Great tips to tone the inner thigh, gluteals and strengthening the lower back

backThe tension of resistance provided by training aids, means that more muscle fibres have to be used to overcome that extra resistance and muscle strength is therefore increased. It is also easier to isolate the muscle with the assistance of a training aid. Muscles that are more difficult to tone or seem to take bit longer to shape, can be stimulated better with training aids and fewer repetitions will be needed, for example the inner thigh (adductor muscle).

Great tips to strengthening the inner thigh buttocks and lower back:

(Purchase a small round plastic ball, a ball slightly smaller than your average size soccer ball).

Lie on your back, on the floor/a flat surface, head flat and knees bent.
Feet are on the floor and pulled half way up towards your buttocks.
Feet are hip width apart and toes are facing forward.

Place the ball between your knees and squeeze the ball and release the ball ever so slightly. Repeat this movement 24x.

To increase your strength and development, squeeze for 8 and then hold the ball tightly for the count of 8. Repeat this movement 4x.

As you get stronger, to strengthen your lower back and buttocks and work your thighs at the same time, strengthening your pelvic floor area too, lift your buttocks up off the floor, squeezing the ball at the same time and tilting your hips forward so that your back is not arched and pulling in your stomach, now squeeze and release for the count of 36, without the ball dropping to the floor.

When you are lifting your buttocks up off the floor, be careful not to hyperextend or arch the back by pushing upwards too high. Use your thighs and buttocks to hold you up while you squeeze the ball with your inner thigh and inner knees. By keeping the buttocks up and pulling in the stomach your whole lower body area is being strengthened.

Delivering on image

VIRGIN-ACTIVE11The challenge we have in today’s fast information packed world, is to make an impact as quickly as possible, to deliver on our looks, yet at the same time, our image must stand up to our inner values and excellence. Image holds an incredible power and it delivers for you and it delivers for any organisation.

A company can control the look of a billboard, think of airlines, petrol stations, health clubs, cosmetic companies, controllable and expensive resources. A company can design a great and versatile uniform, create great media coverage, but is that uniform being upgraded and positively utilised by the person’s personal image and their visual presentation?, is the image projected, powerful enough and correct enough to keep within world class standards, drive a culture and brand to enforce an organisation as one of excellence?

Image is about an individuals body language, good or bad body posture, correct make-up application for women in the workplace, telephone etiquette to drive better customer service, correct etiquette on meeting and greeting guests, respect at work to create better work environments, it is the impression you make upon clients, family and with all whom you come into contact with. It is about being an individual, understanding one’s needs, making the correct choices and learning to be one’s self and confident in all situations, it is about being creative to unlock a more positive mental attitude, to drive better work environments.

Corporate culture provides a sense of direction and gives clear and precise guidelines on what is expected of an employee and what is not. Appropriate behaviour needs to be defined, should this wane, the negative effects are enormous, the corporate culture will struggle.

Due to so many different cultures in the corporate sector, rules and set ideas, policies and guidelines must be addressed. Needs of employee’s and colleague respect needs to be put into place, personal presentation and hygiene – delicate topics must be covered, all with the drive toward helping to retain happy, healthy staff, which is the core of many organisations.

Executive health and wellness is addressed to help alleviate stress, aches and pains. Many companies today are realising the importance of staff stretching and moving during business hours, employing qualified fitness trainers to come in to their work premises ‘block bookings’ and consultations put into place to help staff with exercises and how to execute movement correctly to gain positive results of increased productivity.

Employees and individuals are formed by conditions and appropriate training and information given, to drive the brand and culture that makes companies unique.

Building self-confidence for career path progression

We live in a fast paced, consumer driven, work harder and longer hours, status seeking society, it is a highly complex issue, whereby an impressive image is imperative, one that displays self-confidence and drive. It is to everyone’s advantage to create an image that is individual, portraying their strength at all times.

Developing a greater self-confidence and a better image, starts with the profound realisation that each one of us is unique. We have to develop a style suitable to our own unique ways and features, people will sense this, sense your character, personality and spirit, this will be projected from within and people will feed off this projected confidence, in turn boosting your morale.

Companies aid and develop staff in soft skills to drive and boost morale, to boost performance, motivate and help, in guaranteeing that lifting hand, giving tips and practical training which can be implemented to drive better work environments and increase the bottom line.

Training in the following will build self-confidence and turn thinking around into positive thinking and increased productivity:

Greeting and meeting guests and staff interaction
Correct eating at the office and important business dining rules
Correct body posture for the right visual presentation
Exercises to relieve stress, aches and pains
Correct business dress
Awareness of correct communication
Respect among colleagues
Answering the telephone
Personal Hygiene
Correct make-up for women in the workplace
The power of visual presentation and self-confidence building

 

Good body stance and posture – exuding self-confidence and self-discipline

thumbs-upofficeworker Body image is most important, how we stand, how we present ourselves, from being strong sitting and standing tall, for extended periods of time, to being able to pull our shoulders back and not too slouch at our desks, to holding our spines up straight for a presentation. Good posture is used for daily tasks and is not to be overlooked.

Good body posture and good body stance, aids in delivering on a good presentation and a great presentation delivers on personal image and a companies image, it shows self-confidence and self-discipline, a powerful tool in career path progression and delivering better customer service.

Keeping strong and looking after body posture, makes staff happier, enables staff to work for longer, with less stress and strains on the body – neck, shoulders, lower back and stomach/pelvic floor areas.

It is imperative to look after our skeletal structure, our overall health and well-being. To maintain this and achieve this, staff must be taught how to execute movement correctly and exercise regularly for short amounts of time during business hours.

The way one carries themselves says a lot about the way one feels at a particular moment. Keeping body posture tall and the body in alignment will help develop and keep toned, muscles strong and the body functioning efficiently. It is important that in any given day, that a person stands up straight, with their shoulders pulled back – standing proud.

Improve your posture by:

Standing with your feet planted firmly and flat on the floor, with feet apart for even balance
Pulling shoulders back towards the spine
Lifting the chin up slightly and pulling in the stomach muscles
Tilting the pelvis and hips forward and upwards, pulling in the stomach at the same time
Refraining from arching the back – hyper extending the back
Hanging the arms loosely at both sides of the body
Refraining from leaning on one leg or changing over from foot to foot

Carbohydrates and your diet.

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Carbohydrate is a part of food. Starch is a carbohydrate, so too are certain types of sugars and fibres. Carbohydrates mainly come from plant foods, such as grains cereal, fruits, vegetables and legumes, such as peas and beans. Milk products also contain carbohydrates, these are high in the amounts of carbohydrates, whilst carrots, broccoli and salad foods are lower sources of carbohydrates. To eat a high carbohydrate meal means a large portion is being consumed for example a large pasta dish or carbohydrate rich foods, like your big bowl of white rice or four white potatoes. It also means eating too much protein or fat and high fat foods are concentrated in extra amounts of calories.

Smaller eaters should have a minimum amount of carbohydrates per day – 175grams of carbohydrate is suitable to a 1200 Calorie diet, this source, should come from your vegetables, fruits and grains. Larger eaters 260 grams is suitable to a 1800 calorie diet. This is great for active adults and people of average build that are active.

A smaller eater:

2-4 slices of grainy or dark breads, or the equivalent in crackers, grain/seeded rolls or rye biscuits
2-3 pieces of fruit
1 cup high carbohydrate such as cooked vegetables like corn, legumes, potato or sweet potato
1 cup of grain food e.g. cooked rice, or pasta or other grains
1 cup of vegetables of the lower source carbohydrate such as carrots, beetroot, broccoli, cauliflower
At least half a cup low fat dairy product for example, yoghurt, cheeses that are lower in fat and tis includes milk in your tea and coffee and cereals

A bigger eater and more active person:

4-6 slices of grainy bread or equivalent of crackers, rye biscuits or grain/seeded rolls
3-5 pieces of fruit, which includes your dried fruit. Dried fruit is high in sugar, so should be consumed in moderation
2 cups of high carbohydrate vegetables, for example sweet potatoes, legumes, corn
2 cups grain food, being, rice, pasta or potatoes
2 cups of dairy, being cheeses low in fat, milk in tea, coffee or cereals, your porridge or muesli and yoghurts

Healthy carbohydrates fill you up and are satisfying to the body and it’s system, so let your appetite dictate how much you need to eat. Many healthy food products are absorbed very quickly by the body and digested very fast, the energy output will be within a twenty minute period, so the effects of eating a banana before half an hour before an exercise class or run has enormous benefits.

Blood sugar and blood glucose mean the same thing, the latter more technically correct. ‘Glycaemic’ refers to blood sugar, which comes through our consumption of correct carbohydrates, which can be used by the body efficiently. Eat more vegetables and gain all the benefits of your proteins, minerals and vitamins.

Colours and dress style – Men and women need to think about this factor!

Colours, Themes and Dress style

Winter comes around every year, start to think about your choices and how you going to upgrade your wardrobe or accessories. Men with jerseys and scarves, or a jacket with a different style and colour, ladies in their shirts and style of skirts.

In Winter, people automatically think of the bronzes, golds, russet, reds and oranges, these are called the earth colours, we all associate our colours with nature and the changing colours around us. But, we shouldn’t forget the muted hues of blush pink, lilac, taupe, ice blue, plush purple, velvet and maroon’s and the basic black, they are also great colours that mix and match well together, be it work wear, ceremonies, table décor, flowers or a make-up look.

One can spice up your look or your theme with a dash of the fuchsia, turquoise and the different shades of purples, which is lovely for evening, creating great splendour and glamour. Take the time to think about your theme and colour choices, be it the lighter side of the lilacs or the deeper lush sides of the deep greens; all are fantastic options.

For men and women with Winter, there is always a return to elegance, dressing with less of the body showing, wearing a looser or tighter fitting jersey, shirt or for women a great dress, sexy but not showing the shoulders; always keep an open mind.

For both men and women textures can be lush velvets, liquid satins and for women the soft furs, which can also be used for more boyish looking hats, still holding that touch of femininity; should that be your preferred look.

In Autumn or Winter, the form of the body can be revealed in the more body hugging clothing, men in their tighter jerseys, for women too, but not necessarily revealing; designers actually cover up their models with conservative necklines without diminishing their sex appeal. This too can be adapted in any form of dress or suit.

When we think about the choice of colour in Autumn or Winter for our personal style and work wardrobe or for an event, our dress accessory, or any other, either way, any colour accessory and choice could be followed through, for example to table cards or invitations, themes, as well as our co-ordinated wardrobe. The same colours, along with the same colour in your clothing, could be used as a hint, dash and spice of life, for example placing a simple orange serviette on the side of the plate, the great Winter colour adding a touch of splendour and drawing people in to feel warm and homely, or happy to venture out to an evening work event.

For your choice in clothing for Winter, men and women, this can be a great option, as zipped cardigans can be enjoyed, bringing in the colours of plum or cream in the form of a scarf or a green shirt which stands out beautifully against the browns and different shades of charcoal and black.All these options are powerful in dress style for both men and women.

For women low slung trousers can be enjoyed, hugging every curve or loosely used around our body shape. For men and women smart jackets, nipped in at the waist can be used, and for women hip hugging skirts add a lot of sex appeal. Ladies can still wear over sized men’s style jackets, or tweed jackets with a thick polar neck or v-neck jersey. Shawls are in ivory or taupe and tarnished gold, then there is also the vintage inspired country collections and style with a trend to women borrowing from men’s closets. Trousers are anything in variation from stirrup pants to wide legged trousers, to the normal straight leg pants, black still being the colour most enjoyed and used.

Your choices in style for Winter creates powerful communication, shows self pride, shows you have thought about your presentation and image, use the changing seasons to your advantage.,
Men or women can be dynamic and masculine with the stronger boots or women with the romantic boot, the long lace up boot, with a lovely large brimmed, lace and ribbon hat.

Be daring and enjoy the colours that surround us, you could have a lot of fun in your choices.

Relieve your sweet cravings at work

pinkapple

Everybody gets sugar cravings. However, snacking on unhealthy sugars while sitting at your desk at the office can have a negative effect on your health because you are not actively burning it off. There are various ways you can relieve your sweet tooth that will not have a negative effect or impact on your health and wellbeing and will support productivity at the office.

The healthy sweet option:
Honey
Honey contains fewer kilojoules per teaspoon than sugar. Honey can substitute the sugar in your tea or coffee at work. If you are not particularly fond of honey – go for one for the lighter coloured variety of honeys, as these have a mild flavour. The darker varieties of honey are rich in flavour. Honey can aid endurance and performance – a teaspoon of honey will have a longer lasting affect than having an unhealthy sweet.

Other benefits of choosing honey instead of sugar:

Controls blood sugar levels (studies reveal honey is perfect for glucose intolerance or insulin resistance)
Honey boosts antioxidant levels, lowers cholesterol (lowers ‘bad’ cholesterol levels and reduces levels of C-reactive protein – a measure of inflammation)
Honey aids GI health (honey encourages the growth of immune, outing bacteria in the gut, promoting a healthy intestinal tract)

Tips:

If you are looking to give your immune system a positive kick during seasonal changes, in winter or when you are feeling slightly run-down – use Manuka honey. This honey has more antibacterial properties than other honey varieties. It has antioxidant proereties and can assist your health in a number of ways. Manuka honey can relieve a sore throat, help internal stomach ulcer type conditions and many more health conditions.

Honey can be added to:
Hot drinks, cold drinks, smoothies, baked products, healthy muffins that you bring to the office, used for/on grilled vegetables and as salad dressings.

A small jar of honey can also be stored in your office, it won’t go off and you can have a teaspoon of honey directly from the source if you need a instant sweet hit fast and it will give you energy for a longer period of time, than eating a bar of chocolate, which ultimately creates more excess weight.

 

The stomach – Looking after your stomach and back

Lynne-Scott-Photos-05v1

The flexion of the spinal column is done by the abdominal muscles. There are four layers of muscle connecting in the middle of the body/stomach, they are connected to a strong inelastic cord, called the Linea Alba. These four muscles form the rectus sheath.

The muscles of the stomach must be strengthened at all times, so that no untold pressure is placed on the bladder and lower extremities, as well as the lower back. If you are overweight in your stomach area, not only can you feel a constant aching, nagging pain but food cannot be digested with ease, gas and bloating is forthcoming, heartburn will occur, as well as other offensive smells, which will come from the stomach.

The four layers of the stomach are the transversus abdominis, rectus abdominis, internal and external oblique. The transversus abdominis holds the intestine in place, the three other stomach muscles allow for lateral flexion and rotation of the stomach, allowing for side bends and twisting movements.

Great tips to look after your stomach and back when exercising:
manballstreachDon’t do straight leg sit ups or straight leg lifts together with stomach movements.
Always keep one foot on the ground when doing a stomach exercise, unless you are lifting the hips slightly and are moving up in a ball size position with your knees going toward your navel
Support your head with both hands when doing stomach crunches, but don’t bring your chin onto your chest, curling your neck right in. Don’t clasp fingers behind your head or neck, which forces your chin down, pushing your spine and neck into an unnatural position
Look up ahead, eyes at the ceiling and elbows back, with fingers behind your ears, when you do any type of crunches
Don’t come into a high sit up, swinging your arms and using your arms as a lever to get you up higher, this will automatically push your hips forward and hyperextend your back (over arch) it, and your stomach will not work to it’s maximum capacity, the back will take the strain.

Image awareness for men and women in the workplace

Women and men are presented with glamour at every turn, on billboards, in magazines, television, movies, fashion events, simply walking into a clothing store, whereby for both men and women products, numerous skin and make-up counters are passed by. Dress for men and women, make-up applications for women that are correctly applied, that suit the style of a person, or work with the persons environment are a very important factor not to be missed or taken for granted.

Whichever environment, you are entering, either going into the office daily, doing fashion and modelling work, applying banking office wear, all personal applications count in the power of visual presentation and counts for a lot in terms of ‘the first impression counts’, whereby core values are driven and the brand of an organisation is upheld through the most important asset, ‘the people’ themselves.

We live in a media driven society and it is to our advantage to create a look that is styled, acceptable to our personalities and any environment that we may enter into, an image that portrays strength and self confidence at all times, one that depicts knowledge that we are aware of ourselves, our visual presentation and how we conduct ourselves and how we are accepted by others due to our outer appearance, right through to our body language and body posture.

Image, for both men and women, it is a highly complex issue, but it is an imperative one and should be seen as a positive advantage. Information on how one looks and wears the right corporate clothing can be learnt and must be simple and easy to follow to achieve guaranteed results, that are a practically driven good experience.

The right tools and knowledge given are important because these applications do need a form of creativity, image needs effort and conscious thinking for optimum results, and with not everyone in the know how or creative field, like to be taught to achieve the same results as the creative person, especially when it comes to dressing well and applying their personal image to ‘be the best that they can be’.

Whilst cosmetic houses promote products to enhance our skin or colour products to apply to an eyelid for women, they don’t educate on the ‘know how’ tools on how to achieve this. In most instances, people are left to their own devices and not taught the correct way to use certain products, which can result in lack of confidence and the person giving up trying all together. Dressing correctly for both men and women, and applying make-up correctly for women are sensitive topics and delicate issues and through correct guidance, many embarrassing issues could be avoided in the first place, which can make or can break building self confidence as one climbs the corporate ladder.

Take for example colours, colours give us a sense of well-being. Those colours you choose to surround yourself with will have a direct affect on your health, moods and emotions and therefore directly affect you success in all spheres of life. Try not to select a colour simply on your emotional response to it; think objectively about the appropriateness of the situation you are going into. Over use of colour can seem flamboyant or pushy or a loud, bright colour may draw attention to you, when you should be quiet and observing for a certain business event.

Colours and their meanings – a few for your interest:

Beige – Accepting, open strong
Light green – Light (mood), loving, kind, knowing
Brown – Balanced, safe, secure
Orange – Humorous, makes a statement, emotional, dramatic
Blue – loyal, calm, tranquil

Managers need to address these soft skill topics through qualified consultants, to drive motivation in presentation and image, as well as correct etiquette and business conduct, which affects the outcomes – better customer service and positive client experiences, as well as building self confidence of employees, to prevent a decrease in productivity.

happlyofficeworker

Having a bad hair day? Great tips for ladies

Are You Having a Bad Hair Day?

Every women knows that there is nothing quite like a “ bad hair or bad make-up day” to chip away at that sunny exterior.
Conversely, knowing that you look good, or look your best is a tremendous boost, especially when you’re up against a tough presentation or simply attending an event or special occasion. Everyone of us likes to “look our best”.

At Image Creations, we recognise that grooming, fitness, make-up and style are an imperative aspect to looking good, boosting self confidence and feeling great, bearing in mind that behaviour and attitude is a choice too. We all know that skilfully applied make-up and a co-ordinated wardrobe are still no substitute for a healthy life-style and positive attitude. Being able to look good on the outside, will boost our self-confidence, make us feel better and people will respond to us in a more positive manner.

Make-up is a huge component to image and style, it is our eye – opener!. Most people are either scared of using make-up, some couldn’t be bothered, or some ladies just don’t know what to use or how to apply the right colours.

Some of us apply the same quantities and techniques we have been using for years, applying the make-up as we did when we first started out, regardless of the changes in our faces over time or how our lives are at the present time. We could have taken up playing sport, running events, working 8-5, or being a full time mum.

For over 20 years, I’ve been showing individuals personally and in organisations how to achieve a well groomed look, more dynamic and powerful, through correctly applied make-up for their particular eye and face shape. I show women how to achieve the same or different looks – everyday without the fuss. I provide the tools to achieve this, providing extremely well placed, trusted guidance to anyone looking to update their look or learn a few tips on make-up, or simply improve their image.

The three “P’s” of Make-up Application:
1. Patience
2. Practice
3. Product

Your most valuable and essential tools for creating a better look are:
Eye and lip pencil sharpener
Oblique eyebrow brush
Two medium-sized eye shadow shading brushes
Medium-sized flattened soft blush brush
Triangular soft sponge applicator’s
Large soft powder brush
Sharp flattened tweezers
Cotton Buds
Lipstick Brush

Skilfully applied make-up will give you a healthy glow, as well as complement and complete your overall appearance.

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