Wednesday, November 16, 2016

4 Powerful Ways to Gain Back Your Self-Confidence

It’s common for Mums to experience lack of self-confidence especially after giving birth, after a divorce or with the advancement of years. While it is understandable to lose confidence in yourself during those times, you must resolve to overcome this and not to embrace it. Why? Low self-esteem can affect the way you handle obstacles, the way you value life ahead and your children’s faith in you. Here are some powerful actions that can help bring back your lost chutzpah.

1) Bring on positive vibes. Start by evaluating the people who are close to you - your family and friends. Stay away from people who pull you down and stay close to those who bring out the best in you. Next, get rid of negative thoughts in your head. You become what you think - just like the French philosopher Rene Descartes said, “Cogito ergo sum (I think therefore I am).” Switch all your negative thoughts to the affirmative until you feel confident about yourself.

2) Change your body language. Does your body language exude lack of self-confidence? Yes? Practice holding your head up, sitting up straight and walking with your shoulders back - aligned with your spine. Also, act confidently and speak assertively when you’re with other people. This will take your self-esteem a notch higher and help you be in control of your surroundings.

3) Groom yourself.  If you look good, people will take notice and praise you. Hearing good things about yourself from other people can instantly boost your self-esteem by 100 percent. Exercise regularly. Take a bath daily. Wear clean and good-fitting clothes. If signs of aging are making you feel quite insecure, try some non-invasive and age-defying treatments. For example, have your teeth whitened. Pearly white teeth can brighten your smile and make you look years younger.

10 Benefits of Professional Teeth Whitening

From Visually.

4) Keep a journal of your accomplishments. Think of all the things you have accomplished and write them down in a journal. Tough times will come and you will definitely need a reminder of how great you were in overcoming difficult obstacles. Read them whenever you feel low to get some inspiration and motivation.

Self-confidence is not inborn; it can be learned and improved just like any other skill. You can inspire other Mums to see their lives in a positive light by being self-confident at all times and not just during times of adversity. You will also be able set a good example for your children to imitate.

Tuesday, September 13, 2016

Five Simple Ways to Maintain Your Fat-Free Figure

Losing weight is quite easy for most moms who are determined to shed the extra pounds they gained during their pregnancy. What's difficult for them is keeping a fat-free body as it includes disciplining your mind and body not only to exercise but also to make healthy options whenever choices are to be made.

Here are four things which I try to observe in my quest for a totally fat-free body. Take a read and adapt whichever might work for your lifestyle or fitness goals.

1) Keep yourself hydrated. Apart from keeping the body hydrated, water helps the body to continue burning unwanted fats. Medical experts and fitness trainers agree to the many health and fat-burning benefits of drinking a glass of water as soon as you wake up. Every chemical reaction happening in your body needs water. If you're slightly dehydrated during the day, you can't expect your entire body to function well. Practice drinking water before and while eating. This will help you feel full and cut your cravings for extra calories.

2) Drink tea instead of coffee. Tea, specifically matcha tea, has more anti-oxidants and hunger-quelling hormones compared to coffee. If you can take the taste of coffee as it is, you can add some almonds or soya milk on it to improve the taste. It is best to mix all these with hot water so you will feel awake and energized before hitting the gym to workout.

3) Trim your midsection through circuit resistance training. Cardio exercises can only do so much when it comes to burning. Engage in a high-intensity circuit training which will discipline your entire body to lose fat overall and not just on certain spots. Burpees, crunches, jump squats, mountain climbers, fast push-ups, sprinting are great examples of this. Do twenty minutes of cardio and twenty minutes of circuit resistance training consistently to see the difference in your body.

4) Keep a diary of what you eat daily.  This will help you become more aware of what you eat during the day and how much you're eating - including mindless munching while you're working. Food journals can also reveal the patterns that lead to overeating.

Tuesday, September 6, 2016

Perfect Salads and Smoothies to Match Your Daily Workout

It is important to keep yourself nourished and hydrated during training. Here are a few salad and smoothie recipes which you can enjoy before hitting the gym to workout. They're expected to provide you with the much-needed nutrients to boost your energy all throughout your workout.

Pumpkin and Feta Chicken Salad


1 cup pumpkin, diced
¼ cup cold-pressed extra-virgin coconut oil
1 bunch brocollini200 g chicken thigh
Sea salt, to taste
Pepper, to taste
1 large handful spinach
1 tbsp kim chi or sauerkraut(fermented vegetables)
30 g goat's feta1 small handful walnuts, chopped
2 tbsp extra-virgin olive oil
2 tbsp apple cider vinegar
Preheat oven to 180°C


1) Peel the pumpkin. Dice it.
2) Coat it with coconut oil. Bake it in oven until soft.
3) Boil a small saucepan of water and steam the broccoli. Set aside to cool.
4) Add the chicken in a pan with 1 tbsp of coconut oil. Season it with salt and pepper.
5) Cook over a high heat. Flip it halfway.
6) Use the spinach as base in a large bowl or plate. Add fermented vegetables, roasted pumpkin and diced broccoli.
7) Crumble goat's feta. Then, sprinkle walnuts and diced chicken on top.
8) Dress it with extra-virgin olive oil and apple cider vinegar.

Banana Smoothie with Natural Yougurt and Skim Milk


1 ripe banana
1 cup your choice of milk
1 cup plain natural yoghurt
1 tbsp honey
1 tsp of ground cinnamon


Pop all the ingredients into the blender and whizz.

Super Protein Smoothie


2 scoops protein powder (whey or non-dairy substitute)
1 frozen banana
½ frozen mango
1 fresh or frozen kiwifruit
½ cup blueberries, fresh or frozen
½ avocado
2 cups coconut water, almond milk or ?ltered water
1–2 tsp maca powder
1–2 tbsp chia seeds
1 cup spinach


Pop all the ingredients into the blender and whizz.

Benefits of Both Smoothies :
Fruits, spinach, chia seeds and maca powder supply ready energy to facilitate maximum intensity while yogurt, milk and coconut water provide protein and carbs.

Note: If you find the fruits already sweet, don't use honey as it is essentially sugar.

Tuesday, August 30, 2016

The Key to Creating a Small Version of Yourself

Most women think that the best way to reduce their body fats is to involve themselves in intense exercise programs or to observe an active lifestyle. While this is proven effective to a wide extent, this might not work for those women who are obese or who have some big amount of fats in their bodies.

First of all, you will need to adapt healthy changes to your lifestyle particularly your diet. By watching what you put into your body, you will be more disciplined and focused on being healthy and sculpting your body to a desirable shape.

Engaging in a physical activity for about an hour a day can already help you lose weight. However, this may not be effective in reducing fat deposits in your body. If you want to acquire substantial fat loss in your figure,you will have to engage in cardio exercises on a daily basis. Exercises with cardio components cause the rate to pump up - working the body to target fats over carbohydrates for fuel. With a steady-state cardio exercise at a heart rate of about 65 per cent, you will need to exercise for at least 45 minutes in order to shake your fat stores. By participating in higher-intensity exercises, your body will opt for a greater percentage of carbohydrate for fuel. Your body will also have increased oxygen consumption during such exercises and for two hours after the exercises or training itself.

Struggling to lose body fats especially in the abdomen area can happen even after you've observed healthy eating habits and intensity exercises on regular basis. This can be brought about by psychological stress and hormonal imbalance. In fact, certain studies show that stress and elevated cortisol promote abdominal fat. With that said, incorporating mind movement and control exercises like yoga can help you lose body fats for good.

Tuesday, August 23, 2016

How to Look Fabulous and Healthy in Your 40's

Drastic changes in your body and mind can happen as soon as you reach 40. Your metabolism, muscle, bone and libido are expected to drop in rate, amount or density at this age. On the other hand, your depression and stress levels are expected to rise. While there's no escaping these realities of life, there are many things which you can do to alleviate their effects on your mental and physical health.

1) Never ever skip breakfast. According to nutritionists, eating breakfast is key to keeping weight down and calorie-burning metabolism up. Moreover, eating a healthy breakfast can help you losing weight over time. Why is that? It's because A solid meal at the start of the day works hand in hand with metabolism, which is considered to be at the highest level in the morning. A healthy breakfast fuels activity and prevents ravings that arise when blood sugar drops.

2) Awaken your sleeping metabolism. Involve yourself in strength training for half a year and you will experience a boost in your metabolism which might have taken a full rest in many years. Strength-training can help you burn more calories even when you’re not involved in any physical activity for the whole day. It can also you have stronger bones, maintain balance, and avoid injury.

3) Manage stress in your daily life. Stress makes you age faster. It increases your blood pressure, keeps energy from reaching the brain, lowers libido, and fastens cellular death. Observe proper breathing exercises. This will help your heart stay calm. Quit worrying. As the Book of Wisdom says, worrying won't prolong your life.

4) See your doctor. Here's a short list of essential check-ups you must not miss.
  • Eye exam: Every 2 to 4 years
  • Blood pressure: Every 2 years
  • Pap test and pelvic exam: Every 1 to 3 years
  • Thyroid: Every 5 years
  • Mole check: Every year
  • Mammogram: Every 1 to 2 years
  • Blood glucose: Every 3 years starting at age 45

Tuesday, August 16, 2016

Teens and Sex: Discussing Abstinence and Contraception with Your Teenager

Many parents don't want to recognize the fact that their teenagers are having sex as soon as they reach high school. There could be two reasons for this - they're not ready to accept that their kids are no longer babies and innocent about sex; and they don't know how to have an open discussion about sex with their children. This scenario can put many teenagers into potential risks of unwanted pregnancies and sexually transmitted diseases and infections.

Although we're now in the modern times, it is not late for parents to encourage their children to abstain from sex. As a parent, you may ask to your teenager to observe abstinence until she gets married or until she's mature enough to handle sexual relations appropriately and the repercussions of sex. Explain to her why you think this way. Who knows, she might adapt your beliefs and values about sex. Here are some points you can highlight during your discussion:
  • Sex is risky for teenagers.
  • You can express your special feelings for someone without sex.
  • Abstaining from sex (anal, oral, vaginal) will keep you from acquiring sexually transmitted diseases and infections and from getting pregnant.
  • Abstaining from sex will keep you safe from emotional stress and focused on your academic and life goals.
Even though your teenager decides not to have sex, it is still important that she knows about contraception. First of all, you might want to stress the importance of using condoms during sex. Besides preventing pregnancies, condom usage can keep you safe from sexually transmitted diseases and infections. Secondly, discuss the contraceptive options available in the market - intrauterine devices, contraceptive implants, birth control pills, contraceptive injection, emergency birth control etc. Lastly, discuss the natural family planning methods. Families who don't believe in the use of contraceptives use these methods to prevent pregnancies. Abstaining from sex during a woman's most fertile days is the most famous of these methods.

Friday, June 3, 2016

Top Reasons Why Parents Should Encourage Children to Exercise

Exercising has many benefits. Starting early on it allows you to enjoy its benefits at an earlier and longer time. Hence, it is important that parents encourage their children to exercise while they're young and before computer games, inactivity and laziness get the best out of them.

Lifelong commitment to fitness - Children who exercise are more likely to keep exercising until they're adult. When exercise and fitness becomes a habit, it would be difficult to remove it from your lifestyle.

Weight management - Nowadays, obesity is an epidemic that's paralyzing children aged 6 to19 years. To solve this widespread issue on kids' health, parents must monitor their children's BMI regularly and encourage them to engage in physical activities. Exercise helps kids achieve and maintain a healthy body weight

Healthy bones and muscles - Regular physical activity helps build strong muscles, bones and joints. Moreover, it improves motor coordination and enhances the development of various motor performance skills among children.

Improved interpersonal skills - Exercise aids in the development of important interpersonal skills among children. This is especially true for children who participate in team sports. With improved interpersonal skills, children are less likely to suffer from anxiety and depression.

Improved sleep - When the body is tired because of regular exercise or physical activity, it will need rest and enough amount of sleep. Children who are able to sleep well have a better overall mood. Hence, they're happier and they perform better in school.

Friday, May 27, 2016

Why Rest Day is as Important as Workout Days

Most people who are keen to lose weight in the shortest possible time usually don't adhere to experts' advice about rest. They often think that resting might make them lazy and demotivated about achieving their health and fitness goals.

If you see rest or rest day in the same way, read these simple reasons which can make you understand how it plays a big role in your health and fitness plan.

Rest allows the repair and growth of muscles. Muscle fibers are torn whenever you engaged in any form of work out or training. Your immune system will need enough rest and time to heal torn muscles and allow them to grow.

Rest prevents injury. Rest days prevent you from overusing your body. This involves all kinds of physical training - from walking to running to lifting. If you push yourself too hard, your muscles and joints suffer from overuse. This results to unwanted injuries.

Rest promotes good sleep. Over-training can cause your body to be restless. It can also keep your alert level and heart rate always high. With all these, sleeping at night would be very tough. Having rest days will allow you to sleep well and enjoy its many health benefits.

Rest promotes mental strength. As rest keeps your mind and body from being dead-tired, you will experience a renewed passion to workout or train again. Being mentally and psychologically charged through proper rest can keep you more motivated to work hard towards your fitness goals.

Understand that your body needs days off in order to perform well during your training or workout sessions. Make adjustments on your mindset and daily schedule based on this new found faith in rest. Do whatever you can do to have meaningful rest days. Find an accountability partner if it's difficult for you to make adjustyments.

Friday, May 20, 2016

Sweat Trivia - Things You Don't Know About Sweat

Many people hate sweat because of its unpleasant smell, the uneasiness it brings and for many other reasons. But, did you know that sweat or sweating is important to human existence because of the many benefits that come with it? Here are some

It promotes weight loss. Water-soluble fat molecules are released together with water whenever you sweat especially during workout. This results to a permanent decrease in weight.

It relieves pain. Intense workout can be painful. You can successfully complete such workout by sweating in the process. Why? It's because sweating enables the release of beta endorphins which promotes a feeling of well-being and a euphoric high during physical activities.

It rids the body of harmful toxins. Heavy metals like lead, mercury, cadmium, arsenic, and chemicals stored in your body fats are all eliminated when you sweat. The same is true for cancer-causing phalates.

It raises cortisol levels and increases sex drive. The scent of androstadienone in male sweat can raise cortisol levels for up to an hour and increase a waning sex drive when in women. High cortisol levels also allow people to set goals and be driven to achieve them.

Sweating is a good thing except when it makes you stink. If you're not confident about the scent of your sweat, consider changing your diet. Studies show that the sweat of a meat-eater smells worse than the sweat of a vegetarian. Going vegetarian can also help you manage your weight.

Tuesday, May 10, 2016

The Daily Benefits of Having Great and Strong Abs

Having great abs is more than just looking good. It comes with other benefits that can affect your health on a daily basis. If your abs are in good condition, they're deemed to be strong and capable of providing stability to your whole body during any type of physical activity.

A strong core or abs can improve your posture. It does this by distributing the weight evenly through out the body. Bad posture happens when the pelvis is tilted forward and the spine is curved in an exaggerated manner. By strengthening the walls of your abdomen, you will be able to maintain a great posture.

A strong core or abs eliminates back pain. When your abs are in great shape, you can experience mobility and strength in your hips, thighs, glutes and back. These, in return, will cause your back pains to decrease and be gone in time. With strong abs and without back pain, you can perform daily activities with ease like sitting at a desk in correct posture, gardening and lifting items off the floor. 

A strong core or abs promotes better breathing. Breathing muscles like the diaphragm and the intercostals work more effectively when you have stronger abs. Enough supply of oxygen inside the body helps all your internal organs to perform at their best daily.

If you're looking for ways to have better and stronger abs, watch this video. (Note: I don't own this video, all credits to the owner/publisher).

Tuesday, May 3, 2016

A Few Thoughts on Having a Flatter Stomach

Almost all women dream of having a flat stomach. Many women are unable to achieve this dream because they lack the determination, effort and time to perform ab-shaping exercise routines. Are you one of these women? Yes? Don't fret because there are other ways by which you can achieve a flat tummy without exercise.

1) Straighten up. In a Good Housekeeping post, The Biggest Loser trainer Kim Lyons shared that correcting your posture doesn't only make you look good. It also helps tone your stomach muscles. Make it your habit to sit straight and stand straight to have a flat stomach.

2) Stay away from salt and sugar. Researches show that salt or sodium causes the stomach to bloat. It also makes you feel puffy. Instead of making your food tasty by adding salt or soy sauce, try using fresh herbs and spices in every dish you cook. Sugar also increases the accumulation of belly fat. There are hidden sugars in both healthy and unhealthy food items sold in the supermarket. Take the time to read the labels before buying any of them.

3) Drink green tea. Green tea contains an antioxidant called EGCG which boosts metabolism and helps the body to utilize fat. Make sure to drink 2-3 cups of green tea a day for best results.

4) Avoid dehydration. When the body is dehydrated, it tends to store water in the midsection. This will make your stomach look bloated. Drink six to eight glasses of water each day to keep your body hydrated and your cells performing well.

Friday, February 5, 2016

Five Ways Pregnant Women Can Beat the Summer Heat

Being heavy with a child in the warmest season of the year, certainly, is a recipe for distress. Humidity can make hot summer days even hotter for pregnant women whose babies are due in this season or in the early fall. While you can't control the heat of the sun in summer, there are a few guidelines which you can follow to keep yourself cool --- and safe until your delivery.

1. Pay attention to the heat warnings. Pregnant women already have some degree of heat intolerance which can be aggravated by circumstances. Always check the temperature before going outdoors. Stay indoors when the temperature is 90 deg F and up. Turn on your air conditioner and apply a damp washcloth on your forehead to cool yourself. Plan your activities for late in the afternoon or in the evening if you need to go out.

2. Drink plenty of fluids. Limiting your fluid intake to water can lead to a condition called water intoxication where water dilutes the electrolytes needed by the body. Fruit juice, milk and sports drinks are good for pregnant women who need to replenish the depleted electrolytes in their bodies due to excessive sweating.

3. Wear breathable clothes. Breathable clothes will keep you cooler and free from sweating a lot. Clothes made from cotton helps prevent heat rash which usually accumulates in the abdomen area and under the breasts.

4. Swim instead of working out in the gym. Swimming is effective in cooling yourself off during warm days. Exercising in the water unloads the extra weight off your knees, so you're less likely to hurt your knees and joints than when exercising in the gym.

5. Make sure that you're breathing correctly. Corrective breathing helps you cool down while improving your oxygen intake. Enough oxygen in your body aids in the growth and nourishment of your unborn child. Read books or watch video tutorials which can teach the correct breathing patterns.

Summer doesn't have to be boring and hazardous to pregnant women. You can enjoy summer activities with your family and friends by observing moderation and following the guidelines above. Read this detailed infographic from Bourne Bathrooms to discover more heat management tips during summer.

Staying Cool During Summer

From Visually.

Monday, January 4, 2016

Have a Meaningful 2016 with These Suggestions

If your 2015 didn't turn out to be as purposeful as you have planned, don't be discouraged. You can try again this year. Whether you're keeping your last year's goals or not, you might find the list of activities below worth doing this year. Read on.

Volunteer - Have you ever tried volunteering? Volunteering can be physically draining but all the hardships you'll encounter along the way makes your whole volunteer experience truly rewarding. Volunteering gives you the opportunity to become happier and create a better version of yourself. According  to psychologists, people become happier and grateful when they're able to help other people.

Reconnect with family and friends - A 2010 study in the journal PLoS Medicine states that 'lack of social bonds can damage your health as much as alcohol abuse and smoking, and even more than obesity and lack of exercise.' This means you can lengthen your life span by simply reconnecting with old family and friends and strengthening your bonds with them.

Go back to school - If you're looking to change the direction of your career path, going back to school must be on the top of your bucket list for this year. The new knowledge you'll gain in school can boost your self-confidence, create new possibilities and provide new friends for you.  A 2007 study even stated that middle-aged adults who went back to school are less likely to suffer from Alzheimer’s disease.

Travel - Traveling allows treat life as an adventure and not a boring cycle or routine. It recharges your body, mind and soul after days or even months of tedious work. It lets you learn new things about and rediscover other facets of your personality.