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Fitness

Girls, please lift weights

April 9, 2014

I feel as if most girls are allergic just to the idea of lifting weights.

“No, I just stick to cardio.” “Are you kidding, the weight room is full of guys!” “Mmm, but my legs will get bulky, right?”

I am sure many of you have heard this before (or have said this), and honestly the only one I kind of get is the second comment. Because yeah, most weight rooms are full of guys, but don’t let this put you off. Sure they may stare at you, but that’s just because it is a rarity to see a girl lifting weights. If anything, take a friend with you so it won’t be as intimidating or ask one of the personal trainers at your gym to teach you a few exercises.

Lifting weights will not make you bulky, UNLESS you are eating a diet which will not aid in fat loss. I used to think I was getting bulky from lifting weights but in reality, it was because I still had some extra fat. So because I was not losing any fat, I looked bigger because there was muscle AND fat. Although I still have some excess fat I currently want to lose (it is a long process ..) when I first starting lifting weights and following an eating plan that aided in fat loss, I saw a big change in my body. Cardio will only take you so far. Cardio can help you lose fat but lifting weights (or just resistance exercises in general such as using resistance bands or TRX) will help shape and firm your ‘problem area’s.’

There are also certain area’s of the body that you just will not be able to tone up unless you use weights. Case in point: the back. My body has this lovely (sarcasm people) tendency to store fat in my back (it’s disgusting) and I only started to see improvement in this area when I started using weights to strengthen and tone my back. It’s pretty exhilarating actually to see my progress, and how I am able to use heavier and heavier weights .. and a more defined back!

So please ladies, rethink your approach to weight and fat loss. Cardio is an important factor but not the ONLY factor. What you eat also plays a role, and using weights will help shape your body. Plus food for thought – a lot of yogi’s will train using weights to help them do advanced balancing exercises which require a great deal of upper body, core and lower body strength. And I do not know about you, but I have never seen a ‘bulky’ yogi.

What are some of your favorite exercises? Mine are currently cable back rows and doing sit ups on a bench with a 10 pound weight 🙂

Honestly yours,
Alice xxx

P.S. The gorgeous lady in the features image is Juennifer, and she lifts weights 😉

Fitness

Making your own home gym

March 2, 2014

own home gym

Source: Background image from http://www.domundee.com/Condo-Pattaya-Luxury-Jomtien-Beachfront-Aeras-Condominium.html

Okay, so I know that not all of us are part of a gym. But that doesn’t mean you can’t work out and do all the same things that you could do at a gym (minus a few unless you’re willing to shell out some big bucks)! This post will give you a run through of some ‘must have’ pieces of equipment if you want to successfully workout at home.

1. A pair of dumbbells and/or a kettlebell
Dumbbells are imperative because lifting weights is one of the best ways to burn fat and shape your body. A good weight to start with is 5 pounds, preferably working up to 10 or 12 pounds. If you can also afford to get a kettlebell then I suggest you get one, preferably at a weight of 20 pounds or higher. Kettlebells differ from dumbbells because you activate more muscles when using them when you use them to do certain variations of exercises.

 

  kettlebell

2. Resistance Band
Resistance bands are a MUST HAVE especially if you are always on the move! These can also be used for strength training and will help tone your muscles. Resistance bands offer a fun way to change up your routine so you don’t get bored, and a new way to challenge your muscles. There are also certain exercises you can only do with resistance bands which are faaaantastic for toning up the butt.

3. Exercise ball and/or bosu ball 
I say exercise ball and/or exercise ball because unfortunately bosu balls are quite expensive. I recommend getting either an exercise ball or a bosu ball (or both!) because they can both be used for stabilization movements and again, as a new way to challenge your muscles.

4. Jump rope
Ahh the jump rope, once thought to only be used by school girls and boxers. The jump rope is an amazing and portable piece of equipment which offers a fantastic form of cardio and also a way to tone your arms and legs. I am a big fan of Michael Olajide Jr, who is the personal trainer of Adriana Lima, and the key component of their training is the jump rope. There are many Youtube videos that coach you on how to do jump rope variations, and jump rope workouts.

5. Super sliders
Hehe, okay so I am a little biased here but super sliders are AWESOME! Super sliders help you mimic moves from the pilates reformer and can be used in a variety of ways that really challenge your muscle in a new way. Anyone who has bought one and tried some of the moves from my super sliders video can certainly attest to that.

6. Foam Roller
If you are working out regularly, I seriously advise you to invest in a foam roller. Not only is it affordable (about $20), using a foam roller is like having a massage. The foam roller is a form of self myofascial release , which essentially means that you are rolling out the knots in your muscles which can become very tight with exercise and can cause your limbs to look slightly bulky.

So there you have it! I believe that if you have all the equipment I listed above, then there is no way you cannot achieve your fitness goals. Look online, read magazines and buy workout DVDs so that you can get ideas for what moves to do using these fitness pieces. An at-home pull up bar is also a great piece of equipment but probably not a necessity unless you are like me and desperate to build some upper body strength hehe.

Honestly yours,
Alice

Beauty

Facial Oils – the new way to moisturize

January 21, 2014

I have always had good skin, thanks to the genes given to me by my Thai mother who has wonderful skin, yet I’ve always been interested in ways to keep my face and body smooth and free from environmental and aging damage. Even though I am only 21, I am keenly aware that if you want beautiful skin when you’re 40, 50+, you really have to start now. And I’m not saying you need to start investing in expensive beauty creams like ‘Creme de la Mer’ and whatnot. I believe that a great starting point is to start using facial oils.

this is why you should use Facial Oils

Facial oils are a wonderful and natural addition to your beauty routine. I know it sounds counter-intuitive to slather an oil on your face (“Won’t I just become a grease ball?!”), but it really does work. And instead of just giving you all empty and opinion based claims, I did some research and my own experimentation to help back up my statement. That is what this blog is truly about after all – giving solid and sound advice that has been stripped away from all the marketing and PR (public relations) fluff.

I found several articles touting the benefits of certain types of facial oils, and finally found some views from dermatologists on them. I thought it was important to voice the opinions of dermatologists because they are experts about our largest organ: skin. Dr. Gervaise Gerstner is a celebrity dermatologist and has described facial oils as “an excellent way to get antioxidants and vitamins quickly into the skin … Oils are absorbed quickly, and soften the appearance of fine lines.” Basically what Dr. Gerstner is saying is that oils will not leave your face oily and greasy (as they are absorbed quickly) and that they will actually give your skin a lovely and glow-y look. Furthermore, David Colbert, a dermatologist from New York, has said that oils are gentle and do not irritate the surface of your face which makes them perfect for people with sensitive skin.

Hopefully by now I have got you convinced that you should use facial oils. But Alice, I hear you ask, what facials oils should I use and how should I even use them? Great question – I encourage you to experiment with a range of facial oils and see what works best for you. I have tried jojoba oil, rose hip oil (might I mention that Miranda Kerr is also a fan of rose hip oil?) and sea buckthorn seed oil so far. I do not personally like sea buckthorn seed oil. It did make my skin extremely soft and is great for people with rosacea buuuut .. it smells gross lol. 

this is why you should use Facial Oils

Sea buckthorn seed oil and rose hip oil

My personal favorites so far are Rose Hip Oil and Jojoba Oil. Both oils were really lightweight and saved me during winter from having a disgusting dry and cracked face. To apply it, I would recommend using just three to five drops and to put them on the cheeks, forehead and neck. Never forget the neck, as the neck is one of the first tell-tale signs of ageing!! I still really want to try sweet almond oil, argan oil, pomegranate seed oil, and baobab oil so keep an eye out for a future post on those 🙂

Before trying ANY new beauty routine, I urge you to consult your doctor first, especially if you have highly sensitive or problem skin. Go to your local dermatologist and ask for an allergy test, and once you are cleared for usage, go ahead and experiment! Please let me know how they work out for you, and what your favorite facial oils are 🙂

Honestly yours,
Alice

Sources
Best Health
StyleList
Fox News Magazine