Muscle Building
Cardiovascular Training

Strength/ Resistance Training

Strength training is one of the oldest disciplines known to man. Every physical activity requires us to use our muscles and bones; therefore our entire skeletal structure depends on a strong physical frame. However we are now living sedentary lifestyles which mean that we do not have the strength and stamina for daily activities; strength training has this added benefit.



•  Fat Burner: Consider the fact that if your muscles are strong your body is more likely to recover quickly from injuries, while at the same time burning more calories. Muscle tissue is the most metabolically active tissue in the body and burns up to 50 calories per pound! Therefore if you add 10 extra pounds of muscle to your body, you will burn 500 extra calories everyday just sitting around. Recently researchers found that regular

weight training boosts basal metabolic rate by about 15%. Strength training can be used to turn your body into a fat burning, muscle building machine! Not to mention it helps you stick to your diet. To kick start your weight loss plan do some strength training since you burn calories and continues to do so after strength training, a process called "physiologic homework."


• Posture Support: As we age your muscles become weaker, if they are not used. After puberty you lose 1% of your muscle mass every year. So essentially if you don't use them you lose them. Also without strong muscles we cannot have a good posture. Strength training builds muscles and improves our posture, balance and coordination. Interestingly for those who struggle with poor flexibility and balance, strength training can reduce your risk of falling by as much as 40%, which is crucial as you age. As you strengthen your muscles in your body, your stamina also improves.  Bone mass and density also increases when you strength train.


•  Healthy Living: Strength training increases endurance, bone density & testosterone levels. Strength training strengthens your joints, lowers cholesterol & improves your sleep. Nutrition is important if you desire to get results from strength training. Strength training effectively reduces arthritis pain and increases bone density in post-menopausal women. For diabetes sufferers strength training paired with a healthy lifestyle can improve your blood glucose level.


• Develops Character: Strength training teaches you persistence, sacrifice, self-control, responsibility & builds self-confidence. You'll get out of strength training what you put into it.


• Boosts Energy and Improves Mood: Strength training improves your mood by elevating your endorphin levels. Strength training as been shown to be a great anti-depressant, to help you sleep better and improve your overall quality of life. You use more calories to make and maintain muscle than fat and strength training does boost your metabolism by 15%.​​


How to Get Started

​I know you might think that you need expensive exercise equipment, heavy weights or a gym membership but this is not true. You can do strength training with your own body weight doing pushups, jump squats, lunges, and mountain biking to name a few. As always consult your health care provider before embarking on any strength training program.



Cleanse- Wash your skin thoroughly on a daily basis to remove the dirt, debris,

pollutants, and perspiration that has accumulated. Avoid bar soaps as they

tend to dry out the skin. Consider a creamy cleanser for dry skin or a clear

cleanser for oily skin.  For normal to oily skin wash with a gentle cleanser. After

you have found a cleanser that works well with your skin type stick to it as much

as possible. If you have dry or sensitive skin, use only warm water to wash your

skin and use a mild natural cleanser every few days. Brushing your teeth before

washing your face is a good practice because toothpaste residue can irritate

sensitive facial skin. Be careful though, not to cleanse too often and remember

to wash at night before going to bed. Most women prefer the water method:

Use warm water to loosen dirt and clogged pores. Use a dime-sized bit of

cleanser, and then rinse with cool or lukewarm water. You'll also want to take

off your makeup with a proper makeup remover.
In the morning, a splash of lukewarm water is all you need (we find it's great for removing excess oils from your nightly moisturizing). Never wash your face with hot or cold water (both can cause broken capillaries). Also be careful about over cleansing skin, see signs you are over cleansing your skin.



Exfoliate- This is a great part of any good skin care routine because the results are immediate when done properly. Most people skip this step in their weekly skincare routine. Scrubs work by removing the top layer of dead skin cells that tend to dull your complexion. Make sure you use a gentle scrub with tiny grains. Big grains in cheap scrubs can tear skin and cause more harm than good. Where the skin is not exfoliated on a daily or weekly basis, dead skin cells build up causing your skin to look dull and older. Some experts recommend exfoliating in the morning, since the skin repairs itself at night, when the dead skin cells can be scrubbed away.

 For best results scrub once or twice a week, rubbing in a circular motion for 30 sec. then rinse with lukewarm water. Proper exfoliation means that your foundation will smooth out more cleanly and your moisturizer will soak in more completely.


Moisturize- Unless you have very oily skin it is important that you moisturize every day to keep your skin hydrated and healthy. Your skin needs moisturizer all year long as both the indoor winter heat, and summer sun can be equally damaging to your skin.​

Protect- Use a natural sunscreen when possible, regardless of whether or not you plan on spending much time in the sun. Our skin needs sunlight every day but over exposure can have adverse effects. Experts recommend a natural sunscreen or a moisturizer that contains sunscreen with at least an SPF of 15, every day. The sun’s most beneficial rays occur at sunrise and sunset. The skincare experts agree that sunscreen is the most important part of any skincare regimen. 

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