If you haven’t checked out Lucas Hugh yet, these gorgeous leggings reviewed by the fabulous website Sportsister.

Read more at http://www.sportsister.com/2013/03/30/lucas-hugh-lexington-leggings/#o31yyJmRC4cmxQot.99

It’s easy to overlook the importance of good posture but you’d be amazed at the benefits. Discomfort, injury and back-pain can all be eradicated through improved posture and sporting performance can be enhanced.  Running particularly relies on the core muscles to achieve efficiency in propelling the arms and legs. There are few better ways of improving posture than through regular Yoga or Pilates workouts.

What is good posture? Being able to maintain the body in an upright position without leaning either sideways or forwards during running is the best posture to strive for.  This way the strain is evenly distributed throughout the body, avoiding too much stress being placed on any one area.  Imagine a plumb line hanging from the top of your head along the centre of your body and try to keep it there.

How does good posture reduce the risk of injury? Running engages muscles throughout the body, from the feet to the shoulders.  If we are unable to hold ourselves properly and bring the core muscles into play, we have a tendency to put strain on the joints or particular muscles as we compensate for poor posture.  Over time, this can lead to significant injury.

How do we improve posture? Activities such as Yoga and Pilates are recognised as improving posture and gradually strengthening the body through focussing on the core muscles as well as increasing stamina and flexibility.  It may be that you have developed a poor posture over time or that an area of weakness or injury has resulted in a poor stance as the rest of the body tries to compensate for the weakness.  Gently strengthening that area will automatically allow you to use it more effectively.

How does poor posture effect running? If our core muscles are not strong enough, we have less strength to propel the limbs and maintain the momentum to keep going.  The core muscles are the ‘powerhouse’ to the rest of the body and provide it with energy to move efficiently.

Posture also effects our ability to take in air properly.  If we don’t fill the lungs to capacity during running, we won’t be able to transport the much needed oxygen around the body.  Both Yoga and Pilates focus specifically on breathing to achieve the perfect technique, which can only help when we are out running too.

Pay attention to posture now and you’ll benefit into the future. As we age, we begin to struggle to maintain an upright posture as bone density reduces and the muscles naturally deteriorate.  High impact activities, like running are known to reduce the risk of Osteoporosis and improve muscle tone and bone density.  The combined gentle, gradual strengthening movements and positions of Pilates and Yoga, combined with running would provide a fantastic fitness regime to prevent the potential problems associated with ageing.

It’s understandable that we minimise the dramatic influence that posture can have on our everyday lives as well as our fitness.  We take our posture for granted and don’t really believe that there’s much we can do about it.  This is definitely not the case as we can all take control of our bodies and improve how they function.  The rewards are countless so get your Yoga mats out today.

Summer can be the season of dread for women who regard stripping Lycra on the beach or by the pool as exposing rather than exciting.  But it is possible to make most of any figure with the right advice. Here are a few nifty tips for working our  swimwear. This season’s crop includes a new classic style for plus-cup wearers from Sunseeker (above right) and the fabulous starburst Prism print cossie from Moontide (centre) which shapes the body with optical illusion. Whatever your body shape, we hope these pointers may help point you in the right direction…

Fall in love with a one-piece:
A swimsuit doesn’t have to be matronly. It can hide a multitude of sins if the shape and fabric are right for you.  It’s usually accepted that a bikini is sexier but a swimsuit can really show off and smooth curves.  It’s also sometimes better to hint at your lovely shape rather than to put everything on display.

Try: Cut-away swimsuit, £62, by Sunseeker.

Big Bosoms require careful handling:
It’s easy to feel self conscious in swimwear if your chest is on the generous side but with a well fitted, properly supported swimsuit you can feel secure and know that you’re enhancing your assets. You can also boost what nature nature has given you with underwired bikini tops.  Either way, V–shaped necklines are the most flattering and wide straps will balance a heavier shape and add extra support.

Try: Ruched plus cup swimsuit, £62, by Sunseeker. 

Enhancing a small but perfectly formed chest:
This can be a great shape to possess because you can easily work a bandeau type bikini or a string bikini.  Balconette tops will boost a small bosom with padding and under-wiring although it’s a good idea to keep the enhancement modest and lifelike! A decent fit is as important as it is for a larger chest.

Try: Underwired Bandeau Top, £49, by Moontide. 

The added extras that help modest bathers:
Some swimsuits come with deceptively good coverage, using low legs, skirts and shape-enhancing panels that can make most of us feel more confident nowadays.  A sarong or beach kaftan sarong will minimize the time you spend feeling exposed but don’t let them drown your figure.

Try: Sheer Leopard Print Poncho, £165, by Roidal. 

Leave bikini shorts to those with long legs:
Swimwear with a lower leg can make you appear shorter so avoid them unless your legs can take them. Go instead for a high leg option which extends the figure and is generally more flattering if you have a curvaceous behind.  A one-piece swimsuit with a plunging neckline can create the illusion of a lengthened body.

Try: Pin-up Twist Swimsuit, £67, by Moontide 

The super-slim have their issues too:
Most people think that skinny women and swimwear go together like Kate and Wills but there are pitfalls to this shape. Solid colors and high necks can create a bean-pole look so opt instead  for patterns, bright colors and shapely, cut-out styles.  The monokini is great for a sleek look. Tie legs and beading are a cute addition for adding interest.

Try: Prism Halter Swimsuit, £69, by Moontide. 

Above all, remember that we all have good and bad points and there are swimwear styles out there for everyone. So enjoy your body and remember that finding the right swimsuit is something everyone has to work at.

 

There seem to be as many skin problems as there are woman to suffer them. Summer sun comes brings such issues along with its warming charm. Brown spots emerge and exfoliation seems to be the only thing that can make skin feel clean again.

Follow the link below to read top dermatologists’ advice as they share their solutions with Harper’s Bazaar to help us all beat the most common complexion offenders.

via Skin Problems Solved – Harper’s BAZAAR.

Browsing for some skincare advice the other day, I happened on this extract from a webchat on Mumsnet with Liz Earle. There lots of good tips in the piece for honing your beauty routine (click through at the bottom for more) but here a a few of them:

Keep it simple. As far as our skincare routine is concerned, keep it simple, as more is not necessarily better.

Feed your skin. I swear by natural-source Vitamin E as an internal and external natural beautifier as its the most important of all the antioxidant vitamins for helping to maintain a youthful glow.

Never ever use soap and water on your face! All soap is alkaline some soap very strongly so and our skin is naturally slightly acidic, so every time you wash with soap you upset the delicate pH balance.

Switch to plant power. Pure plant oils are naturally rich in essential fatty acids EFAs, antioxidants and anti-inflammatory ingredients and do more good for your skin than bland mineral oil or paraffin waxes.

For brighter, smoother skin on your body, I highly recommend body brushing. Its an easy and inexpensive way of keeping the skin smooth, especially on lumpy, bumpy areas such as upper arms, hips and thighs. Use a long-handled, natural bristle brush to literally brush she skin from top to toe working upwards from the soles of the feet, concentrating on hips and thighs to help shift cellulite.

via Webchat with Liz Earle, skincare expert | Mumsnet.

‘Great expectations’ might make you think of the book by Charles Dickens. But here I’d really like to focus not on our own great expectations and how deep an effect these can have on our mental, emotional, even physical state.

If you’re out with friends tonight and anticipate the moment with the attitude that ‘it’s going to be fantastic’, you have already applied a certain outcome to a future event. One that is subject to a wide array of variables over which you have no control. What if the taxi doesn’t come? What if your friends can’t make it? Disappointment quickly replaces excitement.

If instead we only made a plan without attaching any sentiments to it and stayed in the here and now, it could still be the fantastic night one would hope for. Or it may not be. Whichever, the result is the say but expectations, and emotions, are managed and remain balanced.

One of the essential concepts of Yoga philosophy is non-attachment. It has many facets with expectations an important part of the whole. In this context, expectations are an attachment to a future event or outcome: we are attached to something that has not even happened. In short, we are compromising ourselves if we allow our hopes and expectations to rule our mind and emotions.

If you want to experiment with this concept, you can start on your yoga mat. No matter how deep your forward bends were last time, start afresh every time you step on your mat. Don’t expect your practice to be one thing or another, just practice. You will reap the profits without ever having expected them, all the sweeter for its unexpectedness.

Outfit by Yogamasti.

If you’re a parent you be well aware of the message that children are spending too much time in front of TV or games console screens.  Children are naturally very active but the opportunities to play outside are increasingly limited by traffic, few play areas and our fear of stranger danger. If you don’t have a large garden, your options can be limited.  Yoga is a great way of getting kids moving and can be enjoyed by children by all ages.  It’s also an opportunity to spend a bit of time together.

The teaching of Yoga to children should be approached differently than it is for adults.  Children have a natural urge to move and explore, which allows them to develop basic skills. The emphasis should be on fun rather than giving a detailed explanation of the physical benefits and perfecting each pose. If they enjoy the experience, they’ll want to carry on and have  plenty of time to improve technique as they develop.

Yoga practice is not only about the mastery of physical movements.  Breathing and concentration are vital elements which can help children to become calm and to focus and on the task in hand, which is not something that comes easily to many children. Children with sensory difficulties or who struggle to sit still and concentrate can particularly benefit from Yoga as they learn to slow down and become calm through thinking about each breath and movement.

Pre-school children
At this age, children are still learning to use space and gaining awareness of motor skills through movement. Use of the imagination and regular changes of position are helpful in engaging younger children, who will be able to make the most of guided imagery.

Years 5 – 8
Children of this age are developing strength and the ability to concentrate.  They will learn more quickly and be able to hold a position for longer, again with the use of imagery and storytelling to keep them interested.  At this age, children also seem to have boundless energy so focussing this to begin with and slowing them down through breathing exercises is a good way to start.

Older children
Challenge takes over from fantasy as older children become more skilled and aware.  Children become responsive to games and the introduction of rules at this age, which is a good time to start thinking about technique and perfecting each position as they strive to improve and gain satisfaction from this.

Through working at the pace of your child and being aware of their stage of development, you can help them gain physical and mental strength that will stay with them throughout life.  Using music and stories makes Yoga fun and interesting for younger children, whilst skill and challenge will keep older ones hooked.

Children of any age and physical ability can take part and it’s something that you can enjoy together.  Don’t be despondent if your son or daughter doesn’t get hooked though and stick with it yourself.  The value of having a role model cannot be under-estimated as well as knowing that their parent wants to spend one-to-one time with them.

Have you ever had the experience of looking back on your week with the sinking feeling that you didn’t get as much done as you’d hoped? When building a successful career or a business, your time is perhaps your most valuable asset, and your income is a direct result of how you spend your time.

We’re all trying to increase our productivity, be it in our homes, at work or simply managing all the other every day tasks we set ourselves. Here we’ve listened to the experts and pulled together a list of helpful hints on how to harness the key to productivity.

Learn to speed read – Yes, even on this article! Look for the points most relevant to you and move on.

Just start – You’ve heard it before, but trust me it’s true – at times, starting is the hardest part. Once you get going, you will quickly get into a rhythm that could last for hours.

Exercise – Research has shown that midday exercise boosts productivity and morale in the workplace. Take a short walk at lunch to maximise your productivity or take up a relaxing exercise such as Yoga – great for body and mind.

Love what you do – We know it’s not always easy (there are days we all feel the world is against!) Enjoying what you do is the ultimate way to increase your productivity – it’s a pleasure, not a chore!

Complete your most dreaded tasks first thing in the morning – Whichever activity you are dreading the most is probably the one you need to complete first thing in the morning.

Learn to say “No” – We can’t do everything and therefore we must learn when to say no in order to save our sanity.

Single-handling – Once you begin a task, stick with it until it’s 100% complete. Don’t switch tasks in the middle. When distractions come up, jot them down to be dealt with later.

Tell other people about your goals and you will instantly be held accountable –
People remember things long after you tell them. By setting yourself up to have a vision and objective for the future and sharing it you’ll feel you need to get these goals into motion.

Shop online – Well we would say that, wouldn’t we, but shopping online whenever possible  frees your time for other things. Shopping should be a pleasure but if on balance you feel you’d rather be doing something else then do so and let the postman bring it straight to your door for you.

Get plenty of sleep
When you work online, sleep can become a long lost memory. However, it’s important to get plenty of sleep so that your working hours can be as productive as possible. Try a little aromatherapy oil on your pillow, wearing comfortable pyjamas, having a warm bath and drink or short read are all said to help create a good sleep routine.

Glittering prizes – Give yourself rewards for achievement. See a movie, book a professional massage, or spend a day at an amusement park. Most of all, don’t feel guilty about taking this time off – you deserve it!

Eliminate distractions – This includes the phone, email notifications, and having multiple web browsers open on the desktop.

Intuition – Learn to trust your gut instinct. It will get rid of hours of deliberation (Plus It’s probably right!)

Keep a notebook and pen on hand at all times – This way, you can write down your thoughts, to-dos, and ideas at any time. The key is to get everything out of your head and onto paper. This way, your subconscious mind won’t be reminding you about it every other second.

Listen to educational audio books while you’re driving to work, cleaning the house, exercising, or cooking dinner – Audio learning has the power to add hours to your day. Not to mention, your cranium is sure to thank you for it.

Thanks to productivity experts: Steve Pavlina & Kim Roach

 

Human contact can be life-enhancing and even life-giving. Psycologies magazine has come up with some fascinating thoughts on the power of touch:

Professor Schonberg is a serious man. Addressing his colleagues from the podium, his attention to detail lends authority to the announcement of what he considers a ground-breaking discovery from his multi-million-dollar lab: ‘Physical contact is a crucial element in a child’s growth.’

Sitting in the audience, my head is spinning. Here we are being told that five years and millions of dollars have been spent on research, just to ‘discover’ what every parent knows perfectly well, that babies need physical contact for healthy development.

Who or what set Schonberg and his team from Duke University in the US on this rather surprising trail?

It turns out the instigator was a woman who listened to the promptings of her heart. Progress in neonatal care means we are now able to keep extremely premature babies alive. Air-tight incubators with ultraviolet lamps create the conditions necessary for their survival. We have also learned, however, that during this critical phase the newborns’ fragile nervous systems cannot tolerate day-to-day handling by the medical staff.

So we came to treat them without touching or holding them and ‘Do not touch’ notices are posted on the incubators. The babies’ cries may tear at the hearts of the most experienced nurses, but they dutifully ignore them. Yet, despite the ideal temperature, the precisely regulated oxygen levels, the perfectly measured diet, these newborns don’t grow. Scientifically speaking, it’s a mystery. Given such perfect conditions, why would nature refuse to co-operate?

Doctors and researchers drew comfort from the fact that, once out of the incubators, the babies — those that survive — quickly make up their weight. And then one day someone noticed that some of the babies still in the incubators appeared to be growing. Yet nothing had changed in their treatment programme. Well, almost nothing. After due investigation, it turned out that the babies who were growing had been cared for by one particular night shift nurse, a newcomer to the unit, who hadn’t been able to ignore her tiny patients’ cries. So she’d started to stroke their backs to calm them.

Since then, Schonberg and his team have confirmed these results with experiments on baby rats. They demonstrated that the body’s cells are unable to develop without any physical contact. The part of the genome responsible for growth enzymes stops production and the body goes into a form of hibernation. However, it takes just a few caresses, and the rats’ enzyme production — and growth — kicks off. The conclusion, beyond any doubt, is that physical contact is a necessary factor for growth.

So what are the consequences of this ‘discovery’? Will we soon be seeing incubators fitted with electronic arms dispensing strokes at fixed intervals? I can see the headline already: ‘Mother’s love crucial element…’

via Hugs make you grow « Psychologies.

Celebrity trainer Dee Thresher has the solution for keeping arms toned and trim for the rest of the summer. These push-ups are a great exercise for toning those hard-to-reach areas across the chest and down into the arms. With a daily dose of this quick and effective exercise, you will quickly see results.

Find a soft surface and place your hands on the floor wider than your shoulders. Angle the body in a diagonal line and keep you knees on the floor, your tummy pulled in tight and your back strong. Lower and lift by bending your arms and taking your chest down close to the floor. Complete a set or 12.