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Upper Body – If Ya Got It, Flaunt It Upper: Strengthen

Upper Body Strengthen routine exercises

8 minute no equipment upper body workout for exercise beginners targeting the arms, back and chest.

 

This upper body basics workout uses traditional exercises in a modified format to help new exercisers gain confidence and master body positioning. This exercise routine is great for doing when you are out on the go as no equipment is required. The exercises work the muscles of the arms, back and chess.

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Take a Holiday From the Holidays

women on beach on holiday frame on their faces

by Laura Chacon-Garbato

Sure, you look forward to the family gatherings and parties, but after the holidays, sometimes you feel like you just need a vacation. It’s all fun and games while you’re eating to your heart’s content, but once the party ends, you look at your waistline and your skin, and you think, “I need a vacation.”

You’re also probably staying out late, overindulging on sugary treats and alcohol. All of these can contribute to tired, dull looking skin. So here are three easy steps to get your skin healthy and glowing.

Use a Cleanser

Cleanse your skin in the morning and at night before going to bed. Make it a routine, just like brushing your teeth. Avoid harsh, ordinary soaps, and choose cleansers that are gentle, dermatologist tested and sulfate free. Choose something that’s appropriate for your skin type. For dryer skin, select products with ingredients like aloe vera, which help to soften and moisturize the skin. If your skin is oilier, pick ingredients like orange or citrus oil, which can leave your skin feeling refreshed. Also, make sure to use lukewarm water when removing or preparing products before they go on your skin, as hot water may irritate it.

Hydrate Your Skin

You know about the importance of drinking water for the healthy maintenance of your body, but it’s also vital for your skin. When your skin is hydrated, it looks beautiful and has a radiant glow. A daytime moisturizer is essential to maintain your skin’s moisture barrier and nourish the skin. Look for added benefits in the product like vitamins A, C and E, which are antioxidants that prevent free radical cell damage. To make it easier on yourself, you should use a protective daytime moisturizer with a broad spectrum sunscreen already in it. The sun emits harmful UV rays all year round, even on days when it’s less sunny. These rays can not only burn your skin, but also contribute to skin aging, sun spots and skin cancer.

Exfoliate

Exfoliating your face can leave your skin looking smoother and brighter in minutes. It’s important to scrub at least once a week because it helps to remove dead skin cells from the surface of the skin. When you’re young, your body automatically sheds skin about every two weeks, but as you get older, that process is altered and slows down. Exfoliation reveals smoother, healthier looking skin. Also, it helps to remove the barrier that prevents your skincare products from penetrating into your skin and gives you the benefits they have to offer. Look for products with blueberry seeds, grapefruit, pomegranate or jojoba beads. These types of ingredients can help you achieve soft, smooth skin.

The New Year is a great time to get started on a healthy skincare routine and it only takes minutes. Remember, the skin is delicate and it needs to be taken care of, so look for quality ingredients that’ll deliver results.

A Healthy Diet for Healthy Skin

woman with healthy skin eating healthy food

by Laura Chacon-Garbato

A healthy diet is essential to the health of your body, but it’s also essential to the health of your skin.

A variety of nutrients, including protein, antioxidants, vitamins and collagen can help improve the way your skin looks. Healthy skin is easily recognizable because it’s usually glowing. Here are some nutrients to consume for healthy, glowing skin.

Nutrition for Skin Health

Eat Protein

A diet low in protein, over the course of many months, can cause a loss in skin tone. Your skin may start to sag and wrinkle beyond what would be reasonable for chronological age. Proteins are essential for tissue repair and the construction of new tissue. Cells need protein to maintain their life, so the body uses protein to “replace” worn-out or dead skin cells. Including proteins in your diet from sources like chicken, meat, fish, soy or tofu will help you solve that concern. Meal replacement protein shakes are also great options for protein consumption.

Importance of Antioxidants and Vitamins

While protein is essential to achieving healthy skin, antioxidants A, C and E are also crucial. Deficiencies in any of these nutrients can affect the health of your skin. The skin easily shows the effects of oxidative damage, and antioxidants have been shown to be potent in protecting the skin from oxidative damage. Make sure your diet includes fruits like blueberries, strawberries and apples, and vegetables like broccoli, spinach and kale. Additionally, a multivitamin is an excellent way of ensuring that you are providing your skin with what it needs to look healthy.

Collagen Consumption

The human body’s collagen accounts for 25% to 30% of its total protein, of which about 75% is skin collagen. Collagen is located primarily in the connective tissue, and it’s responsible for giving the dermis its firm structure. Look for products with hydrolyzed Verisol® collagen. Verisol® collagen works from the inside out to support the structure of the skin.* Verisol® collagen supports skin elasticity and reduces wrinkles. For added benefits, there are products in the marketplace that also contain antioxidants and minerals to support healthy nails and hair.* During the aging process, which starts in your mid-20s, the skin suffers from a progressive loss of moisture and becomes increasingly dry. When this happens, the dermis becomes thinner; the connective tissue loses its firmness and elasticity, and wrinkles and sagging start to occur.

A healthy diet can support healthy skin. It’s the best way of looking and feeling great. When you nourish your body from the inside out, with the proper food and nutrients, your body will thank you with youthful and radiant skin!

  • Verisol® is a registered trademark of GELITA AG.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

Get Fit Starting From Scratch

strong man on starting position of running in the highway

by Samantha Clayton

Do you wish you were more fit, but the days and weeks just seem to pass by without you doing anything active? Here’s how you can turn it around.

Despite your best intentions, it’s not hard to get caught in a no-exercise rut. You have a busy life, and sometimes fitness slips down the priority list. Unfortunately, for some it can seem like you’re so far out of shape that you’ll never get fit again.

But don’t worry, you can get fit again. Regardless of your current fitness level, today’s fitness advice may help.

I’ve gone back to basics and focused on what really helped me. There was a time when I didn’t feel great about my body – I lacked stamina, strength and flexibility. My self-confidence dipped, and I wanted to hide. I couldn’t believe that I’d let myself fall so far, and regaining my former fitness felt like a mountain too steep to climb.

This isn’t the usual fitness article about how you need ‘x’ minutes of this exercise and ‘x’ minutes of that exercise. This is for those of you who sincerely want to get fit and don’t know where to start, because right now all exercise feels too daunting to even try. Don’t despair – I’m here to give you fitness hope.

My ‘ABC x 3’ Get Fit Program

Using my own experience of adjusting to life with four children and a husband who was always traveling for work, these are my ABCs to help you get back on track. Give these tips a go and you could find yourself back in possession of willpower, confidence and energy in no time.

Fitness AAA

Action

Fitness and exercise can feel like too big a challenge, so let’s just push to become more active and get fit. That can mean adding in a simple stretch or a walk around the block. Any movement is better than no movement.

If you’re not fit, then you don’t need any high-pressure labels. So, let’s simply take ‘action’ by being ‘active’ in some way, every day.

Analyze

Look at your schedule and see where there is time for action. You don’t think you have two hours to get to the gym, change, work out, change and get home again? Fine. Let’s start small. Can you find a minute before breakfast or two minutes after work?

Just as you wouldn’t start climbing a mountain at breakneck speed, you can slowly ease yourself into action. Find a few minutes and use them to stretch. Reach to the ceiling or gently roll your neck and enjoy the feeling. Over time, try to build from two minutes of action to five.

Accountability

You know you need to exercise. I know you need to exercise. Add it to your daily to-do list and do something active every day.

If you stretch before breakfast for a minute, then write it down. If you walk to the end of your street, then write it down. You’re more likely to exercise if you hold yourself accountable, and after five days you’ll have at least five minutes of exercise to show for it.

You might not be at the top of the mountain yet, but you can see you’ve made a start!

Fitness BBB

Breathe

For me, my falling fitness level was tied to an increasingly busy lifestyle and stress. That taught me that it’s good to make time to breathe.

Right now, as you’re reading this, take a deep breath in and feel your chest swell. Now breathe out slowly. Try to push all the air out of your lungs.

Mindful breathing can help us focus, so find something you do every day and use it as a reminder to enjoy some relaxation and deep breathing. You might decide to breathe deeply while waiting for the coffee to brew or as you water your plants. I do it after the kids clamber out of the car for school and I have a moment before driving away and tackling the next part of my day.

You won’t get far up that mountain if you don’t take time to breathe and assess your progress.

Break

Take a break. We’re all busy, and it feels like we just don’t have any time, but are you sure you can’t squeeze in a five-minute break from what you’re doing? Hard as it might be to believe, your productivity may go up if you step away for a moment. A break to walk from one side of the room to the other or to step outside can help you refocus while adding crucial action moments to your day.

If you do take a moment to walk around your place of work, then don’t forget to write it down. Every step takes you a little higher up that fitness mountain.

Balance

You’re more likely to stick with your daily actions if you can find a way to balance your new activities with your daily needs. You still need to do your chores, keep up your social circle and all the other things that make up your day-to-day life. No one wants to be boring, so find the right life balance. That means you need to add more action than you were doing, but don’t go over the top and become so active that it’s unsustainable.

To get all the way up that fitness mountain, you need to pace yourself.

Fitness CCC

Change

Change won’t happen unless you make it. We can all wish and hope and dream, but we won’t get fit unless we take a first action step.

You have to be honest with yourself every day. If a day goes by and you haven’t had an action moment, then understand that you aren’t climbing the mountain. You’re standing still or even rolling back down.

Community

Use your community to help you rebuild and get fit. Your family, friends and coworkers can help you clock up action moments and may want to join you as you steadily climb the mountain. You probably aren’t the only person you know who wants to get fit. Tell everybody what you’re trying to do, and your friends will motivate you. They’re likely to be proud of you for actively taking back control.

Climbing that mountain is easier if you aren’t struggling up alone.

Commit

None of my ABCs will help if you don’t commit to taking action. As you read this, I hope you feel motivated. Use that feeling right now: move your body in some way, stretch your arms out or take a deep breath and point your toes. If you’re feeling really motivated, then do a little wiggle and feel yourself smile!

Now that you’ve started, commit to taking a few more steps up the mountain each day. Pretty soon you’ll look back and see how far you’ve climbed.