Four things women Should Be Doing in Their Fitness Training—But

If your workouts consist of doing light weights and steady-state cardio, you might be in for some bad news: These things alone won’t likely get you the results you’re after, say experts. To increase your fitness level, burn fat, and improve muscle tone, you’ve got to step up your game.
Here are four things women tend to skip that can deliver serious results.
1. High-intensity training.
All that time coasting on the elliptical at a comfortable pace probably hasn’t done much for your body says Panama-based trainer Belinda Benn, creator of the Breakthrough Physique home fitness system. In fact, the biggest mistake women make in their training is not exercising with enough intensity, she says.
High-intensity interval training, or HIIT, is typically a 10- to 20-minute workout that alternates short, intense bursts of activity with moderate-exertion recovery periods. “High-intensity interval training  is the best way to improve your overall fitness, burn fat, and stimulate your hormones for a stronger body,” says Benn.
How to tell if you’re training hard enough? Look to your body for clues, Benn says. Good indicators are sweating, increased heart rate, and lactic acid production (i.e., feeling the “burn”) during exercise. Moderate muscle soreness for up to a few days post-workout is also a good sign. “If you feel nothing,” Benn says, “you probably didn’t work out hard enough.”
2. Heavier lifting.
For most women, a typical weight-training session equals light dumbbell exercises, says Toronto-based strength and conditioning specialist Craig Ballantyne, creator of the Turbulence Training Program. But doing fewer reps with more weight—say, 8 reps per set with a 15-pound dumbbell, instead of 15 reps with an 8-pound one—will burn more fat, he says. Lifting heavier will also increase your strength and muscle definition.
Start by swapping out your normal weights for slightly heavier ones, and gradually work your way up.
3. Upper body workouts.
Women tend to store body fat around the waist, hips, and thighs, so that’s where they typically focus their exercise efforts—neglecting their upper bodies, Benn says.
But you can’t spot-reduce fat, and sticking with what’s easy can stunt your progress, says Benn. Because you may feel weak while attempting pull-ups for the first time, Benn suggests doing the hard stuff at the start of your workout, “when you’re freshest and feeling mentally strong.”
“Focusing on underdeveloped muscles will improve the contours of your body,” Benn says.
4. Training with a barbell.
Think barbells are synonymous with back-breaking chest presses? Not so. “You can do a tremendous workout just with a barbell,” Benn says. “If you’re holding a bar rather than using two separate weights, it forces you to get your body  in sync.”
Barbells are great for both upper- and lower-body exercises. Balancing one across your shoulders while doing squats, lunges, or walking lunges helps develop posture and balance, Benn says.
If you’re flirting with a barbell for the first time, go as light as you need to. Even 10 pounds is a good start.

The Holder of Life(2)

Life is Beautiful(1)

Why to shop for pet supplies online?

Many people are fond of animals and this is the reason why a large number of people have pets. If you care for your pet then you should ensure that you provide it with the best pet supplies. It can in fact play an important role in the overall health and well-being of your animal. However, if you have a limited budget then you should consider shopping online for pet supplies.

Why to shop for pet supplies online?

Online pet supplies stores are known to offer such supplies at affordable prices. This can benefit consumers who cannot afford expensive products for their pets. Another benefit of shopping online is that you can get great discounts whenever you purchase in bulk amounts. However, you should keep certain things in mind while shopping for pet supplies online.

Reputation of the Company

Never purchase pet supplies before you actually know about the reputation of the supplier. Several shops are available online which are set up for the sole purpose of earning money. Thus, you might end up purchasing substandard products. A little bit of research always proves useful and the same applies when you are searching for online pet supplies store. Conduct a background check of the company and try to find out about the track record and reputation of the company.

Shipping Supplies

This is another factor to consider while purchasing the pet supplies online. You should find out about the exact shipping prices which will be charged to ship the items to your address. Checking the shipping prices well in advance is recommended to avoid any unpleasant surprises later on.

Return Polices

What are you supposed to do if the products don’t turn out as expected? Similarly, what will you do when the product is of a poor quality? You cannot definitely risk your pet’s life and continue using the product just because you paid for it. Instead you should select an online pet supplies store which takes back the product. Ideally, there should be a return policy provided by the website. Browse through the website and try to find out details about the return policy offered by the online store.

Healthier Preparation Methods for Cooking

When you prepare and cook meals at home, you have better control over the nutritional content and the overall healthfulness of the foods you eat.  (You can also save money.) 

• Stock up on heart-healthy cookbooks and recipes for cooking ideas.
• Use “choice” or “select” grades of beef rather than “prime,” and be sure to trim the fat off the edges before cooking.
• Use cuts of red meat and pork labeled “loin” and “round,” as they usually have the least fat. 
• With poultry, use the leaner light meat (breasts) instead of the fattier dark meat (legs and thighs), and be sure to remove the skin.
• Make recipes or egg dishes with egg whites, instead of egg yolks.  Substitute two egg whites for each egg yolk.
• For recipes that require dairy products, try low-fat or fat-free versions of milk, yogurt and cheese.
• Use reduced-fat, low-fat, light or no-fat salad dressings (if you need to limit your calories) on salads, for dips or as marinades.
• Use and prepare foods that contain little or no salt.

Healthy Diet Goals

Heart disease is the No. 1 killer of Americans. We can reduce heart disease by promoting a healthy diet and lifestyle. Getting information from credible sources can help you make smart choices that will benefit your long-term heart health.

For the first time, the American Heart Association has defined what it means to have ideal cardiovascular health, identifying seven health and behavior factors that impact health and quality of life. We know that even simple, small changes can make a big difference in living a better life. Known as “Life’s Simple 7,” these steps can help add years to your life:

1. don’t smoke;
2. maintain a healthy weight;
3. engage in regular physical activity;
4. eat a healthy diet;
5. manage blood pressure;
6. take charge of cholesterol; and
7. keep blood sugar, or glucose, at healthy levels.

The American Heart Association has a new national goal:
By 2020, to improve the cardiovascular health of all Americans by 20 percent while reducing deaths from cardiovascular diseases and stroke by 20 percent.

• Fruits and vegetables: At least 4.5 cups a day
• Fish (preferably oily fish): At least two 3.5-ounce servings a week
• Fiber-rich whole grains: At least three 1-ounce-equivalent servings a day
• Sodium: Less than 1,500 mg a day
• Sugar-sweetened beverages: No more than 450 calories (36 ounces) a week

Other Dietary Measures:

• Nuts, legumes and seeds: At least 4 servings a week
• Processed meats: No more than 2 servings a week
• Saturated fat: Less than 7% of total energy intake

The American Heart Association recommends that you eat a wide variety of nutritious foods daily.  Remember, even simple, small changes can make a big difference in living a better life.

4 Hot Wedding Party Trends

More and more brides and grooms are skipping the even guys and girls setup and the matchy-matchy look in favor of less traditional ideas. Here are five hot ones!
Nonmatching Bridesmaids
If the thought of dressing up all your bridesmaids in matching head-to-toe getups makes you cringe, skip it. There are a couple of easy ways to go about it. Try picking two coordinating patterns or a fun pattern and color combo; then dress every other girl in one of the two. Another approach is to dress your maid of honor in a patterned gown and have each bridesmaid wear another one of your wedding colors. If you'd like to stick to one main color and fabric, just leave the rest up to the girls. They’ll, of course, be happy to pick their own dress. It can also be a fun idea to let them pick their own shoes and
accessories, keeping with your wedding colors.
Including Your Pets
Let's face it: To those who own them, pets are like family. This means there's no way they're staying behind on the big day. More couples are finding unique ways to include their cherished pets in their wedding ceremonies by subbing them into usual bridal party roles. (Think ring bearers, flower girls, or even escorts.) And we're not just talking about man's best friend either. Cats, fish, and birds are popping up at weddings too -- often even dressed for the occasion. You'll find cats posing for photos that appear on invitations, save-the-dates, and escort cards, and birds in antique cages on display to greet guests. For a fun way to include your canine companion, consider making him or her the pooch of honor or the best dog. If you have more than one, have them walk your parents or special members of the bridal party down the aisle.
Kids-Only Lineups
Let the adults sit back and enjoy the ceremony while the little ones in your lives take on the bridal party duties. There are quite a few ways to do this and no set rules on what the arrangement must be, so just figure out a plan that fits your needs. Consider having multiple flower girls in lieu of bridesmaids or all junior groomsmen.
Varied Flower Arrangements
Your groomsmen's boutonnieres and your bridesmaids’ bouquets needn’t be the same. One way to do this is to select different arrangements for each in a similar color scheme. Or have each bridesmaid carry a bouquet of one bloom, while the bridal bouquet is comprised of all their flowers.