Lie flat on your back, knees bent and feet flat on the
floor. With your arms at your sides, lift and extend your
right leg, but keep the knees together. Tilt your pelvis up
and lift your buttocks 3 to 6 inches off the floor. Squeeze
your buttocks and tighten your abdominals.

Hold briefly, then release, keeping the leg extended.
Perform one set of reps, and then repeat with the opposite
leg. Strengthens abductor (outer thigh) and gluteus
(buttocks) muscles.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Movement is a medicine for creating change in a person’s
physical, emotional, and mental states.

Carol Welch

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Technorati Tags: Buttock Lift, Leg Exercises, Bottom Exercises

1 Teaspoon Pau D’Arco (Taheebo)
1 Teaspoon Cascara Sagrada
1 Teaspoon Echinacea

Bring 1 1/2 cups water to a boil. Place herbs into the
water, cover tightly and let steep for five minutes. I cup
two times a day should help. If bowels are loose, dilute
combination in 2 to 2 1/2 cups water.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

For every beauty there is an eye somewhere to see it.
For every truth there is an ear somewhere to hear it.
For every love there is a heart somewhere to receive it.

~Ivan Panin ~

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Technorati Tags: Detox Tea, Detox Diet, Herbal Tea

Eat slowly. Savor each bite. Take your time and enjoy
eating. If you eat too fast, your stomach will be full long
before the message to stop chewing down reaches your brain.

Yogurt can help you lose weight while protecting muscle. A
recent study of overweight people who at three servings of
yogurt daily for 12 weeks lost 22% more weight, 61% more
body fat and 81%more abdominal fat than people who ate a
similar number of calories but no dairy products.

Low fat foods may seem less flavorful when you first try
them because fat adds flavor to some foods and you are used
to that. Add zip with lots of herbs and spices like basil,
garlic, ginger, onion powder tarragon and oregano. Vary the
spices and come up with your own combinations.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

It’s okay to be fat. So you’re fat. Just be fat and shut up
about it.

Roseanne Barr

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Technorati Tags: Calorie Cutting Ideas, Cut Calories, Reduce Calories

The single leg raise is an exercise designed to work your
hip extensor. Lie face up on a flat surface. Bend your
right knee so your right foot rests flat on the floor. Your
left leg should be straight and your knee relaxed.

Exhale as you slowly raise your left leg up until your
knees are parallel. Inhale as you slowly lower your leg
back down. Don’t allow your leg to touch the floor; try to
keep it at least an inch above the floor. Perform three
sets of 15 to 25 repetitions. Switch legs and repeat. When
you become comfortable performing this exercise, you can
add light ankle weights to increase the resistance and make
the movement more challenging.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Obesity is a mental state, a disease brought on by boredom
and disappointment.

Cyril Connolly, The Unquiet Grave

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Technorati Tags: Single Leg Raise, Leg Exercises, Tone Thighs

Standing Dumbbell Curl

Stand with feet shoulder-width apart and knees slightly
bent. Extend arms downward in front of your body and hold the dumbbells with your palms facing forward.

Using one arm only, bend the elbow and lift the weight to
your chest, keeping the elbow close to your waist. Pause
and slowly return the dumbbell to the starting position.
Repeat with the opposite arm.

Overhead Presses

Hold a dumbbell in each hand at shoulder level. Slowly
raise the dumbbells overhead and then lower them again. Use
a weight that allows you to do 20 repetitions for toning,
eight to ten repetitions for building muscle. Works the
shoulders and triceps (muscles at the back of the upper
arm).

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

I’d rather be a few pounds heavier and enjoy life.

Drew Barrymore

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Technorati Tags: Firm Arms, Tone Arms, Lose Fat

Eliminate tartar sauce. If you order, a fish fillet
sandwich ask that the tartar sauce be left off the bun.

When eating in a restaurant ask for a child’s portion or
ask to have the entrée split and have the second half
packaged as takeout.

Select soups that you can see through. If you can see
through them, they are broths with less fat and calories.

Load up at the salad bar. Gelatin or plan green salads
should be abundant.

Make your own potato chips. It’s simple. Thinly slice a
large baking potato and place in a single layer on a cookie
sheet sprayed with low-fat aerosol spray. Spray the slices
lightly as well. Sprinkle with paprika and any other spice
of your choosing. Bake in a 400 degree oven for thirty
minutes making sure to turn once. ‘Voila! Your own home
baked potato chips and a great snack.

Technorati Tags: Calorie Cutting, Low Calorie, Reduce Calories

Almost No Calories

Celery sticks
Lettuce
Cucumbers
Green peppers
Mushrooms
Cauliflower
Broccoli

25-30 Calories

1 small tangerine
1/2 cup watermelon
1/4 cantaloupe
1 small tomato
1 medium carrot
1 cup popcorn
12 pretzel sticks

35-40 Calories

1 medium peach
1 medium nectarine
1/2 grapefruit
1/2 cup skim milk
1/4 cup plain yogurt
3 saltine crackers
1/2 small banana

50-60 Calories

1 small apple
1 small orange
15 grapes
12 cherries
1 cup strawberries
1/4 cup cottage cheese
4 small shrimp

Technorati Tags: Low Calorie Snacks, Low Calorie Snack Ideas, Low Calorie

Want Great Legs? Tips to Strengthen Legs

Bend your knees deeply to reach an item on a low shelf,
then straighten up without leaning forward or holding onto
anything for support.

When you get into or out of a chair, don’t depend on the
arms for help. Instead, let your thigh muscles contract to
lower and raise your body while your back is kept straight.

Climb stairs two at a time, with a straight back and
without leaning dependently on the handrail.

In the theater, on a bus, or during a meeting, sit with
your lower back against a chair, then press your two legs
tightly together as if they were one for as long as
possible.

To increase your walking speed, take longer strides rather
than shorter, quicker steps. By lengthening your pace
you’re using more of your thigh and hip muscles.

Just before you retire at night, stand with your knees
slightly bent and grip your pillow between them. Squeeze
the pillow for 8 counts as if trying to crush it

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

To lengthen thy Life, lessen thy meals.

Benjamin Franklin

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Technorati Tags: Strengthen Legs, Inner Thigh Exercise, Leg Exercises

Kick back and relax and enjoy a refreshing glass of iced
tea.

Orange Crème

5 Orange Spice Tea bags
1 Peppermint tea bag
1 cup boiling water
1 1/2 cups orange juice
2 tablespoons honey
1 vanilla ice milk (frozen yogurt, sherbet, or sorbet may
be substituted)
1 cup ice

Brew Orange Spice and Peppermint tea in boiling water,
steep for 4 minutes. Let cool. Pour into blender adding
orange juice, honey, vanilla ice cream and ice. Mix
ingredients until fully blended. Serves 4

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

My grandmother, she started walking five miles a day when
she was sixty. She’s ninety-seven today - we don’t know
where the hell she is.

Ellen Degeneres

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Technorati Tags: Low Calorie Herbal Tea, Herbal Tea, Iced Tea

Pamper yourself with this skin softening bath as a reward
for achieving this weeks goals.

Creamy Rose Milk Bath

Ingredients:

1 cup powdered milk
1/2 cup Epsom salts
1 tablespoon baking soda
1 teaspoon cornstarch
Few drops rose essential oil

Mix ingredients thoroughly. Put 1/4-1/2 cup under running
water while filling the tub. Your skin will feel fabulous.
Shelf life is 2 to 3 months.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

So many people spend their health gaining wealth, and then
have to spend their wealth to regain their health.

A.J. Reb Materi, Our Family

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Technorati Tags: Skin Care, Skin Softening Bath, Pamper Yourself