Lauren's Corner

Strength Training for Women, Can You Really Build Muscle? Get The Facts....Bust the Myths.

What are the myths and misconceptions for women who weight train can they really build natural muscle like a man?

Basic Rules of Strength Training

Whoever is lifting the weight, be it male or female, the old rule will apply. So let's get the facts straight right now and move on:

- Heavier weights performed with less repetitions will build muscle mass

- Lighter weights performed with more repetitions will build endurance, tone the muscle group worked without building mass

The average woman will experience a 20 - 40 percent increase in strength when lifting weights after several consecutive months of resistance training.

The same can be said for women that indulge in aerobic workout activities such as step classes, elliptical machines and stationary bicycle or outdoor cycling. increasing the resistance and step height on cardio machines will result in more muscle mass rather than a toned leaner look to your legs. True aerobic training in the form of running, race walking and cardio classes at the gym will build your heart muscle which is something we should all be concerned with at any age.

So How Do Women Build Muscle?

The true answer lies in our DNA. Our genetics have a large determining factor as to how we distribute our body fat and what ratio of estrogen to testosterone is in our body make-up. So, in a way we are already predisposed as to how our body responds to weight training and aerobic exercise in a certain way.

What Body Type Are You?

There are three classifications of body type for women:

Mesomorphs: Tend to be more muscular, this body type responds quickly to weight training and is more apt to gain muscle mass.

Ectomorphs: This body type tends to be on the lean side with little effort. Even with strength training, they are less likely to build any muscle mass, but will become stronger through lifting weights. Weight loss occurs more easily and they tend to NOT store body fat.

Endomorphs: This last body type is more soft and round, often referred to as voluptuous. muscle tone is hard to distinguish with this particular body type there must first be a good amount of fat loss before results are visible.

Research continues to prove that weight training is great for women. It builds body strength and helps to slow bone loss and osteoporosis in some cases. However, most women continue to avoid resistance training out of fear of developing large muscles and losing their femininity.

No two bodies are alike, it is important to remember that every woman will respond differently to the exact training routine. Everyone is unique, it would be wrong to try and compare yourself to others at the gym. Focus on your individual results based on your age and body type. It's not what you look like, but rather how exercise makes you feel and the quality of life it brings to you.

Have A Healthy Day!!

Can the Benefit of Make-Up Create a More Beautiful You?

It has long been said that 'beauty lies in the eyes of the beholder', but to be honest, it also lies in some well practiced make up tricks and cutting edge cosmetics. Today's new make-up has flooded the fashion and beauty industry and is in fact a growing world wide billion dollar industry. The right make-up application can work miracles for a woman's looks not to mention her self esteem. If you need a confidence booster just head straight to your nearest department store for a complete make over from one of the well known cosmetic lines Make-up adds just the right color and definition to the face and can highlight your best features as well as disguising facial imperfections. Admittedly, one may be blessed with the best of features yet with the benefit of make-up there is always room for improvement. Make- up has been worn by women as an adornment since the times of Cleopatra and has been used by each generation of women to attract the opposite sex as well as enhance their natural beauty.

Choosing the right level of coverage and color in your foundation will act as the basis for the entire make up application that will follow, just as a painter chooses the correct canvas and color hues to begin his masterpiece. The right foundation can smooth an uneven texture of skin and help camouflage any tell tale blemishes. Concealer may also be used to disguise any sallow skin or dark under eye circles. Blush in the form of cream, gels, and pressed power can be used to accentuate cheekbones and add a rosy or bronzed tone to otherwise pale skin tone.

Your eyes are the mirror to your soul and also the focal point of your face. When your eyes are made even more expressive with smoldering colors of eye make-up you can speak volumes without even uttering a word. Different colors of eye shadows and eye liners can well enhance the natural color and shape of your eyes. Like fine delicate lace your eyelashes can be well defined with deft strokes of mascara while sparse eyebrows can be better outlined with brow pencils. Lip pencils, lip plumper's, lipsticks and shimmering lip gloss can give definition and give even the thinnest of lips that ripe full look that is so popular and sought after right now.

In the past the words make-up and good for your complexion were seldom spoken in the same sentence, however in the last 10 years the cosmetic industry has begun to create their products with the consumers health in mind. Most products are put through stringent chemical and animal free testing before they reach the store shelves they are usually hypoallergenic, dermatologist tested and many popular make-up lines are moving towards creating their products with natural and organic ingredients that are kind to sensitive skin and offer some degree of sun block in the form of SPF protection for your skin.

As we all know it is impossible to turn back time, but with todays scientific technology in the form of natural age defying, anti-wrinkle and anti-aging make-up products it is possible to keep them guessing longer. Thanks to the benefits of make-up keeping that dewy youthful glow comes in the form of lotions and potions that will keep you smooth, supple and looking younger from your tinted conditioned hair to your perfectly pedicured toes. Most makeup products have been shown to improve the skin's elasticity and reduce the tell tale signs of aging leaving the well made up women feeling beautiful through all the seasons of her life.

So the next time you gaze into your mirror and wonder "Mirror, mirror, on the wall, who is the fairest of them all?" You just might say 'Thank you' to the great benefit of make up that help enhance and preserve your natural beauty.

Check out all of the top cosmetics and skin care lines that we carry here at TopHealthSpot.com.

Online Grocery Shopping, Make It Work For You.

Anything that can create more time in an already hectic schedule is worth reading about...

Consider the novel option of Online Grocery Shopping. Many well known Grocery chains are making this service available to their customers in a bid to keep their business from straying by internet savvy online shoppers.

Make a mental list of the average task a woman has to complete in a single day, and then throw in a trip to the grocery store on top of it. The time spent driving, finding a parking space at peak times, choosing the items on your shopping list and then waiting in line to check out...who needs it!

What if I gave you the option of multi-tasking at your desk at lunch hour. With just a quick log in to your favorite online grocer, such as Peapod, you could visit your favorites list, quickly glance at their weekly specials, compose your list, click your mouse over checkout, enter your credit card and then have your groceries arrive at your doorstep at your predetermined time.

This would leave you with extra, valuable time spent with your family or just doing whatever it is that makes your a happier, less stressed person!

Go ahead and give it a try...the Online Grocery Shopping concept is here to stay!!

Health Advice From Dr. Oz

Unless you have been sleeping under a rock for the last few years, it is impossible to ignore the common sense approach to staying healthy from the charismatic Dr. Mehmet Oz. Dr. Oz and his well known side kick Oprah Winfrey have been championing the cause for changing Americans health habits and diet by running monthly shows and specials dedicated to Dr. Oz and his one on one, round the table discussions of health, diet, nutrition and longevity.

If you have not tuned into the Oprah Show lately, then perhaps you have seen Dr. Oz doing other shows on such channels as PBS. (Public Broadcasting Service)

There is nothing boring about learning the steps to better health from this handsome, well spoken heart surgeon who has a heart warming personality to go along with his uncommon knowledge of our heart and body systems. After watching him at least a half dozen times on television, speaking about various aspects of our health. I believe that Dr. Oz can captivate and charm even the most staunch junk food eaters into turning his simple health suggestions and 2 week prescriptions for living a healthier lifestyle.

I picked up his first book, "You The Owners Manual" an Insiders Guide to the Body That Will Make You Healthier and Younger about 2 years ago and instantly became hooked on his no nonsense approach to debuking common myths and wives tales and replacing them with important facts and advice we all need to know when it comes to keeping our bodies running long and strong.

YOU THE OWNERS MANUAL, is just one book in a series of books that are co-authored by Dr. Mehmet Oz and Dr. Michael Roizen M.D. also affectionately known as "The You Docs."

List of "Dr. Oz Books" Include:

- YOU THE OWNERS MANUAL
- YOU ON A DIET
- YOU STAYING YOUNG WORKOUT
- The TRUTH ABOUT FOOD
- YOU THE SMART PATIENT
- YOU ON A WALK
- HEALING FROM THE HEART

Dr. Michael Roizen is also known for his Real Age Books and Real Age Test. That has taken the Internet by storm.

Books on Real Age Include:

- The Real Age Makeover
- Cooking The Real Age Way

With today's strong emphasis on diet and fitness, any one of these books would be a great start to learning the basics of a solid, nutritional diet along with incorporating the right exercise into your daily, healthful lifestyle.

Have A Healthy Day!

Valerian Root, Get A Great Nights Sleep Naturally.

Like most of us, from time to time life can be stressful and too hectic. When I find myself loosing a restful nights sleep due to mild anxiety or stress, I turn to an age old Homeopathic remedy that always does the trick for me. I am talking about Valerian Root.

Positive Valerian Facts:

Valerian, originated in Europe and Asia over 1,000 years ago and is still used often in Germany and middle European countries where the use of neutraceuticals and natural remedies have never lost their popularity.

The positive qualities of Valerian Root is that unlike prescription and over the counter drugs that cause sleep dependency have many healthy altering side effects, Valerian has the distinct natural ability to calm the nervous system while promoting a total feeling of calm and well being. Like most purchased sleep aids, Valerian is non-addictive and there is no hang over or morning grogginess associated with a restful nights sleep. It's effect on anxiety and enhanced sleep are known to naturalists the world over. With Americans recently renewed interest in finding natural alternatives to minor health problems, Valerian is being used more often as a complementary alternative to sleep enhancing drugs. It is widely supported by modern research, currently being recommended for epilepsy, but is mainly used for insomnia.

Common Properties of Valerian Root.

Valerian is classified as an herb. It is a sweet-smelling flower that is a hardy perennial. Valerian is native to Europe, Asia and South Africa but is now commonly grown in the United States. Valerian means "strength" or "healthy" in Latin. Valerian can be taken as a supplement, liquid extract or also brewed as tea. It has a very strong, pungent odor.

A dose of Valerian Root is mainly taken 1 hour before bedtime. It is recommended to only take Valerian in 2 week intervals. It is not a good idea to have alcohol, drive or operate any machinery since Valerian does promote drowsiness. As with anything recommended in this blog, please seek the advice of your doctor before taking any herbal supplement. As with any natural herb, there may be some allergic reaction in certain people.

Valerian is highly recommended to create harmony, by easing stress in your body naturally.

Have a Healthy Day!