No More Excuses

qikspa get fit

All that stands between your determination and your goals are your excuses. This time, don't give up on your goal to get a healthier, more-fit body. Here are a few tips to reach your goals.

Pick the right diet for you and stick to it for the rest of your life. Don't think about it as a diet but as a way of life. If you are overweight, probably you've been eaten too much of the wrong foods for too long. While it's true that you might be overweight due to a disease or the wrong diet, there's a way to fix this. Many people think that what they have been eaten since they were very young is healthy because they are not ill at the present time.

However, some foods contribute with empty calories, in other words, they don't offer the nutrients your body needs, but they do contribute with the necessary calories to keep functioning. These foods with no nutrients must be eliminated from your shelves, refrigerator and shopping lists forever, not during the time of diet. It's a mistake to think that after dieting, you are going to stuff yourself with chips, hamburgers and sweets.

While you can still have unhealthy foods from time to time as a guilty pleasure, they must remain as that, just a guilty pleasure and under no circumstances must be the core of your daily diet. Why? Because those are bad habits and you will gain weight back again, plus they silently damage your health in terms of cholesterol, blood pressure, insulin intake, which can potentially lead to diseases.

Willpower isn't voluntary, but necessary. If this is not your strong suit, you need to drum it up. This can only come from you. You cannot buy or get it from anybody. Every time you are tempted to slack off or quit, or are simply discouraged, you have to shake off what you want at that moment and focus on your long-term goal and think of how that would obstruct it. Then start over with proper attitude which values your goals of good health and an admirable physique over a temptation of having something tasty for 10 seconds in your mouth. Remember that it takes 21 days to create a habit, then everything will be easier. However, it only takes one day to break a habit.

Eat to to keep for being hungry, not to satisfy it. Many people make the mistake of becoming really hungry before eating. This is reason number for overeating and eating the wrong things such as fast foods, over-salted, over-sugared, and processed foods. The solution is to eat often enough to keep you from getting hungry - five or six times a day.

Follow one simple rule every time you eat. Nutritious meals, smaller than the combined volume of your two fists, should be seen as a fuel to whatever activity you are going to do next. That way you can measure how much food you should eat at one sitting. You shouldn't have to waste your time counting calories, just know what type of food and the quantity of it that you have to eat.

How to Protect Your Lips

How to Protect Your Lips

Fresh and soft lips are intrinsic to a sensual woman. With the dramatic changes of temperature or after being exposed to the Sun, lips tend to dry up more than usual.

Lips are constantly exposed to external agents such as wind, cold and heat, and they are in contact with the drinks and food we have. Therefore, you must pay attention to everything that can damage them.

The external skin that covers the lips is extremely delicate and it needs special care to avoid bothersome cracked or splitting lips.

Dried lips reflect the lack of moist in the skin that covers them since it lacks certain glands responsible for producing sweat, melanin and keratin. Therefore, the skin is unprotected and can easily get infections if its under bad conditions due to a lack of hydration.

When you want to relieve the pain and irritation, the most obvious solution is to lick your lips. However, this makes it worse since saliva evaporates quickly, dehydrating the lips. In this case, the best option is to apply lip balm since skin cannot repair itself without moisture.

Dehydrated lips, however, can also be caused by dehydration of your body. In this case, the best option is to eight drink eight glass of water of day, even during winter.

Other factors include vitamins A and E deficiencies, tobacco, aging and movements we make with our lips.

If your lips are cracked, chapped or colorless, you must exfoliate them. Remember that no treatment will be effective if you haven't eliminated the dirt and dead cells that are on the skin. The same happens with the lips that require an adequate peeling.

Be aware that many skin care products, including lip-gloss and lipstick, can cause irritation. To test if this is the reason, try going without your lipstick or lipgloss for a few days and check if there are any changes on your lips.

Benefits of Running

Benefits of Running

With all the benefits running brings to the human body and mind, it seems striking why we are not all out in the streets doing exercise. Yes, it takes determination to leave home to literally put your body under stress doing a monotonous activity, but its advantages for us are so amazing, maybe this article will encourage to put your running shoes on.

1. Healthy heart. Running can bring many benefits to your heart. When you run regularly, your circulation improves and the constant activity reduces the risk of a heart attack, high blood pressure and stroke.

2. Weight loss. Strict diets without exercise can be frustrating, specially to keep losing weight after the first couple of weeks and to keep the weight off once the target weight is accomplished. Therefore, running is your ideal ally when you want to get rid of those extra kilos. Indeed, the average runner burns 1,000 calories an hour during a training session. That is 1,000 calories of food you can enjoy in your balanced diet so you don't starve yourself or 1,000 calories that will your body will burn from stored fat.

3. Mental health. Running lifts your mood and helps you build self-confidence, specially once you achieve your target weight. Also, it gives you a sense of self-reliance that you can achieve anything you want.

4. Sleep. Studies show that runners have less trouble to sleep at night and manage to sleep longer.

5. Stress. Running gives you a sense of power and control over yourself that helps you cope with stressful situations and irritations of everyday life.

6. Happiness. Have you ever heard that running makes you high? Actually, many long-distance runners experience frequent rushes of endorphin release - hormones that have a motivational effect. Sometimes runners feel relaxed or at peace after exercising, but some even feel euphoric. What is clear is that running does have an effect on your mood: running can help you improve your patience, humour, patience and make you good tempered and easy-going. One way or another, endorphins engendered by exercise mean that runners are happier than people who don't exercise.

7. Anxiety. Generally, runners have a lower level of anxiety than those who don't run. Regular exercise reduces the activity of the serotonin receptors in the brain which regulate mood. Since these receptors are less sensitive to any stimulus, the levels of anxiety decrease as well.

8. You can boost your mental functions by running as the activity increases blood flow to the brain and helps it receive oxygen and nutrients, so it works more effectively.

Make Your Hair Shine

Make Your Hair Shine

A soft shiny look makes your hair look healthy and fabulous. If you are looking to get a shiny hair, you can achieve it in a simple way with homemade masks. You can find many masks you can apply to your hair below:

Avocado Mask

Avocado is a very nourishing fruit for your hair, which is important to make get a shiny hair. Grind one or two avocados, according to the length of your hair, and crush it until you get a thick paste. Apply the mixture to your hair from the roots to the ends and let it work from 20 to 30 minutes. Then rinse your hair like you normally do.

Egg and olive oil Mask

This mask works for every kind of hair. Use two or three eggs, according to the length of your hair, mix it with two or three olive oil spoons - only use one spoon of olive oil if you have greasy hair. Apply it on your hair from the roots to the ends of your hair. Let it sit for 30 minutes and then wash your hair with regular shampoo and let it dry.

Lemon juice

A mask made of lemon juice is perfect for women with blonde hair. After washing your hair like you normally do, pour lemon juice with a glass of water over your hair.

Apple Vinegar

A mask made of apple cider vinegar is ideal for women with greasy hair. After washing your hair with shampoo and rinsing with water, wash your hair again with a cup of apple cider vinegar and a liter of water.