HOW SHOULD A BEGINNER START RUNNING ON A TREADMILL?

TIPS FOR BEGINNERS WHEN USING TREADMILL 

Cardio is one of the most important sports that lead to the strengthening of the heart muscle, greatly improving blood circulation, improving metabolism by improving metabolic processes, improving the work of the hormonal glands significantly, alleviating any symptom that may lead to depression in the individual; also reducing the feeling of fatigue.

Running on a treadmill has many benefits for your health whether you are training in the gym or at home, this equipment is very effective in keeping you fit no matter the weather.

To start running or walking on a treadmill, there are easy steps to be taken into account for beginners

1-the warming up:

The warm-up process is necessary for any sport, so when ascending on the treadmill, you must start at a slow and steady pace, but it should be faster than your normal walk, and this is for two or three minutes.

2- Increase the speed of the treadmill:

Once you warm up, you can slowly increase your speed until you reach a speed that suits your physical abilities.

3- Adjust the incline:

After you get used to it and feel comfortable, you can tilt the treadmill between 1 and 2 percent; this is to increase the muscles resistance

and find similar conditions for an outdoor sprint, because when you run on the treadmill in a horizontal position, you are running on a flat surface without resisting the wind.

4- Relax your posture:

Your body posture is very important while running on the treadmill, so you should pay attention to the following things:

*To stand straight.

* Your gaze horizontally, not towards the console screen.

* Don't put yourself too close to the front of the machine (you won't be able to raise your knees properly), also not too far toward the back (this results in very short steps).

* Do not use speed beyond your physical capabilities and make you lose control of your body movements.

* Breathe correctly, inhale through the nose, and exhale through the mouth.

5- hydrate:

Last but not least, remember to drink enough water before you start running! Water is very important to help you focus and prevent cramps.

Sources: (1).

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MINT LEAVES ARE A MAGICAL SOLUTION TO TREAT ACNE SCARS

 NATURAL MASKS WITH MINT TO GET RID OF ACNE

Many of us suffer from acne, pimples, and rashes, and the problem is that all of this spoils our appearance and may leave a long-lasting effect.

There are many reasons behind acne, some of which may be related to a skincare routine, diet, or hormonal imbalance; in all cases, the actual cause of the appearance of this problem must be determined, because this would contribute to correcting the problem.

Today we present to you one of the most powerful natural ingredients for treating acne and pimples, which is mint.

Mint:

Mint is one of the aromatic herbs, and it has various health benefits, as it is used in many areas.

It can be boiled with water and drunk, or added fresh to types of salads to give them a distinctive taste, and can also be used in cooking, in addition to that, it can provide many health benefits for the skin, as mint oil is extracted from it, and is used in the manufacture of some medicines, cosmetics, and shampoos.

Benefits of mint for the skin:

1- It benefits all types of skin, both dry and oily.

2- It increases the health and clarity of the skin, and reduces its imperfections.

3- It calms and cools it, reduces irritation, and relieves the redness of the skin.

4- Helps increase the smoothness and elasticity of the skin.

5- Helps lighten its color, and may also help remove dark circles under the eyes and reduce puffiness.

6- It helps to exfoliate it, remove dead cells, and reduce wrinkles.

7- It helps to remove blackheads and acne and reduces the possibility of its appearance.

8- It stimulates blood circulation and thus gives vitality to the skin and it gives it pleasant smells.

Benefits of mint for acne:

Mint has long been used for skincare, especially in terms of purifying the skin, so it is used to treat acne and pimples. Peppermint has antibacterial properties that help kill acne-causing bacteria, and it also contains salicylic acid, which is known for its acne-fighting properties.

Salicylic acid also helps exfoliate the surface layer of the skin and remove impurities from the pores, thus reducing the chances of getting acne again as well as drying up existing acne.

Mint contains flavonoids and phenols, which are excellent antioxidant properties and can block the action of skin-damaging free radicals. One study evaluated the antioxidant activities of catnip and was found to help reduce oxidative stress and treat skin problems, such as acne and hyperpigmentation.

Natural masks with mint for acne:

1- Lemon and mint mask:

Benefits of Lemon and mint mask for acne:

It works well for all skin types, and if you think that olive oil will make your skin oily and cause acne breakouts, this is a misconception. In fact, olive oil contains antioxidants and oleic acid, and along with mint and lemon, it will help to get rid of acne-causing bacteria.

The ingredients:

*15-20 fresh mint leaves.

*Half a teaspoon of olive oil.

*A tablespoon of lemon juice diluted with water or rose water.

How to prepare and use:

-Crush mint leaves and mix them with olive oil and lemon juice.

-Clean your face and then spread the mixture over your entire face or only the affected area.

-Gently massage the mask and leave it for 20 minutes.

-Wash it with lukewarm water.

-Repeat this mask three times a week.

2- Rosewater and mint mask:

Benefits of Rosewater and mint mask for acne:

Rosewater not only controls the secretion of excess oil in the skin but also helps in maintaining the pH balance of your skin. It also keeps your skin hydrated and smooth, as it is a natural astringent for pores. Rosewater with the help of mint leaves protects your skin from acne-causing bacteria and prevents skin problems.

The ingredients:

*10-15 fresh mint leaves.

*1 teaspoon of rose water.

How to prepare and use:

-Grind mint leaves until you have a smooth mixture then mix it well with rose water.

-Spread the mixture on the affected areas.

-Leave it to dry for 30 minutes.

-Wash it with lukewarm water.

-Repeat this mask once daily until the acne is gone.

3- Mint leaves and honey mask:

Benefits of honey and mint mask for acne:

This treatment works very well for those who suffer from dry skin, as both honey and mint contain antibacterial properties, working to treat acne and its effects wonderfully. Moreover, these ingredients will not dry out your skin, as honey is a natural moisturizer for the skin.

The ingredients:

*10-15 fresh mint leaves.

*1 teaspoon Manuka honey (or organic honey).

How to prepare and use:

-Crush the mint leaves and mix them in a bowl with honey.

-Mix the mixture well, then apply it to the affected area.

-Leave it to dry for 30 minutes.

-Wash it with lukewarm water.

-Repeat this mask once daily.

4- Mint and oats mask:

Benefits of Mint and oats mask for acne:

This mask can rejuvenate your skin cells, and help you get rid of excess oils and bacteria, as the oats gently exfoliate dead skin cells and prevent them from accumulating in the pores. While mint, honey, and cucumber keep the skin moisturized and reduce the risk of infection.

The ingredients:

*10-15 fresh mint leaves.

*tablespoon oats.

*tablespoon of cucumber juice.

*1 teaspoon honey.

How to prepare and use:

-Crush the mint leaves and mix them with ground oats in a bowl.

-Then add honey and cucumber juice to it.

-Stir the mixture well and if the texture is too thick, add a small amount of rose water.

-Spread the mask over your entire face, concentrating on the affected areas, and leave it to dry.

-Gently wash the face with lukewarm water.

-Repeat this mask three times a week.

Sources: (1) - (2) - (3)

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STOP NEGATIVE THINKING

 GETTING RID OF NEGATIVE THOUGHTS

Studies indicate that the human being thinks about 60,000 thoughts daily, some of them are positive thoughts and others are negative thoughts that bother him if they circulate in his mind for a long time.

Negative thinking represents a major obstacle to the success of those who give in to it, a negative view of things puts you in a vicious circle of frustration, depression, and lack of resolve.

Getting rid of negative thoughts is one of the most important steps that lead you to a healthy and stable life, therefore, you have to be determined, optimistic, and show the strength within you, so that you can get rid of negative thoughts easily and without trouble or misery.

Author Gerald Sinclair says that when we think negatively, we are setting ourselves up for failure, and the more we train our minds to think positively, the results were better.

Disadvantages of negative thinking:

Negative thinking has much damage to physical and mental health, and in order to enjoy a happy and comfortable life, it must be eliminated.

Here are some of the harms of negative thinking:

1- Anxiety:

Negative thoughts spread anxiety within the person, which prevents him from performing his daily activities normally.

2- Depression:

Negative thoughts play a key role in a person's exposure to depression, and things may develop into a chronic depression

Therefore, a person should not overlook the matter and seek the help of a psychiatrist to overcome all the negative aspects of his life.

3- Obesity:

When negative thoughts control us, this stimulates our bodies to release the stress hormone cortisol, which is responsible for increasing appetite, and this prompts us to eat more foods and thus gain weight.

4- laziness:

Negative thoughts deplete the body's energy in a very large way, which leads to feeling lazy and thus failing to perform his tasks and duties properly.

5- sleep disturbance:

Negative thoughts rob a person of his psychological comfort and thus deprive him of a good and deep sleep, which makes him feel tired all the time.

6- social isolation:

A patient with social isolation avoids people, often willingly, as a result of frustrations or strong psychological influences that push him to abandon people. It is a chronic disease that leads to death.

Therefore, be careful, as negative thoughts may lead you to this dangerous psychological illness.

Can negative thinking become a habit?

Of course, negative thinking can become a habit without the person feeling, by exaggerating the anxiety and drawing the many negative scenarios for each situation or problem that occurs in life, which puts him under constant nervous pressure.

How to get rid of negative thoughts:

Negative thoughts are part of our life, but we should not let them dominate our thinking and disturb our moods. We spend too much time thinking negatively about our lives and our future, which makes it all the more important to rid ourselves of this negativity.

Here are 14 ways to help you get rid of negative thoughts:

1. Be kind to yourself:

Sometimes we forget how important it is to be kind to ourselves just as we treat others. Do not allow your mind to be harsh with you. If you are unable to be cruel to others, why are you so hard on yourself?

Cruelty to yourself put more pressure on you.

2. Find the source of negative thoughts:

Identify the source of the negative thoughts and try to tackle the issue at its root. Do not allow anyone to be the source of these thoughts, and if someone influences the way you think about a particular topic, be sure to re-evaluate the matter yourself.

3. Talk to someone who cares about you:

Talking to people who care about you is very important

In the event that you are upset about something, do not skimp on yourself by exchanging conversations and ideas and asking for advice from those who care about you, because those who love you will give you advice and help you overcome the difficult situations you face in life.

4. Get rid of people who make you feel bad about yourself:

You need to remove the negativity from your life, you should not be surrounded by people who want to see you fail.

5. Find another outlet to express your pain:

Having a hobby can help us express more than we think, so find a hobby that you want to do so that you can express yourself. It is easier than you think and will be very beneficial for you and increase your self-confidence.

6. Relax when you feel the need to:

Taking care of yourself is very important, avoid overworking, and if you want to take a break, just ask your boss, and remember that your mental and Psychological health is more important than anything else.

7. Write your negative thoughts on a piece of paper and tear it up:

It's a good idea to realize your negative thoughts and take the time to write them down on a piece of paper, then tear them up and throw those thoughts in the trash, you're really doing your best and that's what matters.

8. Talk to yourself positively:

Always address yourself in a positive way, even in times of failure, as this will help you develop a positive view of yourself as the days go by.

9. Change your body language:

Watch your behavior and try to improve it for the better, such as standing actively and always smiling. These details will change your way of thinking for the better with time.

10. Try meditation and relaxation:

With just a few minutes of relaxation a day, you will get rid of worrying thoughts and give you a feeling of peace.

11. Take care of your body:

Feeling better is a change worth striving for, so try to choose healthy food and make a time to exercise and sleep well.

12. Do not allow others to cross their limit towards you:

It is necessary to treat any matter that bothers you immediately, including not allowing others to infringe on your dignity, and not overstep their limits because you are the only one in control of your destiny, and no one but you.

13. Learn to say "no":

Learn not to accept things you shouldn't do, as bad things or things you can't do, there are limits to your energy and you shouldn't cross them just to please others.

14. Enjoy something that puts you in a good mood:

Resorting to things that make your mood relaxed and happy is a wonderful thing, such as reading novels or a book or watching a movie or other things that you love.

Sources: (1) - (2) -  Reporting by the author Gerald Sinclair on the "Awarenessact" site.

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ARM FAT WPRKOUT

 THE 7 BEST EXERCISES FOR TIGHTENING THE ARM SAGGING  AND SLIMMING THEM AT HOME

Arm sagging is one of the problems that affect the aesthetic shape of the human body, especially women, and may cause them to feel ashamed of their appearance, which affects their psychological state.

Arm sagging is due to two main reasons; the first is the tendency of our skin to lose its elasticity as we age, due to the accumulation of excess sebum in some areas. Secondly, hormonal imbalance may also lead to flabby arms.

The solution is not difficult, and it depends mainly on practicing exercises that help to tighten the arms,  the beginning is complete without weights, just focus on repetition of the number of exercises to increase the endurance of the arms which helps to tighten the sagging, these exercises are simple and can be performed at home easily.

Arms exercises at home to tighten sagging:

Here are 7 of the best exercises to slim the arms, it is not required to go to the gym to perform them, just follow the instructions and the videos of the exercises.

1- Wall push-up:

An easy and effective exercise that can be started to warm up your muscles before starting the more difficult exercises.

A- Start the exercise by standing about a step away from the wall, then place your palms on the wall so that they are slightly above your shoulders, and your fingers are facing the ceiling, this is the starting position.

B- Bend your elbows and tilt your body toward the wall so that your nose touches the wall.

C- Push your body back to the starting position and repeat for 10 reps and 3 sets.

For more details watch the video:

2-Chair dips exercise:

An exercise that helps get rid of flabby arms by strengthening the triceps muscle.

A- Sit on the edge of the chair, then stretch your legs forward and space them so that they are thigh-width apart.

B- Press the palm of your hand on the chair until you lift your body completely from it, then move your body forward to give yourself space to lower.

C- Slowly lower your body until your arm forms a 90-degree angle.

D- Push yourself up again until your arms are completely straight.

E- Make sure that you control your body weight at all stages of the exercise and perform the exercise slowly to get the best result.

F- Repeat for 10 reps and 3 sets.

More details in the video:

3-push up:

Push-ups are one of the best exercises for slimming and strengthening the arms; It is also a simple exercise and you can do it anywhere.

A- From a seated position, place your hands on the floor slightly wider than shoulder-width.

B- Keep your entire body straight starting with your leg and back by tightening your abdominal and chest muscles well.

C- Slowly lower your body until your arm forms a 90-degree angle, and be sure to control your body weight, and keep your back straight.

D- Exhale and slowly push your body upward until you reach the starting point again.

E- At first, repeat these movements as much as you can, three or five in three sets, Until you can do it for 10 reps and 3 sets after a while.

Watch the video:

4-Diamond push-up exercise:

This exercise is more effective than the traditional push-up exercise, as it is very effective in treating flabby arms and giving them a great appearance.

A- To do this exercise, prepare your body just like the traditional push-up, but make the distance between your palms close to about 10 cm.

B- Slowly lower your body until the distance between your chest and the ground is approximately 10 cm.

C- Push your body up again.

D- Repeat the exercise for 10 reps and 3 sets.

More detail in the video:

5- Dumbbell Hammer Curl exercise:

A wonderful exercise that strengthens the biceps muscles, which contributes to the relief of the arms and improves their appearance.

You can use two bottles of water instead of dumbbells.

A- Start standing straight with your feet hip-width apart, keeping your abdominal and chest muscles tight.

B- Keep your arms relaxed at the sides of your shoulder while holding the weights with your palms pointing to the sides.

C- Lift the weight upwards, keeping your elbows touching your body.

D- Lower the weights back to the starting position and repeat 10 times for 3 sets.

Watch the video:

6- lateral dumbbell raises:

This movement strengthens the lateral shoulder muscles, which in turn helps in tightening the flabby arms and strengthening the entire arm.

You can use two bottles of water instead of dumbbells.

A- Stand straight and hold the weights, with feet shoulder-width apart.

B- Slowly and under control, lift the weight up and to the side until your arms are at shoulder level; keep arms straight.

C- Lower the weight and repeat for 10 reps and 3 sets.

For better details watch the video:

7- Plank sidewalk:

An advanced exercise that requires physical fitness, but it is one of the best exercises for tightening the sagging of the arms and gives a great result.

Watch the video for better details:

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HOW TO EAT DESSERT AND NOT GAIN WEIGHT

 8 IMPORTANT TIPS TO HELP YOU EAT DESSERTS FOR OCCASIONS WITHOUT GAINING WEIGHT

 

Desserts have a special attraction that is very difficult to resist, but it may turn into an addiction, causing harm to health, so how can you overcome the addiction to chocolate and sweets?

Some people tend to eat desserts excessively, and a day cannot pass without tasting a piece of sweets, as soon as he thinks about it, he feels an attraction to it and rushes to bring it because he cannot resist this feeling, and this is called Chocolate addiction.

When the brain needs a dose of the happiness hormone, we rush to devour a piece of candy, but you must be careful and meet this need in moderation, and this is not easy, but there are simple steps that help reduce cravings for sweets.

 

TIPS TO EAT SWEETS WITHOUT GAINING WEIGHT:

1- Start your breakfast on occasions days, with a useful meal before eating sweets, which helps reduce the amount of desserts you will eat later.

2- Drink more water in large quantities during the occasions days, which curbs the appetite for tempting sweets.

3- Just eat small pieces of dessert, or only one piece per day and no more, with the need to divide them throughout the day and not eat them once, they will not harm you and will not make you vulnerable to disease or increase in the waist circumference.

4- Do not go overboard in buying many types of desserts; Just have one type of dessert that you can enjoy and make you feel full at the same time.

5- Enjoy the taste of sweets and eat the piece slowly until the brain feels full and sends messages to the stomach that it is sufficient to reduce the harms of overeating.

6- Take advantage of sugar-free fruits and juices as an alternative to your cravings for all kinds of sweets.

7- Eat a cup of cinnamon before bed, like a magic trick to get rid of the harmful effects of fat on cakes and not gain weight during weddings and occasions.

8- If you are one who those cooks sweets at home, use vegetable oil, corn oil, sunflower, or canola oil instead of margarine or butter when preparing sweets, and use low-fat dairy products. Also, replace sugar with honey for sweetening, because honey gives the same effect and sweetens one and a half times more than sugar, which reduces the added amount of it.

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PROTECTING HAIR FROM DAMAGE AND SPLIT ENDS

 OATMEAL NATURAL HAIR MASK

Hair is one of the things that highlight the beauty of a woman, and it needs special care, and many women are looking for masks that soften and prolong hair naturally.

Oats are one of the most nutritional components that have many health and aesthetic benefits, and among these benefits, it helps hair care, especially as it contains many nutritional compounds such as zinc, magnesium, phosphorous, and manganese, and vitamins such as vitamins B, K and A that help strengthen and grow hair.

Benefits of oats for hair:

1- Oats prevent hair loss:

Oatmeal can help prevent hair loss thanks to its high content of fiber that promotes a healthy scalp, in addition to its gentle exfoliating properties that open the pores of the scalp and facilitate hair growth.

2- Oatmeal moisturizes hair:

Calms itching and dryness in the scalp, as oatmeal is a natural moisturizer because it contains vitamin B, and when used regularly it relieves itching in the scalp, also when grinding and using it to massage the scalp helps to get rid of dandruff and dead skin and promotes blood flow to the scalp and thus get healthy hair.

3- Oatmeal protects hair from damage:

Oats contain many vitamins and minerals, which protect your hair from damage and make it thicker and stronger. Oats are rich in omega-6 fatty acids, which help repair damaged hair.

4-Help hair thickening:

Oatmeal increases hair thickness, in addition to giving it shine because it contains silica.

 

Natural masks from oats to protect hair from damage and split ends:

The natural masks from oats achieve several benefits for hair follicles, the most important of which are “cleansing the scalp, repairing damaged hair, strengthening the follicles and increasing their density, moisturizing the strands and preventing them from being permanently split.

Therefore, it is recommended to apply natural masks from oats on a regular basis to obtain healthy and shiny hair, as follows:

1- A natural mask of oats and milk:

To moisturize hair follicles and prevent breakage.

How to prepare and use:

-Boil 3 tablespoons of oatmeal with a cup of milk.

-Add a tablespoon of coconut oil to the content.

-Leave the mask to cool, then put a tablespoon of white honey and stir the mask until homogeneous.

-Spread the mask on your hair from roots to ends.

-Leave the mask on for 30 minutes before showering.

-Wash your hair with lukewarm water and the appropriate shampoo for your hair

-Repeat the mask twice a week, as it is one of the natural masks from oats to moisturize the follicles and prevent them from breaking permanently.

 

2-Natural oatmeal and lemon mask:

For the treatment of dandruff.

How to prepare and use:

-Put 3 tablespoons of oatmeal and a cup of water on low heat, until the oats melt.

-Leave the mask for 10 minutes, then drain it well.

-Add 7 drops of lemon juice and 3 drops of apple cider vinegar to the mask and stir it well.

-Wash your hair once with your appropriate shampoo.

-Distribute the oatmeal and lemon juice mask on your hair from roots to ends.

-Leave the mask on for only 10 minutes before showering.

-Wash your hair with lukewarm water and your appropriate shampoo.

-Repeat the oatmeal and lemon mask twice a week.

 

3-A natural mask with oats and almond oil:

To protect hair from damage and increase its density.

How to prepare and use:

-Mix 4 tablespoons of oatmeal with ½ cup of milk and 7 drops of sweet almond oil until smooth.

-Spread the mask on your hair from roots to ends.

-Leave the mask on for 30 minutes before showering.

-Wash your hair with lukewarm water and your appropriate shampoo.

-Repeat this mask three times per week to get the best result.

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SLEEP AND WEIGHT GAIN

LACK OF SLEEP IS THE REASON FOR YOUR WEIGHT GAIN

Many people get frustrated with not being able to reach the ideal weight they've always dreamed of, despite following a strict diet for a long time. Here, they are at a loss to search for the real reason behind the stability of their weight, and the inability of their bodies to get rid of excess weight. But do not be surprised, there are many things that may hinder our bodies from reaching the ideal weight, the most important of which may be lack of sleep.

People who do not get enough sleep suffer not only from being overweight but also from increased blood sugar levels and high blood pressure.

 

The Relationship Between Sleep and Weight:

With different lifestyles and increased stress and nervous tension, some people suffer from a lack of sleep, as a result of the secretion of the hormone ghrelin, which is responsible for feeling hungry, lack of sleep, and stress, which eventually leads to weight gain.

Studies have shown a relationship between sleep and two of the most important hormones that control appetite and eating. These two hormones are leptin and ghrelin. An increase in the first hormone leads to a decrease in appetite, and an increase in the second hormone leads to hunger or increased appetite and eating. And the lack of sleep leads to a deficiency of the hormone leptin, which causes satiety, and an increase of the hormone ghrelin, which causes hunger, meaning that a lack of sleep may physiologically lead to weight gain due to an increase in appetite.

The German magazine "Freundin" explained that the bad effects of ghrelin include slowing down the metabolism and reducing the body's burning of fat, adding that the problem here is that this hormone activates its secretion when feeling hungry and lacking sleep.

It also indicated that people who do not get enough sleep suffer not only from being overweight but also from an increase in blood sugar levels, high blood pressure, and fat storage.

 

Other causes of sudden weight gain:

-Thyroid dysfunction.

-Fatigue and stress.

-Menopause, or what is known as menopause.

-Taking certain medications, such as antidepressants, cortisone therapy, diabetes medications, epilepsy, heartburn, and high blood pressure.

-Quit Smoking.

-Polycystic ovaries.

-Cushing's syndrome.

 The German magazine "Freuden" showed some tips and guidelines to overcome this problem, including:

1- Get enough sleep:

Get enough sleep from 7 to 8 hours at night, and avoid eating right before going to bed.

2- Exercising:

Exercise contributes to relieving stress, feeling happy, and hormonal balance in the body.

3-Eat meals regularly:

To ensure the smooth secretion of hormones, the German magazine recommended eating meals (3 to 4 times a day) regularly, with intervals between meals.

4-eat balanced diet:

It is necessary to follow a balanced diet that includes important nutrients.

5-regular lifestyle:

The more regular the lifestyle the better body with its internal rhythm;

and as a result, it will be a regularity in the complementary hormonal processes permanently in the body.

Sources: (1) - (2) - (3) .

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