicious, it is healthy. Fruit Salads are easy to put together, or for a family meal, a potluck, brunch, etc. Here are two old-fashioned fruit salad recipes just waiting to try and enjoy. Queen's salad combines fresh seasonal fruit with cottage cheese and sour cream. It makes a beautiful presentation when served in a fresh peach cups. What a perfect recipe for a brunch!

Salad queen

2 1 / 2 cups drained pineapple (1 pound 4 oz can)

1 cup grated coconut

1 cup cottage cheese

1 cup sour cream

4 medium peaches, peeled and chopped

8 medium peaches, cut in quarters, but only about half inch of soil, remove the kernels

Combine pineapple, coconut, cream cheese and sour cream in a bowl with lid. Toss gently to coat all pineapple and coconut. Chill mixture for at least an hour. Just before serving, fold in diced peaches. Divide mixture evenly between the eight peach cups, which have been resolved.

Grapefruit salad with celery seed dressing

This is another old recipe Hoosier.

1 / 2 cup vegetable oil

1 / 3 cup sugar

1 teaspoon dry mustard

1 / 2 teaspoon paprika

3 tablespoons honey

3 tablespoons cider vinegar

1 tablespoon lemon juice

1 / 2 teaspoon celery seed

1 cup thinly sliced celery

1 cup chopped celery

1 grapefruit, peeled, sections, seeded

2 bananas, sliced (optional)

1 / 4 cup chopped walnuts or pecans

In a blender combine contain vegetable oil, sugar, mustard, paprika, honey, vinegar and lemon juice. Process about half a minute. Pipes celery seed. In a bowl combine the celery, celery, grapefruit, bananas and 1 / 2 cup dressing in blender. Touch all together very gently. Pour into a large bowl, sprinkle with nuts. Serve with remaining dressing.

Yield: 4-6 servings

Enjoy!

How to Make a Great Salad with Homemade Dressing of Honey and Lime

Enjoy one great salad with your homemade dressing of honey and lime. Refreshing and different, try it today! This bright and festive salad is a Mexican flair with black beans, corn and avocado. It can be a starting salad by adding chopped cooked chicken. You may also be a fried chicken by slicing roast chicken over the top. Dressing would be good for other salads. It has a Tex-Mex complaint with lime and cilantro. It would be good for dressing in a sealed jar in the refrigerator for use on other salads or for marinating meat.

Fiesta salad with homemade honey and lime dressing

1 pkg (10 g) romaine lettuce salad mix (or your favorite salad green mix)

1 can black beans, rinsed and drained

1 pint small tomatoes, halved

1 pkg (10 g) frozen whole kernel corn, micro-wave cooking and cool

3 / 4 cup thinly sliced radish

1 / 2 small red onion, peeled and sliced

1 ripe avocado, peeled, cored, chopped

1 cup chopped red bell pepper

1 / 2 cup crumbled feta cheese

Freshly ground black pepper

Add frozen corn in a microwave bowl, cover and cook about 10 minutes, stirring halfway through cooking. Toss corn with remaining ingredients in a large bowl just before serving. Pour honey-lime dressing over salad and serve.

Homemade honey and lime dressing

1 / 4 cup fresh lime juice

1 / 4 cup canola oil

1 / 4 cup red wine vinegar

2 tablespoons honey

2 tablespoons finely chopped fresh coriander

2 teaspoons minced garlic

Using a wire whisk, mix all ingredients together in a chilled small bowl until well combined. Pour over the salad to serve on time.

This recipe serves 8-10 people.

Enjoy!