What Marilyn Monroe’s Exercise Routine Looked Like!

NAME: Marilyn Monroe
OCCUPATION: Film Actress, Pin-up
BIRTH DATE: June 01, 1926
DEATH DATE: August 05, 1962
PLACE OF BIRTH: Los Angeles, California

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New Years Resolutions – Good Habits for 2013!

 

Hands.Pen.Paper.DupontCircle.WDC.17sep05 (Photo credit: ElvertBarnes)

The Coming New Year is a great time to put new good habits into practice!

  • Drink more water
  • Wear sunblock
  • Wear a hat
  • Exfoliate once to twice a week
  • Exercise, take a walk
  • Mediate
  • Yoga – get limber
  • Treat yourself to a massage, facial, manicure or pedicure (look good feel good!)
  • Start packing your own lunch
  • Sleep more, get better quality sleep
  • Drink less Alcohol!
  • Get more sleep
  • Quit Smoking!
  • Eat more fruits, veggies, and fiber
  • Try going organic

Have fun with it make a list of good habits you would like to start to do and make it happen!

Half a glass of water(Photo credit: Jeff Youngstrom)

 

Great Skin – – Don’t Forget to Exercise! The Beauty Benefits to Execise!

Working out not only helps your figure, but also improves your complexion!

Ready to Fight

Instant Glow

It’s hardly news that exercise is great for your heart, lungs, and mental outlook. Here’s another reason to get moving: Regular exercise is one of the keys to healthy skin.  “We tend to focus on the cardiovascular benefits of physical activity, and those are important. But anything that promotes healthy circulation also helps keep your skin healthy and vibrant,” says dermatologist Ellen Marmur, MD, author of Simple Skin Beauty: Every Woman’s Guide to a Lifetime of Healthy, Gorgeous Skin and associate professor of dermatology at Mount Sinai School of Medicine.  When you get your heart pumping from aerobic exercise, you’re supplying your skin with a nice dose of oxygenated blood, says Noëlle S. Sherber, M.D., a board-certified dermatologist based in Baltimore, Maryland. “It gives you that great post-workout glow.”

Yoga is also great for your skin!  All poses that Practitioners of yoga twist, contort and stretch their bodies into poses called asanas while using focused breath patterns to achieve a state of exertion, control, meditation and oneness between mind and body can benefit the skin.

Wrinkle Reduction and Acne Relief

Working out also helps maintain healthy levels of the stress-related hormone cortisol, Sherber says. “Elevated cortisol levels are linked to increased sebum production, which means more acne breakouts,” she says. Too much cortisol can also cause the collagen in the skin to break down, Sherber says, which can increase wrinkles and sagging. “Exercise actually supports the production of collagen,” says Amy Dixon, a Los Angeles–based exercise physiologist and celebrity trainer. “The boost in this protein helps to keep your skin firm, supple, and elastic.”

Regular exercise boosts circulation. “It nourishes your skin, bringing more blood flow and oxygen to it,” says Mauro C. Romita, M.D., a board-certified plastic surgeon and founder of Ajune Center for Beauty Synergy in New York City. “This will help draw toxins out of the body.” Plus, all that sweating cleans out the pores of congested skin. “Working out corrects the hormonal imbalance that can cause adult acne,” Romita says.

To reap the beneficial skin effects of working out, a few extra steps are required, Sherber warns. “If you’re acne prone, make sure to keep gentle, fragrance-free cleansing wipes in your gym bag.” Be sure to cleanse your face and other areas that tend to break out immediately after exercising, she says. “For eczema, wear fabrics that wick perspiration away from the skin, since the wet-dry-wet-dry cycle will dry out your skin and provoke flare-ups,” Sherber says. And above all, avoid exercising with makeup on your face.

First, let’s talk a little bit about how acne forms. Glands in the follicles of your skin produce sebum, an oil that lubricates your skin. As sebum works its way to the surface, it carries with it dead skin cells. Occasionally, the sebum and skin cell mixture clogs a pore. Then, bacteria shows up, which ultimately leads to inflammation and acne.

What does this have to do with yoga? Well, yoga has been shown time and again to be an effective way of relieving not only stress, but the hormone that goes hand-in-hand with feelings of stress: cortisol

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When you experience stress, your adrenal glands release cortisol. The presence of cortisol then triggers numerous changes throughout your body, one of which is increased production of sebum, which contributes heavily to blockages and acne. Because yoga lowers cortisol, and cortisol is a contributing factor of acne, it stands to reason that yoga can help clear up acne.

When first starting yoga, the increase in sweating may exacerbate blockages that have already formed, bringing those problems to the forefront at once. Many report that it takes about a month for skin to show benefit from yoga.

Yoga can clear up acne — for some people. If you practice yoga regularly, have accounted for factors such as makeup and cleanliness, and continue having problems with acne, it’s possible that heredity plays a larger role for you. Yoga will, however, help improve your skin tone and texture overall, and can be just one part of a larger campaign for healthier looking skin.

yoga

Most exercise-related acne is the result of several controllable factors. Some tips:

  • Don’t wear make up while exercising!  Always remove your make up by washing your face before exercising!
  • Wash your hands and face both before and after performing yoga.
  • Though sweating is good, it leaves behind salt that can clog pores, so shower afterward.
  • Stay away from clothes that are too tight — especially those made of synthetic fibers. Constant friction against your skin can cause acne mechanica, which is common among athletes and physically active people.
  • Make sure your yoga mat or other equipment is clean, or it can become a home for bacteria.
  • Don’t use your hand to wipe hair or sweat away from your face.

Women Push Ups

Healthier Hair

The improved blood flow helps keep your hair stronger and healthier, Dixon says. This blood, full of nutrients, stimulates the hair follicles and promotes growth. “Exercise is also a big stress reliever,” she says. “Lower stress means your hair is less likely to be brittle and, worse, fall out.” Even if you’re as stress free as a cucumber, Dixon recommends checking with your dermatologist about any hair loss to rule out other causes.

As for the best type of exercise for your skin, Dixon says it’s all good. “Every modality will improve circulation and reduce stress,” she says, “but it’s a wise move to mix up your workouts as often as possible.” Try adding 30 minutes of a few simple yoga postures or a brisk walk to your day three times a week, Dixon says, to see the beauty returns in your hair and skin.

Excerpts from Daily Glow, WebMD, and Discovery (Health and Fitness)

8 Diet and Exercise Mistakes That Age You

From The Editors of Prevention

 

Eating too much sugar certainly isn’t wise for your waistline, but did you know that overindulging in dessert can add years to your face? And even if you do strenuous cardio workouts each week, you’ll be missing out on potential anti-aging body benefits if your schedule doesn’t include yoga, weight training, and rest.

 

“Good nutrition is a fundamental building block of healthy skin,” explains Leslie Baumann, MD, a Miami Beach dermatologist. The natural ingredients in whole foods such as romaine lettuce and strawberries help increase cell turnover, and boost production of collagen fibers to help keep skin smooth and firm. Conversely, foods with little-to-no nutritional benefits, like sugar-packed doughnuts, can actually damage the collagen and elastin that keep skin firm and youthful. These aging effects start at about age 35 and increase rapidly after that, according to a study published in the British Journal of Dermatology.

 

Even if your diet is wholesome, you could be making exercise mistakes that age you as well. For example, if you only do cardio at the expense of other types of exercise, like yoga and strength-training, you could be missing out on skin-protective benefits.

 

Find out if you’re making one of these 8 common aging diet and exercise mistakes, and get smart prevention strategies that can keep you slim and youthful for years to come.

 

The breakdown of sugars, called glycation, damages the collagen that keeps skin smooth and firm. To prevent this natural process from careening out of control, Naila Malik, MD, a derm in Southlake, TX, sticks to low-glycemic carbs like whole grains; they’re naturally low in sugar, and the body processes them slowly to limit the loss of collagen. If you want to sweeten up your tea or oatmeal without making your skin look older, try all-natural stevia.

 

English: Stevia rebaudiana flowers

English: Stevia rebaudiana flowers (Photo credit: Wikipedia)

 

It’s an easily digested herbal sweetener that doesn’t trigger glycation, according to board-certified dermatologist Nicholas Perricone, MD, an adjunct professor of medicine at Michigan State University’s College of Human Medicine.

 

Taking your work angst out on the Spinning bike or treadmill might make you feel better for a little while, but incorporating yoga into your fitness routine regularly may help you look younger and prevent breakouts while whittling away stress. Sounds like a winning workout to us! “Yoga moves like Child’s Pose, Downward-Facing Dog, and Sun Salutations improve circulation–the boost of oxygen is what gives skin that lovely yoga glow,” says Hema Sundaram, MD, a Washington, DC – area dermatologist. New research finds regular yoga practice may reduce the inflammation and stress that speed skin aging. If you need another reason to om away your stress: High levels of tension can spike hormone production that leads to breakouts or aggravates conditions like psoriasis. “Controlling stress keeps your skin calm,” says Annie Chiu, MD, a derm in LA.

 

Research suggests that green and black tea contain protective compounds–like EGCG and theaflavins–that help prevent skin cancers and the breakdown of collagen, the cause of wrinkles.

 

Following a regular strength-training routine that creates better, more supportive muscle tone will help you firm sagging skin from the neck down. “I am religious about strength-training, and I always tell patients to do it more as they get older,” says Patricia Farris, MD, a dermatologist in Metairie, LA. “It’s like adding volume to the face with fillers, except on your body,” says Dr. Farris.

 

“Hormones in traditionally produced dairy, poultry, and meat may contribute to acne,” says Katie Rodan, MD, a dermatologist in the San Francisco Bay area. She says that her patients who eat those less frequently–or at least choose grain-fed beef and poultry and organic dairy–often notice their skin looks better.

 

When your exercise routine is so intense that you’re tired all the time but can’t sleep at night, you’re setting yourself up for overuse injuries–not to mention dark circles and bags under your eyes from those sleepless nights. These symptoms could be a sign of overexhaustion, says Ryan Halvorson, personal trainer, IDEA Health and Fitness Association expert, and author. Other clues that you’re working out too much include extreme muscle soreness that persists for several days, unintended weight loss, an increased resting heart rate, interruptions in your menstrual cycle, or decreased appetite. “Plan your rest as well as you plan exercise,” says Polly de Mille, RN, a registered clinical exercise physiologist at the Hospital for Special Surgery in Manhattan. “If there is no balance between breakdown and recovery, then the muscle is in a state of chronic inflammation and what may start as a simple case of soreness after a hard workout can turn into an actual overuse injury.”

 

When your diet isn’t balanced, your skin, hair, and nails will suffer. Cutting calories can deprive your body of certain nutrients that promote healthy cell division, cell regeneration, and overall skin tone and texture, explains David E. Bank, MD, FAAD, director of the Center for Dermatology, Cosmetic and Laser Surgery in Mount Kisco, NY. “The skin also requires essential fatty acids–which the body can’t produce on its own–to maintain hydration. A diet that’s too low in fat could cause dry skin, hair loss, and brittle nails.” Other key youth-boosting nutrients include vitamins A, C, and E. Being deficient in A can cause acne, dry hair, dry skin, and broken fingernails. Get your daily vitamin A fix by eating five baby carrots each day. A lack of vitamin C can affect collagen synthesis (the “glue” that binds our ligaments, bones, blood vessels, and skin), impair wound healing, and make you more likely to bruise. Incorporate vitamin C – rich foods in the form of citrus fruits, brussels sprouts, peppers, and leafy greens. Low levels of vitamin E can result in easy bruising and cause chronic skin conditions such as eczema and psoriasis to flare up. Get more vitamin E in your diet by eating almonds, hazelnuts, peanuts, spinach, and fortified cereals.

 

Kimberly Snyder, a Los Angeles nutritionist and author of The Beauty Detox Solution, says she sees a big improvement in her clients’ skin and hair when they eat more alkaline-forming foods, such as parsley, almonds, kale, pears, lemons, and apples. “If your body is too acidic, which can happen when your diet is unbalanced, it leaches the alkaline minerals, such as calcium, potassium, and magnesium, that allow us to have strong, healthy bones, teeth, and hair,” Snyder explains.

 

A Simple Guide To Belly Breathing!

relaxation, deeper breathing, feeling more relaxed, relaxation exercise

via A Simple Guide To Belly Breathing:.

 

Go ahead take a breathe and relax!

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