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10-Step Program to Drop Pounds in a Week by Laura Dayton 1. How many calories a day do I need to eat to lose weight? This is the most frequently asked question by individuals wanting to lose weight. If the answer was simple, it wouldn’t be asked so often! Many factors affect what happens to the calories you consume. One huge meal is more likely to be stored as fat than more frequent small meals. Meals should contain low fat protein, complex carbohydrates, unsaturated fat and fiber. Meals that are full of fat, sugar and no fresh fruits and vegetables are more likely to be stored as fat. read moreUjENA Making Women Feel Sexy Since 1984.
by Laura Dayton Marilyn Monroe’s oozing sexuality is a big reason why the hourglass figure is still sought after by women and coveted by men. It is actually a rather rare body type, and it may not be the healthiest. Determining Body Type Everyone has heard of Apples and Pears, but the truth is that most women fall somewhere in between. One of the best indicators of body type is your Waist-to-Hip ratio. Calculate this by taking your waist measurement in inches, and divide it by your hip measurement in inches. For example, if you have a waist of 23 inches and hips that are 31 inches, your WHR is .074 (23 divided by 31 = .074), which is a Pear, or possibly Hourglass. read moreUjENA Making Women Feel Sexy Since 1984.
by DeBarra MayoAre you feeling flabby around the middle? If so, you’re probably ‘thick’ and tired of it. But don’t fret. A sleek and sexy waistline can be yours. Read on… Several factors can contribute to thickness around the midsection, sometimes called a "spare tire" or "midriff bulge." Heredity and hormones come into play, as well as diet and exercise. But the muscles of the midsection, called the abdominals or "abs," respond quickly to tummy-toning exercises. This is good news for your bikini body. read moreUjENA Making Women Feel Sexy Since 1984.
How Do I Stay On A Fitness Program? by Laura Dayton In one study, participants who kept workout logs, counted sets and reps, filled out food journals and did so consistently for four weeks doubled their weight loss over the group that made a workout commitment, but didn’t do the paperwork. My motto–and my program–is if you want to get it right, write it down! Consistency is King The best results from any workout come from effort and consistency. Your body benefits from effort by adapting to a new challenge: that means a little longer, a little faster or a little stronger. The other key is consistency. Your body was made to work everyday—we weren’t hardwired for movies and manicures and sunbathing. Our heart, lungs and muscle were designed to work and when they get to, they actually reward you. read moreUjENA Making Women Feel Sexy Since 1984.
by Laura Dayton Don’t Compare Metabolisms Grass is Always Greener UjENA Making Women Feel Sexy Since 1984.
Foods that Can Wreck Your Photo Shoot! by Laura Dayton Restaurant food may do you in. Most have added ‘healthy’ and ‘light’ items to their menus. Many have cleaned their kitchens of artery-clogging trans fat. But that doesn’t mean fast-food, packaged foods and restaurant foods are now healthy and safe to eat. Don’t get sucked in by ‘salads,’ and ‘chicken’ and ‘grains’ that sound healthy. Chances are they are loaded with calories and fat. Sodium is a preservative, and if the food is packaged or sold in bulk, you can bet it’s full of sodium—sometimes up to three times your daily allowance in one serving! read moreUjENA Making Women Feel Sexy Since 1984.
By DeBarra Mayo It’s true: There’s nothing like a great pair of legs! Developing hot bikini legs requires a unique approach. That’s because your entire legs—all the way up to your hips—are in focus when you wear a bikini. Plus, your legs are bare, so there’s nothing to hide unless you keep your cover up on. But, I have a solution for developing hot bikini legs. It worked for me, and it can work for you. I call it: "DeBarra’s Bikini Theory." read moreUjENA Making Women Feel Sexy Since 1984.
Strength Training for Bikini Beauty by DeBarra MayoYou can enhance the shape of your body with strength training exercises. I did it – and you can too. Strength training refers to any exercise that requires your muscles to exert force against resistance. It is often associated with men or competitive athletes. But getting stronger can make your body toned and shapely. Women can enjoy the benefits of strength training without having to worry about bulking up. Testosterone is the controlling factor, and most women have such a small amount of this hormone that they won’t develop big muscles. That doesn’t mean your body won’t change. It will. You’ll build tone, strength and endurance. read moreUjENA Making Women Feel Sexy Since 1984.
By DeBarra MayoYou don't see it most of the time -- but you never forget it. Your butt. For years . . . miniskirts, jeans and bikinis have been prompting women to search for the perfect posterior. The bottom line is that these slopes and curves are a source of fascination and frustration for both men and women. In fact, there is an entire art exhibit called "Buttocks in the History of Art." So, our butt gains a lot of attention considering we spend much of our time hiding and sitting on it. read moreUjENA Making Women Feel Sexy Since 1984.
by DeBarra Mayo Did you know that you can beautify your bustline, slenderize your waist, slim your hips, highlight the lines of your neck and back—and improve your posture by strengthening, shaping and toning your shoulders? It’s true. So, if you are willing to devote some time to a shoulder shape-up plan, a more attractive figure can be yours. read moreUjENA Making Women Feel Sexy Since 1984.
by Laura Dayton The Body’s Centerpiece The body’s torso—that area so totally on view in a bikini—is important not only for a toned, attractive female figure, but also for a healthy body. The torso houses your body’s organs: liver, kidneys, heart and ovaries, just to name a few. We all know that organ health is directly proportionate to our health. The abdominal muscles are partly responsible for protecting those organs. You’re not going to like this, but helping them do their job is fat: nature’s natural cushion. Obviously, a toned and flat midsection is always going to be a battle for keeping body fat low, and abdominal strength high. At times in a woman’s life this is very difficult; but we all do our best. read moreLet's Get Real About Our Bodies by Laura Dayton Just about every woman owns a swimsuit. Less than half of those women wear bikinis. Still fewer wear UjENA bikinis. Face it. UjENA customers are women with exceptional figures, but no matter how perfect you look, someone will come along looking better. It’s a fact of life, whether you are an operatic virtuoso, Michelangelo or Michael Phelps, someone will come along who is better. Just ask Angelina Jolie. read moreby Laura Dayton Strike A Pose! by Laura Dayton Sit-ups Aren’t Enough As discussed in the last column, Flat Belly Facts, achieving an athletic midsection requires exercise and low body fat. If I had to weight the equation, a toned tummy is one-third exercise and two-thirds low body fat. You could do 300 sit-ups a day, 7-days a week and if your body fat is too high you’ll never see the shape of your abs! Low body fat is achieved by calorie burning exercise and a healthy diet. Sit-ups are a great exercise for the abs, but they don’t burn a lot of calories. In terms of calorie-burn, you would actually be better off running or working the large muscles of the legs in the gym than doing sit-ups and leg lifts! read moreby DeBarra MayoBeauty is only skin deep, but beautiful skin can be yours to keep. When you have a busy lifestyle it’s easy to forget about pampering your skin. But taking time to pamper it produces a big pay off–healthy skin. And it’s worth it. Your skin is the largest organ of your body. It protects and covers your body while holding everything in place—including bones, muscles and internal organs. In addition, your skin helps your body to maintain its proper temperature. read moreby Laura Dayton Toned and tight is all the rage in upper arms They’ve upstaged the adorable first puppy Bo, passed the Queen’s inspection in What’s All the Flap About? Old glory may wave in the background, but there’s no sign of wiggle or giggle on Michelle Obama’s upper arms. Part of this is genetics—Afro-Americans commonly have lower levels of subcutaneous fat and therefore can appear more muscular than other races. Then there’s good, clean active living like our First Lady practices. read moreby DeBarra Mayo by Laura Dayton Water composes a little more than one half of your body weight. Slight fluctuations in hormones and minerals can cause the body to retain excess fluid. It is not uncommon to be holding five or ten pounds of excess water weight. This gives your skin a puffy appearance, can fatten ankles and distend your belly. Looking good in swimwear means keeping your skin tight with no water bloat. Even if you are not wearing swimwear, these ten healthy habits are good for your body. Put them in action 72 hours before a photo shoot to look your skin-tight best! read moreFive weight loss “miracles” that “milk” your pocketbook by Laura Dayton Early morning infomercials would have us all believing that weight loss and maintaining a perfect figure is just a phone call away, and if we dial in the next ten minutes we’ll get triple the savings, product or weight loss! Here are just five of the latest “myths” to catch my late nite eye. Myth 1: Milk is a diet food. Milk is nutritious. Per sip, it’s one of the healthiest drinks on the planet. As the only vital food manufactured by the human body it has taken on some mythical proportions as a superfood. But, it’s still a food. And one that can contain a lot a fat—much more than the adult body needs. It can also come in fat-free forms, but those still contain 100 calories per 8 oz. glass. Milk does a body good, but don’t be fooled thinking that drinking more of it will cause weight loss. read moreby Laura Dayton Do you think that pioneer women suffered from poor body image? Probably not, since heavy clothing hid the female form and there was no mass media to stream it into their consciousness. They may have had their own stressors, but worrying about the economy, a nuclear missile attack and how flat their abs looked in a bikini certainly weren’t among them. Stress has become a major medical problem for men, and especially women, in the U.S. today. Our fast lifestyle and information overload has many of us worried sick, literally. read moreWeight Training: Who, What, When, How (Part 1) by Laura Dayton (Certified Strength and Conditioning Specialist) First of all, don’t be afraid of weight training. If you lift within your capability, it’s pretty difficult to get injured in a gym today. Further, it’s not very scientific. As a matter of fact, any lifting you perform above and beyond your normal activities is going to be of benefit. As you progress, the need for fine-tuning a routine specific to your needs becomes necessary so that you receive the benefits of a balanced, total body workout. But at first, anything goes. read moreWeight Training: Why Women Need it (Part 2) Learn how weight training can burn fat and keep metabolisms running high by Laura Dayton When I wrote for Runner’s World in the late 1970s running was in its hey-day. Everyone was taking to the pavement at 5 am, noon and 5 pm. Running became the antidote of all that ailed you. Out of the running craze grew aerobic zealots who purported their form of exercise would solve all human problems, physical and mental. read moreby Laura Dayton So when you get confused by conflicting messages . . . don’t eat eggs; eat eggs . . . don’t eat carbs; eat healthy carbs . . . don’t eat red meat; do eat red meat . . . it’s just science taking its natural course of figuring out the rather complex nutritional needs of our bodies. For the time being the best thing you can do is eat healthy, natural foods that make you feel good. read moreby Laura Dayton 100 Sit-ups a Day We all want strong abdominal muscles—not so much for an etched six pack—but to hold our torsos tall, eliminate those unsightly side and back wrinkles, provide stability for our spine and increase our poise and balance. (Alright, and to have just a hint of that six-pack definition!) There has been a myth that doing 100 sit-ups will get you those abs. There’s some truth to that, but if done properly, you probably don’t need to do so many reps. read moreby Laura Dayton Finding a physical activity that you enjoy and perform on a regular basis is a great way to stay in shape. A dance class is good. School sports are excellent. Tennis, swimming and skiing are all fantastic ways to benefit from exercise while having fun. Keeping these pastimes up for life is a fabulous way to stay fit. Just look at Ujena President Bob Anderson who at age 61 finishes consistently finishes in the top ten of his races and attends all 18 hours of the daily Jam events without ever being late for the 8:30 am meeting! read moreStrength Training Requires “Oomph!” by Laura Dayton Aerobic vs. Anaerobic (weight training) by DeBarra MayoShakira is an award-winning singer, songwriter and musician. In addition to her success as a performer, she is well-known for her alluring moves based on the art of belly dancing. Her hit single, "Hips Don’t Lie," (featuring Wyclef Jean) was number one on the U.S. Billboard Hot 100 and UK Singles Chart. The song lyrics relate to physical attraction between two people, but judging by the appearance of Shakira’s figure, I believe it’s easy to see that her Hips Don’t Lie – she is toned and fit. read moreby DeBarra Mayo by DeBarra Mayo
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