“How To Be Happy” is a pocket guide for girls, containing advice on how to improve your looks, how to become a better person, how to make friends, how to keep yourself safe, how to achieve your goals, and how to find the right guy. Samples of the book have already been featured on this blog, so if you’ve been helped by Delight, you will surely benefit from this little book!

Title: How To Be Happy

Author: Cheryl Brown

Publisher: Lulu

Paperback / 77 pages

Buy it from: Lulu.com or ebay.com

Until 15th October 2010 you can buy this brand new book for 15% off the retail price! Click on the coupon to look into this offer.

Most women and girls are unhappy with their bust size, whether it be too small or too large. More and more of them are turning to drastic surgeries to solve their problem. There are hundreds of different creams and tablets designed to alter the breasts, most of which are hyped beyond their actual abilities.

This article will focus on the “too small” percentage of unhappy women, and how you can deal with your situation.

Firstly, I’d like to warn you against some of the more risky options for increasing your bust size. Cosmetic surgery is a very dangerous choice, with many possible complications. A high percentage of women who have had breast implants or “boob jobs” experience a lot of pain after the operation, as well as losing feeling in their nipples. Other risks include infections, misshapen breasts, interference with breast feeding, impeding of breast cancer detection, rupturing of implants, and the damaging of nerves. There have even been accounts of women whose implants have slipped down through their bodies and lodged somewhere else. All in all, it’s a very big risk.

Another option that can be problematic is to manually increase your oestrogen amount. Some women take hormone replacement medication that is not recommended by their doctor, hoping that the extra female hormones will stimulate breast growth. This can wreak havoc on their bodies. Too much oestrogen can increase the risk of breast cancer and endometrial cancer, grow fibroids, cause mood swings, irritability, depression,  bloating, weight gain, and more. So it is not wise to experiment with hormonal treatments in an effort to increase your breast size.

What does that leave you? How can you safely hope to get bigger breasts?

Although nothing is guaranteed, since each woman is different, there are some safe options that have had some success. Effects are usually noticed in the first 3 months, but don’t despair if it takes longer. The following list of options are worth exploring, if you are desperate to increase your bust:

• Foods that naturally stimulate phytoestrogens or progesterone, such as: Flax seeds, soy beans, tofu, soy yogurt, sesame seeds, mutligrain bread, hummus, garlic, dried apricots, almonds, chestnuts, peanuts, green beans, broccoli, prunes, peaches, pistachios, red wine, black beans, licorice, rye bread – Food guide here
• Herbs that produce the same effects as the above foods: Fenugreek, fennel, saw palmetto, wild yam, cumin – Herb guide here
• Essential oils massaged into the breasts once or twice a day: Mix 9 drops of geranium oil with 16 drops of Ylang Ylang oil in a base of 50 ml of sweet almond oil - Massage guide here
• Exercises to tone the bust can help the general appearance and firmness of the breasts. The wall supporting the breasts needs to be in good shape for the breasts themselves to be at their best – Exercise guide here
• Nutrition is very important for the appearance of the breasts. A woman should make sure she takes in the vitamins and minerals that her body needs, as well as drink plenty of water – Nutrition guide here
• There are various creams for breast improvement, such as: Perfect Woman, Benefil, Breast Actives, Embrace, and Cleavage – Cream guide here

All these tips and tricks might help you gain a few cup sizes, but ultimately they will not bring you happiness and high self-esteem. Your attitude is the most important thing. Learn to cherish and appreciate your breasts – no matter what size and shape they are, they are your feminine heritage. Even if they are a little disappointing in your eyes, your bust does not define you as a person. You can be beautiful, confident, happy, and loved, no matter what kind of breasts you have. Believe that.

If you’ve ever been in a relationship with the wrong type of guy, you will know just how important it is to make a correct judgement of character. If you haven’t experienced that personally, you probably know someone who has. Some guys are selfish, some are violent, some are insensitive… The list goes on. It might be impossible for women to see into a man’s heart, but we can get an idea if we know what to look for.

Here’s how you can pick up some of the signs before you decide whether or not to go for a guy:

• How does he treat girls? Just in a casual social situation, observe how he acts with girls, including yourself. Does he show them respect? In simple things, like remembering their names, opening doors for them, listening at what they have to say, a man shows that he sees women as individuals. How does he react to emotion? Does he recognise when a girl is upset or angry? Does he sympathise, try to help? See whether or not he is a compassionate person by paying attention to his reaction to people’s emotions.
• How does he feel about his ex-girlfriends? If he’s been in relationships before, the way he speaks about his ex will be a big telling sign of his character. Is he bitter and spiteful about his ex? Does he joke about her with his friends, call her names, mock her? A man who despises his former lover could be a potentially bad boyfriend.
• How does he treat his parents? If you can, try to find out what he’s like with his parents. Whether he lives with them or has moved out of the home, the way he treats them will show you the kind of treatment you will get when you are in a close relationship with him. Does he love his mother and appreciate all her kindness throughout the years? Does he respect his father, and treat him like a wise friend? Is he close to his family? Does he like being with them? Unless he comes from an abusive or troubled household, a good man will usually be good towards his parents.
• What about addictive substances? If he chain-smokes or constantly uses recreational drugs, this could be a sign of a weak mind. It suggests that he is unable to control his feelings, unable to withstand pressure, and unwilling to take care of his health. Does he drink heavily? If he’s a complete alcoholic, the warning lights should be on. Men who have a problem with drink are more likely to become abusive, violent, and unstable. If he drinks in moderation, or occasionally has a boozy night out, there is less reason to be concerned.
• What does he talk about? The things we talk about reflect what’s in our minds and hearts. He might talk about his main interests, hobbies, or favourite TV shows. Besides those topics, try to pay attention to the main thread of his conversations. If he constantly talks about women in a degrading or sexist way, this could be a reflection of his lack of respect for women. If he asks lots of questions about the people he’s talking to, then this could be a good sign that he is an unselfish person. If he always brings the conversation back to himself, it could mean the opposite. Is everything a competition to him? Does he boast a lot? Does he make racist comments, jokes about disable people, etc. What he talks about will tell you a little of how he thinks.
• Who are his friends? There’s an old saying: “Show me a man’s friends, and I will show you the man”. In other words, it’s easy to judge a person by looking at who they’re friends with. Are his friends nice guys, friendly, polite, courteous, and positive? Or are they a rabble of thugs and junkies who are constantly brawling and drinking? Ask yourself: ‘What kind of man would have friends like these?’.

Having said all that, you mustn’t demand perfection. If he falls short on a few little things, or has a few bad habits, that doesn’t necessarily mean he’s a bad guy. Don’t panic if he makes a mistake. Don’t write him off if he says the wrong thing. All men have flaws. But you have to decide for yourself which flaws are acceptable and which are not.

To illustrate: if your man turned out to be a bit lazy and didn’t cook his own meals, could you live with that? It doesn’t make him a bad guy, and it doesn’t represent his entire character. But what if he has a temper problem, and often breaks objects or gets into fights? That could be classed as an unacceptable flaw. You have to fix clear in your mind the kind of imperfections that aren’t serious or dangerous.

So if you’re smart and know what to look for, your chances of finding the right guy are quite good. I can personally attest to the above tips, because I have found my own soul mate. He’s not perfect, but he’s got a heart of gold and loves me deeply. So I wish you all luck with finding your own “Mr. Right”, and hope this article has helped!

Making friends can be very difficult, especially if you are a naturally shy person. You might be afraid of rejection, not sure if you’re a likeable person, not sure what to say, and have no idea where to start. So here are some simple tips to help you on your way towards making friends:

• Don’t think about yourself – Young people (and to a lesser degree, some adults, too) are so wrapped up in themselves, how they look, what they’re saying, what people think of them, that they don’t usually pay much attention to other people. Don’t assume that everyone is focused on you, because they’re not! Relax, forget about your paranoid fears, and pay attention to the people you’re with. Be interested in what they’re saying, be sincere in how you react, make mental notes of important details. If you are unselfishly interested in other people, those people will react positively. They will see that you are genuine and will most likely show you the same courtesy.
• Go where people are - To make friends you first have to find them. Why not join some after school activities, clubs, sports, etc.? If you’re part of a group or club where the other members share your interests, it will be much easier to establish common ground. You’ll find that you will naturally strike up friendships with fellow members, and you’ll always have a topic for conversation – the club activity you share together.
• Have something to say – A conversation is a two-way thing. You can’t just expect the other person to do all the talking. You need to have something to add. Try a few jokes (but don’t go overboard), relate an interesting experience if it suits the topic of conversation, mention something from the local news or world scene. But the most important thing you can do in a conversation is to ask the other person about themselves. Without interrogating them, ask sincere questions about them. Find out what they like to do in their spare time, what their family is like, what music they like, etc. People are usually more at ease when they are talking about themselves, and they will appreciate the interest. You will come across as an unselfish person, and will learn more about your prospective friend.
• Maintain good hygiene – You don’t want to meet new friends while you’re worrying about your bad breath or greasy hair. A good way for you to look and feel more confident is by keeping up good hygiene practices. Make sure you brush your teeth gently and thoroughly twice a day, shower every day, keep your hair clean and brushed, trim your nails, wear clean clothes, and use some nice smelling toiletries. If you’re clean and fresh, people will be more likely to want to be around you.
• Be a friend to those in need – There’s an old saying: “A friend in need is a friend indeed”. Basically, it means that we can make good friendships with those who are in the most need of friendship. Think of the class misfits, the ones who are left out, bullied, or different. Those are the ones who need friends, and you can help them. Be kind to them, don’t treat them the way the other school kids treat them, show them respect and sincere interest, and they will see that you are a very good friend to have.
• Be careful of the wrong kind of friends – Some people are not good to have as friends. If you pay attention you will clearly be able to distinguish between good people and bad people. The bad crowd are the ones who are selfish and cruel, laugh at others’ misfortunes, pressure people to do bad things, and don’t really care about their friends. Stay away from such people, because they will not be good friends. You need to focus on the people who are honest and friendly, those who treat people nicely and appreciate a kind act. They will surely recognise your worth and appreciate you.

To simplify the whole thing, just think of this: If you’re a nice person and think about other people before yourself, you will have no trouble finding friends. People will be drawn to your good heart and smiling face, and you’ll forget all about your shyness. Good luck!

Girls of the 21st century have almost lost their femininity entirely. What with trying to compete with the guys, copying the trendy shorter hairstyles, drinking as much alcohol as men, and using the same vulgar language, the word”feminine” can hardly be applied.

Guys don’t want girls who are just like guys! The whole point of the gender match is that men and women are different enough to attract each other. Men should be like men, and women should be like women. So if you want to be a truly feminine girl, then don’t try to compete with the guys. You can be in a league of your own, and men will see that you are different.

What does it mean to be feminine?

Dictionary descriptions of “feminine” include: ”womanly virtues of gentleness and compassion”, “the submissive character type”, “fine, intricate and delicate”.

A feminine woman is gentle towards people, not harsh or demanding. She is compassionate towards the less fortunate, willing to help, and can empathise with people’s feelings. Though she is described as “submissive”, this doesn’t mean she lets people walk all over her; just that she isn’t overly opinionated or pushy. A truly feminine woman is like a flower – delicate, beautiful, and brings delight to those around.

FEMININE LADIES AVOID:

- Shouting and screaming

- Swearing

- Smoking

- Over drinking

- Harsh, overdone make up

- Boyishly short hair

- Skimpy, tight clothing

- Nail or finger chewing

- Chewing gum

- Sitting crossed-legged

FEMININE LADIES HAVE:

- A calm temper

- Clean language

- Natural-looking hair

- Empathy

- Good posture

- A soft voice

- A smiling face

- A kind heart

Examples of Femininity

The Japanese Geisha have always been a symbol of femininity. Traditionally, they are musically accomplished, wear beautiful clothing, move very gracefully, and speak very softly.

Women in Jane Austen novels are usually well-spoken, quiet, and delicate. In those times ladies were real ladies. Examples can be seen in the movie adaptations.

Develop Good Posture

Good posture is very important for having a feminine appearance. Throughout history ladies have been taught how to stand and sit elegantly so as to appear more delicate and attractive.

There is no sure way to get guys to fall for you. Different guys are interested in different things, and they all have different personalities. Of course, the media will have you believe that all guys want a massive pair of breasts and a mane of blonde hair. But that isn’t true.

In order to attract a guy, you have to think carefully about the type of person he is. If you don’t have a particular guy in mind, then you need to think about what type you are interested in attracting. Here are a few basic profiles of the types of boys you might meet:

The Pleasure Seeker

Description: A boy who is only interested in having fun. He loves to be entertained, whether it be via games, movies, music, or sports. He masks true emotions with humour and can very rarely be serious. He likes to pretend that bad things don’t exist, and that the only thing that matters is having fun every day.

Common Flaws: Laziness, insensitivity to people’s emotions, a tendency to be unfaithful.

Preferred Girls: Not too serious, up for anything, easy-going, tolerant, bubbly, a bit air-headed.

How to Get Him: Laugh at his jokes, join in when he messes around, act bubbly and silly, don’t talk about serious things, keep your emotions under control, don’t try to be a tomboy, be spontaneous and fun. Flirting will stoke his interest, and casual touches will show him you like him. He’s basically media-led, so act like the girls you see on TV and you’re a shoe-in.

The Intellectual

Description: Usually the strong and silent type, he is cynical and witty, but saves his wit for special occasions. He likes to watch idiots do stupid things, while he sits back and laughs at them. He questions everything, doubts the existence of God, and has a lot of stuff going on in his head.

Common Flaws: Self-centred, dark, possibly has a troubled past.

Preferred Girls: Not too loud or air-headed, witty, unusual, someone who doesn’t quite fit in, but not too shy.

How to Get Him: This type of guy can be picky when it comes to looks. Make sure your style is feminine without being cutesy, your make up is subtle, your hair is interesting, and your clothes are sophisticated. He will be impressed if he recognises that you aren’t a crowd-follower, and if you show him a bit of wit. Sarcasm and cynicism will turn his head, as will a shared interest or two. He’s probably an artist of some kind, whether it be musical, written, or visual, so that’s your focus.

The Misfit

Description: He’s the boy that no one notices. Some people call him a “nerd” or a “geek”, but he’s basically misunderstood. He’s probably not the most attractive boy in the school, but he’s a nice guy and he’s easy to be friends with.

Common Flaws: Defensive, socially awkward, doesn’t open up to people, solitary.

Preferred Girls: Usually he doesn’t believe he can get the type of girl he likes. He’ll have the tastes of a normal guy – model girls with the perfect body – but has long ago taught himself not to hope for that. He’ll be looking for a simple girl who isn’t impressed by the bullies and bad-boys. He’ll generally believe that any girl who is interested in him is worth a shot.

How to Get Him: When people mock or bully him, don’t rescue him (this will humiliate him), but make sure you show your disgust towards the bullies. Show that you’re not impressed by them, and that you respect him for his endurance. Compliment him subtly, find nice things to say about him. When the class have to choose partners and desk-buddies, try to choose him. Ask him about his interests, acknowledge them and learn more about them. Be kind and patient, and show that you’re genuinely interested in him. He might not realise you like him at first, because of his low self-esteem, so you might have to give a few hints.

For more tips on how to get a boy to like you, stay tuned for further articles.

First of all, you should learn to appreciate your natural beauty. Make up doesn’t make a girl beautiful; it’s her natural features and nice personality that makes her beautiful. But if you’re desperate to wear make up, perhaps because you’re being pressured by your schoolmates, you feel embarrassed that you’re not allowed, or you just want to look your best, then here are some simple tips that can help you:

• LIPS - You’re allowed chap stick for sore lips, right? So buy one with a subtle hint of colour. Nivea do a pearly pink lip balm that doesn’t look like lipstick, but still adds a nice shimmer to your lips. Bringing a bit of colour to your lips can make your face brighter and more feminine. And if your parents ask, you can show them it’s just a chap stick!
• EYES - So you can’t wear mascara, eye liner, or eye shadow? Okay, let’s try something else. Buy a cheap eyelash curler (local supermarket, pharmacy, or Boots store), and curl your lashes. You don’t need mascara to make your lashes appear longer and curvier – just clamp the lashes in the curling tongs and hold for a few seconds, then release. Your lashes will look neat and curled, without the use of make up.
• SKIN - Foundation and powder are a no-no? Then maybe you could buy a tinted moisturiser. Acting like a normal face cream, it smooths your skin and also gives it a subtle, even colour that can minimise blemishes. Most tinted moisturisers look like regular moisturisers, so your parents probably won’t think of it as make up, and it wont make your face look like you’re wearing foundation.
• ACNE – Foundation or face powder would usually cover over spots and pimples. But if you’re not allowed to use such mature options, why not get yourself a little concealer stick? You could get a cheap concealer stick at Boots – just make sure it matches your skin tone. Or you could get one of those Clearasil spot sticks. Either way, you won’t need foundation to cover your acne.
• BROWS – If you’re not allowed to use make up, then the best thing you could do to make yourself prettier would be to shape your eyebrows. The brows are vital to the shaping and femininity of a girl’s face. It doesn’t hurt very much and it isn’t complicated – all you need is a pair of tweezers. Start by plucking the excess hairs underneath the brows (don’t touch the top hairs), and just do minimal tidying. Don’t pluck them too thin, though! Just a few plucks can make a big difference.

By using the above methods, you can have the feminine appearance that make up gives, without actually using make up! But the most important thing you can do to make yourself more attractive is take care of your health, so eat your fruit and vegetables and drink plenty of water!

One of mankind’s most frustrating battles: getting the right amount of sleep. Too little and you’re a zombie the next day, too much and you’re groggy. I’ve tried countless sleep-inducing tips and tricks over the years. I’ve discovered which ones work and which are old wives’ tales. Of course, the results vary from person to person, but some techniques have a very high success rate. So here are my personal recommendations for getting a good night’s sleep:

DURING THE DAY:

• It has been scientifically recognised that fresh air and natural daylight are vital for a stable sleep pattern. The minimum amount of time you should spend outdoors is about 15 minutes. Sunlight helps keep your body clock ticking and provides your body with essential vitamins. This tip is especially beneficial for elderly people.
• Don’t just sit outside and wait for the minimum recommended time. Combine being outdoors with engaging in some light exercise, and double the effectiveness of your efforts. This is common sense, really, because exercise tires you out and so aids healthy sleep.
• Try to avoid sitting or lying in bed during the day. Your mind and body needs to associate your bed with sleep, nothing else. If you want to lounge while you read, play games, or watch tv, it’s best if you do it on the sofa or an armchair, etc.
• Try not to eat after 9pm. You don’t want your body to be digesting and working hard while you’re trying to shut down for the night. Also some food and drink have a stimulating effect, so they will keep you awake (e.g. sugar, caffeine).

AT BEDTIME:

• Finish everything you have to do before you go to bed, and then put it out of your mind. Tell yourself that there’s nothing more you can get done tonight. Think of this: tomorrow doesn’t exist yet. Everything you’re stressing about for the next day is irrelevant. There is only tonight, and it’s time to sleep.
• A nice warm bath before you get into bed is very soothing. All your tired muscles will relax, many of your aches and pains will be eased, your mind will slow down and prepare for a restful night. To make your bath even more relaxing, try adding a few drops of lavender oil.
• Do you like herbal tea? There are many varieties of herbal tea, especially those designed to aid relaxation. Chamomile is a very popular calming tea. Try drinking it in the late evening so that you can begin winding down before you go to bed. DO NOT substitute a herbal tea for caffeinated tea or coffee at night, as this will have the opposite effect.
• Make sure your bedroom is tidy, since this will actually help relax your mind. Clutter and mess bring stress (an easy rhyme to remember).
• If your family member, partner, or spouse is willing, have them give you a relaxing massage just before you get in bed. Shoulders, back, feet, head – whatever makes you feel the most relaxed. Massage loosens the muscles, warms the blood, and aids healthy circulation (great for preventing muscle cramp).
• Some people find that wearing a warm pair of socks in bed helps them sleep. Try it out, see if it works for you.
• One of the best sleep aids I’ve ever used is pure lavender essential oil. Put one or two little drops on the edge of your pillow (if you don’t mind the smell of lavender, that is), and you’re almost guaranteed to have a peaceful night.
• We all have our preferred sleeping position. But if you can, try to sleep on your right side or on your back. Sleeping on your left side or your stomach puts a lot of pressure on your vital organs and can strain your heart.
• Complete darkness is preferable for sleeping. If you prefer sleeping with some kind of electric lighting, just try turning it off for one night and see how it goes. That’s why night is naturally dark – it’s ideal for sleeping.
• The old tip about counting sheep is actually quite helpful. But it doesn’t have to be sheep. Any monotonous, peaceful thought that you can keep in your mind will help. Don’t let emotional thoughts, memories, worries about the future, plans or ideas creep into your mind when you’re trying to sleep. Let your mind relax just like a muscle.

THE MOST IMPORTANT THING IS:

Make sure you go to bed and wake up at around the same time each night and day. It is more beneficial for a person to get a few hours sleep at the same time every night, than for them to get lots of sleep at different times each night. Routine is essential. If you don’t like going to bed before midnight, then make sure you go to bed at midnight every night, as long as you wake up around the same time every morning. Find a pattern that suits you and stick to it.

If you’re looking to lose weight, tone up, improve your strength and stamina, or just feel healthier, this guide should help you achieve your goal. Complied with the help of various online and offline sources, including askmen.com and about.com, this is an in-depth guide to help men get healthy.

THE MEN’S HEALTH EXERCISE ROUTINE:

The three components of your weekly schedule include:

*Warm-ups: Warm up with cardiovascular exercises before main training sessions. Stretches are better performed after exercise, but some light stretches could help beforehand.

*Strength training: Three times a week. These are total-body workouts with one workout that puts extra emphasis on your legs. (Strength training exercises: shoulder press, bench press, squat, crunch, bicep curl, etc.)

*Additional cardiovascular exercise: Optional, on non-strength-training days. An interval workout is recommended for 1 day a week, and light cardiovascular exercise like walking is recommended for 2 of your 3 off days. It’s best done first thing in the morning, after a drink of water. It is also effective directly after weight training. (Simple cardiovascular exercises: jogging up and down the stairs, jumping jacks, jogging on the spot, skipping with a rope, running, swimming, brisk walking, cycling, tennis, or just use an aerobics video).

*Abs exercises: Twice a week. I recommend doing them before your strength training or interval workouts. 1-2 forward flexion exercises (crunch, sit-up, etc.) 1-2 side flexion exercises (side bends, side crunches, etc.) 1-2 rotational exercises (trunk rotations, standing twists, etc.).

TIPS:

-Leave at least 48 hours between weight workouts of the same body parts. Your muscles need time to recover and repair themselves after a workout.

-Take at least 1 day each week to rest with no formal exercise.

-Warm up for 5 minutes before starting to exercise, either through a light jog, riding on a stationary bike, jumping rope, or doing slow jumping jacks.

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SUGGESTED SCHEDULE:

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ALTERNATIVE SCHEDULE (FILL IN):

Click on the chart to see full size, and you can print it out.

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UPPER BODY STRENGTH TRAINING:

SHOULDER PRESS – for the shoulder muscles

-Hold each dumbbell at shoulder height next to your shoulder, palms facing forward.

-Press the dumbbells straight up, and at arm’s length overhead.

-If you keep the press slightly in front of your body, you are less likely to arch your back, according to our Exercise Guide.

-Lower the weights slowly back to the starting position.

Exhale and tighten your abs when lifting, inhale when lowering.

-Lift in a controlled manner, without bouncing the weights up and down. You get a better muscle workout by doing the move slowly and smoothly up and down.

Repeat 12 times per set. Do 3 sets with 30 to 60 seconds rest between sets. Use a dumbbell weight that will allow you to do 12 repetitions at a time with good form.

CHEST FLY – for the major chest muscles

-Choose dumbbells of a weight you will be able to use for 8 to 15 repetitions at a time.

-Lie flat on an exercise bench. If you don’t have a bench, use the floor or another hard surface.

-Start with the weights in your hands with your arms fully extended up above your head, palms facing each other.

-Lower your arms straight out from your sides. Your elbows should be slightly bent throughout the lowering and raising. When your arms are at the level of your chest (or just above the floor if you are lying on the floor), reverse the move to lift the weights back to vertical.

-Inhale when lowering the weights, exhale and tighten the abs when raising them.

-Feel a good opening of the chest when you lower the weights, pause for a second when they are at their lowest point before raising them.

-Perform this move slowly and with control to get the best benefits. Going fast doesn’t give as many benefits.

-Repeat 8 to 15 times. Rest for 30 to 60 seconds and do 3 sets.

BICEPS CURL – for the arms

-Choose dumbbells of a weight you will be able to use for 8 to 15 repetitions at a time. I suggest 5 pounds to start.

-Stance: Relax your knees and shoulders. Tighten your abs and keep your back straight.

-Hold the dumbbells at your side with your palms facing forward.

-Keep your elbows at your sides.

-Bring your forearms slowly up to meet your upper arms, closing your elbow and moving only your lower arms. This should be a slow, controlled contraction.

-Lower the weights likewise in a slow, controlled movement.

-Inhale when lowering the weights; exhale and tighten the abs when raising them.

-Perform this move slowly and with control to get the best results. Going fast doesn’t give as many benefits.

-Repeat 8 to 15 times. Rest for 30 to 60 seconds and do 3 sets.

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LOWER BODY STRENGTH TRAINING:

BENT-KNEE DEADLIFTS – for the legs

-Holding medium-heavy weights in front of the thighs, bend the knees and squat down until the thighs are parallel to the floor.

-Keep the abs contracted and look naturally forward to keep the neck in alignment.

-Place the weights on the floor and stand back up.

-Squat down once again and pick up the weights, again keeping the abs in, and stand back up.

-Continue to squat up and down, putting the weights on the floor and picking them up for 1-3 sets of 10-12 reps.

-If this feels too difficult, hold the weights throughout the movement rather than releasing them on the floor.

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HEALTHY IDEAS FOR FOOD:

Best sources of Protein:

Turkey breast, shrimp, orange, seafood, lean pork, liver, lean beef, milk, cheese, yoghurt, beans, eggs, soya

Best sources of Energy:

Almonds, apricots, broccoli, spinach (add to omelet or salads), oats, salmon, tuna, sardines, water

Best sources of healthy Carbs:

Beans, whole grains, whole wheat pasta, oats

Best sources of Iron:

Liver, fish, kidney, mussels, shrimps, haggis, sardines, anchovies, pilchards, lean beef, wheat, bran, oats, liquorice, cashew nuts, lentils, hazelnuts, almonds, twiglets, soya, beans

Best sources of Vitamins:

Spinach, peas, tomatoes, watermelon, sunflower seeds, lean ham, lean pork, soy milk, broccoli, mushrooms, eggs, milk, liver, oysters, tuna, bananas, green beans, lentils, red bell peppers, kiwi, mango, orange, grapefruit, strawberries, pumpkin, carrots, soya, tofu, shrimp, cod, brussels, cabbage

Healthy eating tips:

-Never skip breakfast

-Never eat directly before exercise

-Drink a big glass of water before each meal

-Chew your food thoroughly to gain the most benefits when it digests

-Balance your carb intake with enough protein intake

-Use the weekend for relaxing your diet, enjoying more sugar and snacks, so long as you are strict during the week

-If possible, avoid eating after 8pm

You will need:

5 x fresh fruit or veg

30 x minutes of exercise

30 x minutes of sunshine

1 x shower

8 x glass of water

1 x big smile!

Instructions:

1) Take the fruit & veg and eat them with alongside other types of food throughout the day

2) At least 30 minutes after eating, do some cardiovascular exercise to work out your muscles and burn fat

3) Get out of the house and let the sun supply you with your daily dose of Vitamin D

4) Wash your hands regularly to reduce germs, and take daily showers

5) Drink a glass of water at regular intervals to help your mind and body function properly

6) Don’t forget to smile! This releases helpful endorphins into your system

Follow this simple recipe every day, and you will start to feel great! Remember, don’t leave out any of the ingredients, or it won’t produce the same results. Good luck!