Get a Professional Bikini Wax. . in a tight economy!
March 28, 2009 by THE FIRST LADY OF FITNESS
Filed under Life
Advice from The First Lady of Fitness, Fashion, and Fun and Pittsburgh personal trainer and lifestyle coach, Jackie Omotalade:
Summer is rapidly approaching, which means that many of you will be heading to the beach or the pool. We all know that hair sticking out of the pubic area is not cute or sexy AND is considered by some to be down right gross!
Prices for a bikini wax can range from $50 dollars up to a couple hundred dollars and lets face it ladies, in a tight economy, many of us just can’t afford this bi-monthly expense.
I guarantee that with a little practice and these helpful tips you can wax your bikini line as fast and a smooth as the professionals!
First, invest in a waxing kit. I recommend Gigi Mini Professional Kit #140
Do not over apply hot wax, because it can burn the skin! Before applying the wax, trips the hairs to the length of a grain of rice (anything longer will be too messy and painful). I recommend the Bikini Hair Remover Trimmer Shaver – AS SEEN ON TV
Do not wash the area before waxing. Your natural body oils act as a protective barrier.
Hold skin taut with one hand, then quickly pull off the strip with the other hand in the opposite direction of the hair growth. Rub off any residue with olive oil; it dissolves wax.
Are You Ready for the Beach?
March 24, 2009 by THE FIRST LADY OF FITNESS
Filed under Life, Travel
Advice from Pittsburgh personal trainer and life coach, Jackie Omotalade, “The First Lady of Fitness, Fashion, and Fun” :
No matter how much you have been craving for the sun to shine and the weather to warm up, spring and summer always seem to creep up on you and you find yourself without that beachbody necessary to wear cute, colorful, and revealing clothing and bikini (because lets face it ladies. . .nothing is sexier than a bikini on a well-chiseled body and NOTHING is LESS SEXY than a great big non-pregnant belly protruding over a skimpy swimsuit bottom)
Are you ready for the beach yet? Most of us still need to tone areas of our body and for that I recommend P90x. I can personally train you from the comfort of your own home and you will be beachbody ready in no time!
Once you have that beachbody or while you are in the process of obtaining it, here are are few more gadgets that will ensure that you are ready to hit the beach in style!
Advice from Pittsburgh personal trainer and lifestyle coach, Jackie Omotalade, “The First Lady of Fitness, Fashion, and Fun.
Michelle Obama’s Arms Anyone?
March 23, 2009 by THE FIRST LADY OF FITNESS
Filed under Fitness
Advice from Pittsburgh personal trainer and lifestyle coach, Jackie Omotalade, “The First Lady of Fitness, Fashion, and Fun.
Have you seen Michelle Obama’s arms? Wait, let me rephrase that. . .Who hasn’t seen Mrs. Obama’s arms?
They are to die for- toned and sculpted and so is her 5″11 frame. Her arms have taken on a life of their own, with women all over the world declaring that they want arms “just like Obama!” And it doesn’t hurt that the woman with the arms is the epitome of style, grace, and class. Man oh man. . . neither Hillary Clinton or Laura Bush had arms like those!
And you too can have amazing arms. . .but in the word of Rue Paul. . YOU GOT TO WORK IT! Before you start any workout routine it is best to check with your physician to make sure you are fit for physical exercise (Man. . I sound like a Cialis commerical, but the only side effect here is AMAZING FREAKING ARMS).
Next, you must understand your arm as a series of muscle groups. Your arms are made up of three target muscles:
- the Triceps – they are located at the back of your upper arm and straigten the elbow. Triceps are sometimes called “bat wings” or “grandma arms.”
- the Biceps – these muscles are the front part of the upper arm and are used to raise your forearm
- the Deltoids – these muscles run from your collarbone to the long bone on your upper arm and they are used when you lift your arm away from the side of your body
Now. . .what is strength training? Strength training increases muscle mass and revs up the body to burn fat at a higher rate, allowing for the lean muscle definition to show.
Even if you just want Obama arms, you will want to train all major muscles, because if you fail to strengthen the entire body, it limits lean mass. Strength training builds lean body mass and decreasing body fat. If you are a video person, I would suggest Leisa Hart: Sexy Arms Upper Body Toning Workout
You do not have to lift heavy weights to tone and sculpt your arms, but the lower the weights, the more repetitions you want to do. I would recommend 3lb, 5lb, or 8lb, weights to begin. You should do 3 sets of either 8-10 repetitions or 10-12 repetitions. You should choose a weight that is heavy, but not too heavy and that by the last set, you have to struggle a little to complete. Lift weights three times a week, every other day. I suggest doing bicep curls, triceps kickbacks to exercise the back of the arm, shoulder and lateral raises. Visit the American Council on Exercises library for detailed instructions on these arm exercises.
A common misconception is that women will bulk up if they lift weights. THie simply is not true. Woman do not produced enough testosterone naturally to bulk up in the same way men do.
I also suggest moderate intensity cardio for 30 minutes, five times a week or vigorous intensity cardio for 20 minutes, three times a week. Both cardio exercises and strength training are needed to speed up metabolism and burn body fat.
Are you ready? Now go get those arms you have always wanted. Above is a list of some of may all time fav and time tested killer arms products. Why wait to get those arms? GO FOR IT!
GYM ETIQUETTE
March 23, 2009 by THE FIRST LADY OF FITNESS
Filed under Fitness
So you are headed to the gym for the first time or perhaps the 113th time, here are a few gym etiquette tips you should remember to make the experience enjoyable for yourself and those around you from Pittsburgh certified personal trainer and lifestyle coach, Jackie Omotalade, “The First Lady of Fitness, Fashion, and Fun:
1) Respect People’s Zone: Do not over socialize. People come to the gym to workout, not to hear a long drawn out story about why you hate your sister. Respect your workout as well as the workout of others.
2) Share. Don’t horde all the weights or stay on the treadmill for hours when others are wating. When you are finish with a particular weight, put it back where you found it, so that others may use it.
3) Clean up After Yourself: Just walking away from a machine, without wiping it down is just NASTY. Always bring a towel with you and wipe the machines down when you’re finished. Most gyms offer wipes or sprays for this purpose.
4) Leave your cell phone in you locker: Unless it’s an emergency, save your cell phone chatter for after your workouts.
5) Making Crazy Noises: The gym is not your bedroom. You are not having crazy passionate sex, nor are you giving birth to a child. You are working out. So keep the noises, grunts, and howls to a minimum.
6) Cover it up: The locker room is NOT a nudist colony! Respect that! No one wants to see your pubic hair or breasts, or whether you have perfect abs or a gut. Cover up in the locker room.
7) Toting around your gym bag: Do not carry your bag from machine to machine. You know those large hollowed-out rectangles called lockers? That’s where you store your gym bag.
Unload your weight bar: After you finish using a bar, leave it completely empty. Don’t assume that everyone can lift the same amount of weight you can. This rule doesn’t just apply to heavy lifters. Clean up after yourself! Your momma does not work at the gym!
9) Give people space: Have you ever been in the gym lifting free weights and someone comes right next to you and starts lifting inched from you? Not only is it intrusive and annoying, it can be harmful. Out of common decency and for safety, plain and simple, don’t get in the way.
10) Do not fool around. You do not want to get hurt and you do not want those around you to get hurt. Practice common sense.
EVERYTHING YOU NEED FOR THE GYM
Can’t Stick with a Diet? Consider a Lifestyle Change!
March 23, 2009 by THE FIRST LADY OF FITNESS
Filed under Fitness, Health
Can’t Stick with a Diet? Consider a Lifestyle Change!
Advice from Pittsburgh personal trainer and lifestyle coach, Jackie Omotalade, “The First Lady of Fitness, Fashion, and Fun.
“Long term success controling your weight requires a lifestyle change, so consider doing the following:
- Seek out a Lifestyle Change Buddy: Find a family member, friend, co-worker, or support group/online community who or that is willing to go the distance with you as you struggle to eat better and healthier and to exercise.
- Create a Structure: Weigh yourself every morning. Studies have found that people who weigh themselves everyday or more likely to lose weight. Keep a food journal. Alot a certain amount of time each day for exercise (perferably in the morning). Be sure to keep your exercise time sacred. Find out what exercises you enjoy and what firs into your daily schedule. Avoid taking elevators/esclator and take the steps instead.
-Stay Consistent: Change is difficult and sometime you will slip up, but stay consistent. Stay focused and make yourself accountable each day for what you eat and when/how you exercise.
-Learn From Your Mistakes: Identify what has not worked from you in the past and learn from it. “Flops are part of life’s menu. Everyone makes mistakes. High achievers learn by their mistakes. By doing that, an error becomes the raw material out of which future successes are forged. Failure is not a crime. Failure to learn from failure is.”
QUOTE OF THE WEEK – MARCH 23-29
March 23, 2009 by THE FIRST LADY OF FITNESS
Filed under Life
“Success doesn’t come to you… you go to it. “
~ Marva Collins
Your weekly motivational quote from Pittsburgh personal trainer and life coach, Jackie Omotalade, “The First Lady of Fitness, Fashion, and Fun.”
Workout Products I Can’t Live without!
1) I love to take bathes after a workout and no bath is complete without this soak.
2) Muscle Milk.. . .because it actually tastes GOOD!
3)I put this on my hair and all over my body after I take a bath.
4) I rub this oil in areas prone to stretch marks like stomach, breast, thighs, and arms.
5) Perfect for when I need my protein on the go!
YOU CAN’T RUN? YES, YOU CAN!
YOU can’t run? YES, YOU CAN!
Advice from friends of Pittsburgh personal trainer and life coach, Jackie Omotalade, “The First Lady of Fitness, Fashion, and Fun:
” 
by Rex Wong, PhD
In May 2001, a chronic chain-smoker friend of mine decided to quit smoking. In November 2001, she started running. In May 2002, she ran her first marathon in San Diego.
In Feb 2008, a friend of mine was diagnosed fibromyalgia, he changed his diet, his sleeping habit, and he started exercising. In January 2009, he finished his first marathon.
My other friend who could barely climb a flight of stairs without getting shortness of breath carrying his 250lb on his 5’6 frame. Over a course of eight month’s training, he is now running 2 miles in less than 20 minutes.
“I can’t run” didn’t seem to be an excuse in most cases.
I am no expert in running and don’t pretend to be one. I am not one of those gifted runners (AKA. piss-me-off runners) who can do a 7-minute pace while still recovering from a bad hangover; or those who can sprint their whole way through a half marathon without turning purple. But the lack of natural born talent was well compensated by the fact that I can totally relate to all those average normal people out there who say, “I can’t run.”
I started running after high school purely by accident: no money and no summer job. I started running around a playground. Then gradually, around the block, around the neighborhood, next thing I knew, I was running a few miles a day. For quite some years, I participated in some road races; 5 miles, 8 miles, half marathons. Then one day, I decided I needed to run a marathon in my life – so that I could brag about it. But I soon realized there was really nothing to brag about; the moment I crossed the finish line and officially became a marathoner, I was surrounded by hundreds and thousands of other marathoners. But the sense of self accomplishment is addictive and the physical change in the body was undeniable. Now years later, I am still running marathons.
“
Of course, running is not for everyone; and not every one has to run a marathon. But if you are thinking of taking up running, here are some of my semi-scientific opinions:
You can run.
It’s really important to use proper footwear. Only Sarah Jessica Parker can run in heels.
Good running shoes should provide support in the midsole and padding and reinforcement in the heel. If you are in a national team, your sponsor Nike will tell you what they mean and how to get the best ones. For the rest of us, we have Google.
Buy running shoes when they are on sale, because you will need more than a pair for rotation. Shoes lose their cushioning after three to six months, depending on how often your wear them and how far you run.
Don’t compare yourself to the other fast runners. They only speed up when they overtake you.
No, nobody is watching you when you run.
If someone is watching you, it is either they are admiring how fast you can run or they are relieved that they are not the only slow runners there. One way or the other, you are good.
You are still a runner if you have to slow down and walk for a bit.
Unless you’re trying out for the Olympic team, don’t be too religious about any training regime. Just have fun and make it work for you.
Don’t worry about speed. A step above brisk walking is still running.
Drink. Drink a lot, preferably not alcohol.
Do eat. You need to have energy in the tank. Avoid food high in fats.
Don’t eat within an hour before you run. Or eat, but you are going to waste the food, as it won’t stay in your body for too long.
Unless you want to be Forrest Gump, you only need to run 20 – 30 minutes a day, 3-5 times a week to gain the benefits of running.
It is good if you are running for world peace, for women’s rights, or for HIV. But it is great when you are running for your own health.
The benefits of running are well documented. If you are not familiar with the benefits, Google it is.
You get the same energy expenditure of outdoor running if you run on a treadmill at 1% elevation. Not counting the energy used to power the treadmill, TV and air conditioning though.
Don’t feel guilty if you don’t stretch before running. You are not the only one. Studies did not show that stretching beforehand may reduce your risk of injury. While stretching may not be necessarily part of your warm up; warm up should be part of your running.
Avoid overtraining (like exceeding 40 miles per week).
Take time to fully recover if you have any injuries.
Your personal trainer will teach you the proper running techniques. For the rest of us, we have Google. For the lazy ones, one simple tip: running tall. Do not bend your head down, relax your shoulders, and keep your back straight.
Inhale deeply and exhale fully.
If you are running for the first time, just get out there and jog for five to 10 minutes at your pace yourself, slow down if you need to. It is ok if you cannot do the whole 10 minutes. It will be your goal. You can always add more later on.
If you are into more formal training program, there are tons of ready made programs out there for you to use. Your best friend Google will help you.
In time, you might want to participate in organized races. Road races are a great way to stay motivated. Regardless the distance you do, the advices I am providing you are of ultimate importance.
Always maintain good posture when your run. You will never know when people are taking pictures of you. You certainly don’t want to look stupid in a photo.
Eat and drink properly. You want to cross the finish line, not being carried away in an ambulance.
Don’t worry about winning or losing. You can show off later by wearing your road race t-shirts.
If you do win, do carry your medal at all time. Wear it to work until every one of your co-workers knows; wear it at the airport to set off the metal detector; put it on the check out counter at the supermarket when you are looking for your wallet.
Running is fun. And it can be addictive. Whether it is the bio-physiological chemical reaction happening in your body, or the psychological sense of accomplishment, or the visible changes in muscle bulk and tone, or the enhanced energy level and endurance, or the pure satisfaction of having done something good for yourself, you will like it.
Remember: You can run.
About Rex Wong:Rex Wong is a Yale graduate. He runs various health care programs in Trinidad, with the main aim of improving health care access and quality. He has worked and resided in eight different countries. He loves to see the sun, practically operates on solar energy. He loves sports and nature.
Encourage Don’t Discourage!
March 20, 2009 by THE FIRST LADY OF FITNESS
Filed under Life
Encorage. . . .Don’t Discourage!
Advice from Pittsburgh lifestyle coach and personal trainer, Jackie Omotalade, “The First Lady of Fitness, Fashion, and Fun.
Here are some tips to encourage those around you:
Send emails to tell your coworkers and/or friends what you appreciate about them.
Have a party for no reason at all.
Take someone out to lunch with no agenda.
Stop the work day early just because.
Find a cause to raise money for.
Have a Wonderful Day, YOU DESERVE IT!
The Chakra System
The Chakra System
By Janet Beckers
Chakra is a Sanskrit word that means “wheel”. The Chakra system is the belief that the body has seven spinning wheels of energy from head to toe, and each wheel offers life lessons to advance our souls if we choose to uncover them. The Chakra’s are mapped out in the palms of our hands.
The basic idea behind the magic of the ancient system of the Chakras is that you have an entire unified system, and once you understand how it works it will transform how you look at your entire world. You’ll realize that nothing is separate from anything else and how you do one thing affects everything else that you do. If you’re out of alignment in your heart, the other Chakras could be spinning great guns. But if you have un-forgiveness in your heart, bitterness, resentment, it’s going to poison your mind and poison your body.
The First Chakra: Our Roots & Family
Our family consists of everyone we come into contact with and even the most independent person is really influenced by groupthink. This is often the biggest challenge you face when implementing your success plan for life. Focus on creating a “tribe” or family that resonates with who you really are and break free of the beliefs that cause you to conform while still maintaining the relationships nearest and dearest to you.
The Second Chakra: Creativity & Life Force
Fundamentally, this is the Chakra of creativity and love, which is where people partner with other energies. Sex, which is a physical manifestation of partnering, and then money itself, which is about the exchange of energy. So, in a nutshell when you put your creativity out in the world – provided you deal with the other Chakras – ideally you give it in exchange for money and money is a measure of value. It’s an exchange of energy.
The Third Chakra: Intuition
This Chakra is what gives us those gut feelings – it’s where your intuition lives. It’s about developing a healthy relationship with yourself and honoring your commitments to yourself. The challenge of this is that people betray themselves and identifying self-betrayal is essential to spiritual and financial empowerment. The lessons of this third Chakra teaches that we must take care of ourselves in order to take care of others.
The Fourth Chakra: The Realm of Your Heart
The energy of the heart is the greatest power in the world. The heart is the link between heaven and earth. It is the greatest power in the universe. Love is the great transformer and the heart is the key to unlocking the secret relationship between prosperity and your bliss, so you can stop putting your dreams on the back burner.
The Fifth Chakra: Your Message
It’s essential to discover your message and get it out to a larger audience. A person’s personal, passionate message is actually built into your physiology, because your very own body holds the key to what makes you call out with joy and proclaim that message far and wide.
The Sixth Chakra: Decision Making
The ability to create wealth is understanding the power of a single decision and that a single decision can change your life. The thoughts you think are created by the experiences you encounter in all the other learning areas of the Chakras, and when you harness the power of your thoughts and fully understand their roots – go back to the other Chakras – you’ll never look at these thoughts in quite the same way again.
The Seventh Chakra: Connection with the Heavens
The seventh Chakra is where our physical body connects with the heavens.
If you want to be an expert in your field you have to decide (the sixth Chakra) that you’re going to be that expert and you have to be open to inspiration (the seventh Chakra) and then step into that expert role using your self confidence (the third Chakra) – the passion in your heart, (the fourth Chakra) while using your ability to communicate (the fifth Chakra) You have to use all these different parts of you and be that person and when you actually claim it, manifestation happens almost instantly.
Janet Beckers is the host and founder of Wonderful Web Women.
An award winning on-line community recognised for generous and honest marketing advice for women on the internet. To learn from the most successful women on the internet through live webinars, masterminds and forums absolutely free, visit http://www.WonderfulWebWomen.com and join today.
Article Source: http://EzineArticles.com/?expert=Janet_Beckers
