Firm Up Your Sagging Breasts

Sagging breasts is an issue that many women face. Sagging breasts are caused when skin loses elasticity. Factors such as aging, smoking, pregnancy and being overweight can contribute to the sagging appearance of your breasts. Of course, some of these things are within your control, while others are not. However, if you are looking for ways that you can organically enhance the appearance of your chest, this is the article for you! Here are some natural remedies to help give your bust a boost.

1. Exercises:
Exercising is one of the best ways to correct a saggy bust line and repair connective tissue and muscles around the breasts. According to OLAYINKA Ajibola (CEO/Fitness Instructor @ Kc Gym & Fitness Centre) these exercises are among the most effective:

Chest Press.
Lie flat on your back with a dumbbell in each hand. Extend your arms up and hold for 10 seconds. This simple exercise works the pectoral muscles. Over time, the breasts will begin to firm and reshape.

Arm Raise.
To engage your chest muscles, do a simple arm raise. Think of this move as an extended stretch. Simply stand with your feet apart and reach straight up. This exercise not only works to enhance breasts but also can stretch your body in preparation for a workout.

Pushups.
To complete a simple pushup, start on your stomach. Push your body up with your arms and keep your back straight. The weight of your body on your arms encourages the chest muscles to strengthen.

2. Olive Oil Massage:
olive oil massage will not only repair skin tone and texture but can also improve the appearance of sagging breasts. The olive oil is rich in antioxidants that can repair the damage caused by free radicals. Simply massage your breasts with olive oil for 15 minutes a few times per week.

3. Good Posture:
The way that you carry your body through the day can significantly impact the appearance of your chest. According to an article from Organic Facts,hunching your shoulders offers no support for your breasts. Instead, your breasts droop with the shape of your body, which greatly contributes to the dreaded sag. You can help reduce sag by standing up straight and pushing your shoulders back.

4. Ice:
ice can firm the breast and tone the skin. Simply rub a cube of ice on your breasts in circular motions. To avoid numbness, don’t exceed one minute.

5. Egg Whites:
The astringent and skin-toning properties found in egg whites prove to be beneficial for drooping breasts. the hydro-lipids present in the egg also work to lift loose skin. To use, spread beaten, foamy egg whites on the breasts and let sit for 30 minutes before washing away.

6. Aloe Vera:
massaging with aloe vera works to improve blood circulation and strengthen the connective tissues. To use, massage the gel into the skin in an upward motion for 15 minutes.

7. Essential Oils:
Organic Facts indicates that a variety of essential oils can tighten and tone sagging skin. A few of the most beneficial oils include lemongrass, carrot, cypress and spearmint. The article warns to use the oils sparingly, as sometimes they can cause a burning sensation.

8. Cucumber Skin Mask:
Cucumber works to firm skin and naturally lifts the breasts. Mix a ground cucumber with egg, butter and natural cream. Allow the mixture to cool overnight before applying it to your breasts.

Music and Exercise

If I arrived for a spinning class at my favorite gym centre and learned that the sound system was down, I would probably pack up my shoes and go home. I cannot imagine exercising without music.

The instructor’s choice of music makes the difference between a great class that is over before I know it and one in which I find myself constantly glancing at my watch, wondering when I can leave. Is my preference for exercising to music rooted in some real effect that music might have? Is the best music for exercise simply the music you happen to like the most? Or are there other factors aside from personal taste that make some music especially appropriate for exercise?

This question is harder to answer than you might think,  Olayinka Ajibola Kazeem. (Owner of KC Gym and Creator of Fit4LifeLive4Life) studies and examined different populations, making it hard to get an overall picture.  When the presence of music seems to have a positive effect on exercisers it can be difficult to tell which features of the music prompts the effect. Is it “internal” characteristics of the music, such as tempo, rhythm and timbre, or is it features that are “external” to the music, such as the personal or cultural associations that musical works often carry? And which music should be used in experiments?

The overall impression given by the studies is highly positive. When music is used before athletic activity, it has been shown to increase arousal, facilitate relevant imagery, and improve the performance of simple tasks. When music is used during activity, it has ergogenic (work-enhancing) effects and psychological effects. Listening to music during exercise can both delay fatigue and lessen the subjective perception of fatigue. It can increase physical capacity, improve energy efficiency, and influence mood.

In study after study, the use of music during low- to moderate-level intensity exercise was associated with clear improvements in endurance.

Olayinka Ajibola K. have found that the power of music has definite limits. While music can hamper physiological feedback signals at moderate levels of intensity, it is markedly less effective at high intensity levels. It does not reduce perceptions of exertion when exercisers are pushing beyond the anaerobic threshold (that is, the point at which lactic acid begins to accumulate in the bloodstream). One possible explanation is that at high levels of intensity the body’s physical feedback dominates the nervous system, so that distraction by any means is more difficult to achieve. Also, music seems to be of greater benefit to less-trained exercisers. This could be because trained or competitive athletes tend to work at higher levels of intensity. Or it might be because untrained exercisers are motivated by the positive feelings aroused by music, while trained athletes are more motivated by the desire to perform well and to focus on the specifics of training.

Interestingly, there are times when trainers and coaches should avoid the use of music. When exercisers need to devote their full attention to a task (say, for safety reasons), or when they are learning a demanding new skill, or when they are working at high intensity and need to pay full attention to their physical limits (“listening to the body” in other words) the use of music should be limited. And watch the volume! Studies have found that even moderate-level activity, if accompanied by very loud music (over 100 decibels), can cause temporary hearing loss.

BACK PAIN - AVOID THESE FOODS OR RISK PAINFUL LOWER BACKACHE.

BACK pain could be prevented by changing your exercise routine or by swapping your sleep position. But, you could also reduce your risk of lower back pain symptoms by avoiding these foods in your diet everyday.
Back pain is a common condition that usually improves by itself within a few weeks or months.

It could be caused by a minor injury, poor posture, or even sleeping in the wrong position.
But, your diet could also be aggravating your back pain, it’s been claimed.
Foods that are high in processed fats or salt could be causing inflammation in the body, which may lead to back pain.
“Believe it or not, your diet can affect your chances of getting back pain, especially if you’re fond of sweet, sugary foods,”

“This is because many foods can stimulate an inflammatory reaction.
“Think alcohol, caffeine, salt and processed fats. Eating too much of these foods can also lead to obesity, which will really place a lot of unnecessary strain on your poor back.
“Instead focus on wholesome healthy foods – fruit, vegetables and plenty of whole grains.
“Really try to increase your intake of vitamin D and calcium. Both of these nutrients are critical when it comes to supporting your bones.”

Some exercises could also help to prevent back pain, said Olayinka Ajibola.
Swimming is one of the best exercises to stop back pain from coming back, as it’s a gentle, low-impact exercise.
It could strengthen your back muscles and improve flexibility, without causing any pain or discomfort, he said.
If you do decide to try new exercises for back pain, you should avoid over-exercising.
Exercising too much could lead to a pulled muscle, which may make the condition worse.

Lower back pain is the most common type of back pain, according to Olayinka Ajibola.
It’s usually nothing to worry about, and should get better by itself over time.
Try taking anti-inflammatory painkillers for short-term relief from back pain.

But, you should contact your GP straight away if you have back pain and a numbness around your genitals.
Difficulty passing urine, chest pain, or a swelling in your back should also be seen by a GP if you have back pain.

How Much Muscle Strengthening Activity Do I Need?

Besides aerobic activity, you should also engage in activities that strengthen your muscles on 2 or more days a week. Muscle-strengthening activity (also known as strength training) should work all the major muscle groups of your body, that is, the legs, hips, back, chest, abdomen, shoulders and arms.

Muscle strengthening activity helps to:

1. Develop stronger muscles and bones.
It increases bone density and reduces the risk of osteoporosis.

2. Control your weight.
As you gain muscle, your body's metabolism rate increases, thus enabling it to burn calories more efficiently.

3. Reduce the risk of injury.
Stronger muscles are able to support your joints better, and preventing them from injury. In addition, strength training increases neural functioning, improving reaction time, thus preventing injurious falls.

Muscle strengthening activity can be done either at home or in a gym.

Examples include:
* Exercises that use your body weight as resistance, such as push-ups, sit-ups, abdominal crunches, pull-ups and leg squats.

* Working with resistance bands. Resistance bands (or resistance tubing) is inexpensive, lightweight and can be bought at stores selling sports equipment.

* Lifting weights.
You can use either free weights such as dumbbells, or work out on the weight machines in a gym or fitness centre.

Muscle strengthening activities should be performed to the point at which it is difficult to do another repetition. A repetition is one complete movement of an activity, like lifting weights or doing sit-ups. You can:

* Perform the muscle strengthening activities on the same or different days that you do aerobic activity.

* Start once a week with lighter weights, completing at least 8-12 repetitions. Over time, start increasing the weight while performing the same number of repetitions.

Muscle strengthening activities should include 8-10 different exercises that work the various large muscle groups.

Let's get active!
Now that you know the types of physical activity for health benefits, it's time to get active. Use the recommendations as a guide to help you in your journey of health and fitness.

Everyone can enjoy physical activity. However, if you have not been active and have a medical condition such as heart disease, high blood pressure, diabetes or asthma, do consult your doctor on the type and amount of physical activity suitable for you.

7 TIPS TO HELP YOU START A MORNING EXERCISE ROUTINE

The solution that works best for me is exercising in the morning. I know, with work schedules and other commitments, this might be difficult for some. However, if the only thing holding you back is a warm bed and sweet dreams then creating a morning exercise routine is within reach – you just need to form the habit.

I recommend exercising in the morning for two reasons. First, it gets exercise out of the way before a million excuses start to form and, quite frankly, before I shower. Once I shower and start my day I will not be working up a sweat. Regardless, I can’t even tell you the number of times I would plan to exercise after work. Then 5:00pm would hit and I would be too tired to even think about getting in a workout. Not to mention, I needed to get home and feed my family. By the time all the nightly activities were done it was time to pass out. Therefore, if I don’t exercise in the morning it won’t happen at all. The only excuse that keeps me from getting on my treadmill is waking up late. In my opinion, this is a much easier fix than trying to find an hour or two in the middle of the day or at night.

The second reason I like to exercise in the morning is it starts my day on a positive note. I use that time to think about life, solve problems, and just be in solitude. That one-hour of exercise helps me stay focused and energized throughout the entire day. Feeling productive and accomplished is a priority for me. I need that. When I start my day with exercise I feel productive, accomplished, and ready to take on the world – all by 7:00am!

If you think exercising in the morning could benefit you then here are 7 tips that can help you start a morning exercise routine.

#1 Pick a realistic time
It is often tempting to set my alarm clock for 4:30am so I can have my workout and shower done by 6:00am. However, that is not realistic or sustainable for me. Trust me I have tried many times. A time I can stick with is 5:30am. This allows me to get the proper amount of sleep and still enough time for a solid workout. If you pick a time that you can never stick with then you will find it very difficult to create a routine and habit around that.
Once you pick a early morning time to exercise then protect that time. It is easy to get off track doing other things. However, if you decide 6:30am – 7:30am is exercise time then make sure nothing else takes priority.

#2 Get a good night sleep
This goes along with the first tip. If you go to bed at midnight not only will it be difficult to wake up at 5:30am it will be even harder to find the energy for a quality workout. We need at least 7-9 hours of sleep to function at our best. I know we all think we are superhuman and can survive on much less. However, we are looking to thrive, not just survive, so we need our sleep. My goal bedtime is 10:30pm. Any later and I will struggle waking up in the morning.

#3 Put out clothes, sneakers, and earbuds the night before
This is huge! Trust me the last thing you want to do after waking up is search around for all your work out gear. The number of times I went back to bed because I could not find my ear buds is embarrassing. Having your workout gear ready the night before will put you 10 steps ahead come the morning.
Also, plan to get into your workout clothes and put your sneakers on as soon as you wake up. This lets your mind know you are getting ready for a solid sweaty workout!

#4 Plan out your exercise routine ahead of time
Wake up each morning with an exercise plan. What exercises are you going to do? How long? Are you going to switch up exercises on certain days? Having an exercise plan helps you getting started and stay focused on your workout. However, don’t feel like you need to do an iron man workout every day. Even a little exercise is better than no exercise so do what can. The point is know what those exercises are going to be.

#5 Give yourself a few minutes to wake up
In the past, I would wake up and immediately drag myself down to my basement to exercise. I was barely coherent and many times this caused my workouts to be mediocre at best. When I gave myself 10 minutes to wake up I became more alert and ready to exercise. During that 10 minutes I will drink water, stretch, and start listening to my music. I know this seems very basic but it is these simple tips that have shown some of the biggest results for me.

#6 Put together a motivating play list
The right music is essential to staying motivated during a workout – at least it is for me. When I have high energy motivating music playing I can run 30 minutes without thinking twice about. I highly recommend taking the time to put together a playlist specifically to listen too when exercising.

#7 Exercise often
Whenever you are forming a new exercise habit the key is to do it often (at least 4-5 days) and for a long period of time (3-4 weeks). If you exercise sporadically it will always feel like you are starting from the beginning. Challenge yourself to stick with it.
When you begin waking up early to exercise it will be hard – very hard. You won’t want to do it and will probably have to push yourself a bit. However, after a few days it will get easier. Then after a week or so you will wake up before the alarm goes off and look forward to exercising. After a few weeks it will become second nature – exercising in the morning will become a habit. Once you form the habit you don’t need to be as strict. However, in my experience, keeping exercising consistent will help sustain your exercise habit.

I say this all the time…IT NEVER GETS EASIER YOU ONLY GET BETTER! Keep that in mind when things feel impossible or out of reach. You can do this!

Have a wonderful day!
#Fit4LifeLive4Life

BENEFITS OF AQUAFITNESS & SWIMMING

The benefits of exercising in water have been well known since Greek and Roman time. Examples are:

1.  Exercising in water is easier: it supports body weight (up to 85% in water up to chest level).

2.  Water acts as a shock absorber, reducing stress on joints.

3.  Water provides resistance to motion through resistive drag. The intensity of the exercise can be easily controlled by varying the degree of resistance (drag).                            The amount of drag experienced depends on the size and shape of an object or body part as well as the speed at which it is moved through water.  By moving   faster, or in deeper water where the resistance is greater,  the intensity is increased.  By moving more slowly or in shallower water the intensity is decreased.

4.  Water  acts as a coolant to prevent overheating (provided the water temperature is not too high).

5.  Water allows a full range of movement without excessive strain. Less coordinated individuals can carry out movements in water without the embarrassment they may feel with exposed land-based classes.

6.  There is little post-exercise stiffness. This is due, possibly,  to lack of eccentric muscular contractions when using water as a mode of resistance.

7.  The massaging effect of water increases circulation and promotes relaxation.

8.  Aquafitness is a novel and enjoyable way to become and stay fit.

9.  Buoyancy properties of water assist in supporting the body (up to 90%), often making exercise feel easier.

10.  Up to 85% of jarring is eliminate as the water absorbs impact when jogging or jumping.

11.  Those with sporting injuries can still exercise in water. They need not lose overall fitness during rehabilitation from injury.

12.   Many of the exercise can be done in pairs or groups and this type of activity encourages socialisation and overall fun of the program.

13.  Participating in an Aquafitness program will assist non-swimmers in gaining water confidence (initially they can wear buoyancy vest).