Thank YOU! And let’s start the journey to
Vibrance.
If YOU are reading this, then you are:
A) One of the first friends of #WHFOCUS –
Women’s Health In Focus!
B) This means you are awesome, wonderful,
and you are about to join us on a fantastic journey to great health!
At Women’s Health In Focus, we hope to
create a space where all of us can share our experience and insights on the
journey to health, with an emphasis on the health topics that matter to women.
As we share and we grow, we believe the friendships and community that form
will make this space a wonderful and beautiful place for anyone who wishes to
start making positive improvements in her lifestyle and enjoy the ultimate
wealth: health. Here at Women’s Health In Focus, we believe that Beauty Starts
With Better Health and we thank YOU for being our very first friends in this
wonderful adventure.
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Here's a cute lil doggy to show you how much we love you |
The Start of a Journey
At the start of a journey it is always good
to know where we are trying to go! Many people, many definitions of health.
Some of us might want to work out to achieve a high level of fitness, such as
running a marathon etc. Others might want to lose some weight. For many of us,
we just want to keep our bodies in a good shape so that we can have a smooth
and happy daily life. WHFOCUS will have something for everyone!
Here are some quick tips to get you
started:
Tip
#1: Dieting: It ain’t rocket science, it ain’t fairy tales, it’s just good ole
grandma’s advice.
There is one diet that has been proven to
be very good for your health, and that is a BALANCED DIET. Get a good portion
of fruit and veggies, indulge in the proteins occasionally, and go easy on the
fats and salts, while just taking as much carbs as you need. That is all it
takes to set a good foundation for the rest of your fitness plan. Don’t forget,
even the most fancy diet program in the world is useless if it can’t be
followed. In fact, sudden diet changes can cause great stress on your body! To
really build up you fitness, it is generally a good idea to follow a balanced
diet plus a training exercise program rather than an aggressive cutting diet
without an exercise component.
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An apple a day keeps the doctor away |
Tip
#2: Muscles: Use ‘em or lose ‘em.
Exercise! I can already hear you groaning.
No excuses! Many people try to escape the exercise component by dieting hard.
First of all, we all know how many times we have tried and failed at that. Our
body needs it’s nutrition and it gets hungry. Secondly, do you want to be
skinny and flabby? Don’t give yourself an eating disorder. Give yourself a work
out and be amazed at how a little fitness and toned muscles go a long way.
Here is a little regimen that can get you
started. It can be done in your bedroom, and it takes 5 minutes. SO NO EXCUSES.
Twice a day, once in the morning, once in the evening, and voila, that fit
happy lady in the mirror is YOU.
This routine is inspired by KungFu warm up
exercises. It consists of 3 sets of exercises, that will give you a full body
workout that is just enough for maintaining your fitness and boosting your
metabolism. You should continue with additional fitness routines if you have
specific goals such as strength training or weight loss.
1st Set: This will be familiar
to most people – push ups. Devil is in the details though!
Facing down, place your hands just a little
bit outside of your shoulder width. You can do this with your palms open or
clenched as a fist. If you clench your fist, you can build up your wrist
strength too, but you might want to put a towel underneath or your knuckles
might hurt.
Support your body weight with your hands
and your toes and have your arms straight. Keep your back parallel to the
floor, your buttocks should be the same height as your shoulders.
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Yes, it's a mannequin model. You didn't expect me to do it live, did ya? |
Lower yourself until you are around 1 or 2
inches from the floor. Exhale at the same time. Now raise yourself back up
until your arms are straight again. Congratulations! You have just did your
first rep. Start with 5 reps each session and work your way up to 30. Make sure
your back is parallel to the floor at all times.
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Gettin' low. |
2nd Set: Crouching Tiger
Start with the same position as with the
Push Ups. Lower your buttocks, and look 45 degrees upwards, so that your body
now forms a curve. Keep your toes pointed forward as much as possible. See the
diagrams for a better picture.
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I call this position 'Staring At The Moon" |
Start to inhale, as you inhale, return to
the starting position, facing the floor.
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Inhale gently |
Continue to inhale, as fully as deeply as
possible, as you continue to inhale, keep your arms straight and vertical,
raise your buttocks as high as you can and bring your head in until your head
is parallel to your arms and you are facing backwards, upside down. Hold your
breath in this position for 2 seconds. You will feel the strain in your core
muscles and the tendons at the back of your knee. This is correct.
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Inhale fully, and stretch your legs! |
Gently start to exhale, as you exhale, lower
your buttocks and let your head slowly rise until you are back to looking
upwards 45 degrees. Go slowly and gently. This is 1 rep. Start with 5 reps each
session and work your way up to 30. Pay attention to your gaze, starting with
upwards 45 degrees angle, then facing downwards, then facing backwards upside
down, and the reverse.
3rd Set: Bums Up!
Squat with your feet flat on the floor,
keep your feet close to each other. Place your palms flat on the floor as close
to your feet as possible. Face forward. At the beginning, you might place it
slightly further in front of you, and gradually bring it closer and closer to
your feet as you get better at the routine.
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Hope you guys like this lil green fella |
Inhale, and stand up halfway, with your
palms still flat on the floor, until you are now facing the ground. This should
feel nice and easy, but the best is yet to come.
Further inhale, and continue to straighten
your legs, keeping your palms still flat on the floor, until you are now facing
backwards, upside down. Straighten your legs as much as possible! The tendons
at the back of your knees will really feel it. Don’t cheat! Keep your feet and
hands flat on the ground. Hold your bum in the air for 2 seconds, then
gradually exhale and return to the squatting position. This is 1 rep. Start
with 5 and work your way up to 20 or 30 reps.
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If you're not cursing me at this stage, you're either lying or cheating |
And there you go, 3 simple workouts that
take less than 10 minutes a day. Give them a try! You might be surprised at how
much you sweat with these 3 simple exercises. Keep it up and you will soon
notice a build-up in your core strength, and also a boost in your metabolism,
so you might not need to worry about your diet so much. The ancient KungFu
masters sure knew a thing or two about designing a work out.
Tip
#3: The Secret Weapon You Never Knew You Had
OK this used to be a huge secret, but it’s
not that much of a secret now that I’m about to tell it to you ain’t it?
What if I told you: That you can boost the
effectiveness of all your workouts, achieve better bladder control, enhance
your sexual experience, and overcome back pains, just by strengthening one
group of muscles? Sounds miraculous? That is why this group of muscles have
been the focus of traditional QiGong and KungFu for ages as the fountain of
vitality. They are known as your pelvic floor muscles.
Your pelvic floor muscles are located the
base of your abdomen. For males, you can exercise them by squeezing your anus,
for ladies, by imagining holding in your urine (make sure you don’t do it when
you actually need to pee, it’s not good for your kidneys. Do this on an empty
bladder). A good way to exercise these amazing muscles is to start by doing a
squeeze, holding for 5 seconds, then release. Do 50 reps, then do the same
thing again, but holding for 2 seconds. This gives the muscle group a thorough
work out, the 5 second reps building up their endurance, and the 2 second reps
working on their strength.
For ladies, if you experience yourself
frequently going to the loo, decreased sexual experience, or having back pains,
you might find that this is the one tip that really makes a big difference in
your life. For males, these exercises can also help with bladder control, and
also for sexual performance.
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I am your best friend. Please give me some love. - Your Pelvic Floor muscles |
The key though, is to make sure you are
using the right muscle group! The abdominal muscles and buttocks muscles are
close by, some people even mistakenly use the inner thigh muscles. If you
really want to be sure you are getting it right, you’re in luck ladies. The
Vibrance Kegel Device can give you a vibration signal to let you know that you
are using the right muscle. It also has resistance sheaths that let you
increase the challenge gradually, strengthening your muscle progressively just
like how you work out at the gym. All the guys are now asking, what about us? Why
don’t have cool devices to help us one? That’s cuz girls are just born lucky
like that, life is not fair guys, deal with it – keep squeezing those anal
muscles.
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Vibrance Kegel Device - Squeeze some Vibrance into your life! |
And those are the 3 tips to get you started
on your journey to Vibrance! Sounds like fun? Stay in touch with us to receive
more detailed information that can bring your health to the next level! Also
feel free to ask us for more information or suggest topics that we should
cover. Till the next post, do try out some of the tips and wish you the best of
health! Like we always say, health is wealth, and beauty starts with better
health!
To find out more about the Vibrance Kegel
Device, visit http://myvkd.com or call 1700 81
4321.
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