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The Tabata method is a form of HIIT (high intensity interval training) exercise training developed by Japanese scientist, Dr. Izumi Tabata, at the National Institute of Fitness and Sports in Tokyo.

In the 1990’s Dr. Tabata conducted research on 2 groups of athletes. The first group was asked to exercise moderately for 1 hour a day, 5 days a week, for 6 weeks. The second group was instructed to exercise for 4 minutes a day (20 seconds at high intensity with 10 seconds of rest for 8 rounds), 4 days a week, for 6 weeks.

At the end of the study Tabata and his team found that the first group had improved their cardiovascular capacity but not their anaerobic fitness. The second group had improved their cardiovascular system more than the first group (by 14%) plus they had increased their anaerobic fitness by 28%.

Benefits of Tabata training include:

  • Time saver
  • Fat burner
  • Increased metabolism long after exercise
  • Builds muscle (unlike endurance exercise which can tear muscle down)
  • No equipment needed
  • Burns 13 calories per minute

Cons of Tabata training include:

  • Not for beginners
  • Uncomfortable due to intensity
  • High impact – risk of injury
  • Monotonous

Tabata training can be done in a class or at home with no special equipment. Training can incorporate a wide range of exercises from pushups, squats, and, burpess to kettlebell swings, single barbell exercises, and cycling. A typical workout would include 4 sets of exercises done at 4 minutes for each set. For example; 1 set of pushups for 4 minutes (20 seconds on with a 10 second rest), 1 set of squats for 4 minutes, 1 set of burpees for 4 minutes, and 1 set of mountain climbers for 4 minutes. The total workout time is under 20 minutes and should not be repeated more than twice a week.

There are numerous Tabata videos on YouTube with specific Tabata music for timing and inspiration such as the one below:

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Derma rolling, also known as micro needling, was first used by German dermatologist, Ernst Kromayer, to treat scars, birthmarks and hyperpigmentation. Today micro needling can easily be done at home or in the dermatologist’s office.

Derma rolling benefits include:

  -Reduces scars

  -Reduces wrinkles

  -Reduces stretch marks

  -Increases skin thickness

  -Enhances product absorption

  -Reduces acne scarring

  -Reduces skin discoloration

  -Improves hair growth

  -Promotes collagen production

  -Improves skin elasticity

It is best to start with a small (.25mm) needle and slowly work your way up to .5mm, 1mm and 1.5mm size. Anything over 1.5mm should be done in a doctor’s office. If your skin is sensitive you can prepare your skin with lidocaine cream prior to rolling. Make sure your face and hands are washed, and the roller is disinfected with alcohol.

The .25mm roller can be used every other day; the .5mm 1-3 times per week, the 1mm every 10-14 days, and the 1.5mm every 3-4 weeks. After treatment the skin will readily absorb any skin care product. Vitamin C serums, niacinamide creams, epidermal growth factors and hyaluronic acid are the most recommended after treatment products.

https://amzn.to/35Ma894 Here is my favorite .5mm roller by Koi Beauty.

To learn how to derma roll, watch this short demonstration video: https://www.youtube.com/watch?v=yWTQ5_vG8zY

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In 1987, David Kibbe, a New York based image professional published a book called, Metamorphasis, which illustrates his own body typing system. Kibbe’s book is detailed and comprehensive, breaking the body types into 5 main categories:

  -Dramatic (yin)

  -Natural

  -Classic

  -Gamine

  -Romantic (yang)

Kibbe’s typing is broken down by bone structure, basically starting with yin lines (rounded, soft, curvy, feminine), and at the opposite end is yang (sharp, angular, masculine, and prominent features). Think Marilyn Monroe as the yin, rounded type and model, Tilda Swinton, on the opposite end of the spectrum as the yang or sharp type.

All other body types fall somewhere in between the two extremes of yin and yang. Between the dramatic and romantic types there are mixtures of types; classic, which is an even balance of the two, not too rounded and not too sharp. Think grace Kelly on this one. Then there’s the gamine, which is also a mixture of round and sharp, but containing both sharp and rounded lines, not a blend of the two mixed together. Halle Berry is an example of a gamine. Lastly, there is the natural body type, which falls between the classic and dramatic types, having very few yin features. Blake lively is a good example of a natural type.

Kibbe breaks each of the 5 types further ending with 13 sub-types as follows:

  • Dramatic
  • Soft Dramatic
  • Natural
  • Flamboyant Natural
  • Soft Natural
  • Classic
  • Dramatic Classic
  • Soft Classic
  • Gamine
  • Flamboyant Gamine
  • Soft Gamine
  • Romantic
  • Theatrical Romantic

Each of the basic five types are broken down into softer or more angular versions of that type.

This may all seem confusing and overwhelming but there are tests online you can take to determine your type as well as a ton of information on the Internet. Kibbe takes into account your overall bone structure, face structure, the shape of your hands, the length of your limbs, etc. Your body type will not change with age or with weight gain and the guidelines will work for men as well as women. Kibbe’s goal is not to change or bring balance to your body type but rather to work with your natural body lines. By wearing the correct clothing, jewelry, and hair for your body type you will look your best. Imagine Grace Kelly with long, tousled hair and loosely fitting bohemian style clothing, it just doesn’t work with her classic body type.

For a comprehensive guide to the Kibbe body types, click here:

https://fashiondigestlondon.com/the-ultimate-guide-to-david-kibbes-body-types-theory-and-styling/

For further information, check out this video by Aly Art:

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The evidence of beetroot dates back to Neolithic civilizations in both Egypt and the Netherlands. Ancient Greeks cultivated beetroot in 300 B.C. and only ate the leaves; they used it for both binding and dressing wounds. They ate it for a longer life and considered it to be worth its weight in silver. The Romans used it as a laxative and to cure a fever.

Beetroot powder is loaded with nutrients, including:

  • Protein
  • Fiber
  • Vitamin C
  • Vitamin B6
  • Folate
  • Magnesium
  • Potassium
  • Manganese
  • Iron

Beetroot powder is high in nitrates and coverts to nitric oxide in the body. Its many health benefits include:

  • Protects cells from damage.
  • Relaxes blood vessels.
  • Improves circulation.
  • Decreases blood pressure.
  • Strengthens the heart.
  • Increases endurance.
  • Helps you to power through high-intensity workouts.
  • Reduces recovery time.
  • Boosts brain health.
  • Fights inflammation.
  • Supports liver health.
  • Encourages weight loss.
  • Helps erectile dysfunction (by increasing nitric oxide just as Viagra does).

Below is a link to my favorite beetroot powder. One word of caution; do not be alarmed by any pink or red-hued urine or feces after consuming the powder.

https://amzn.to/2Z1VXse

If you are interested in learning more, check out the video below:

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The flower, hibiscus sabdariffa, was domesticated in Sudan or West Africa nearly 6,000 years ago and was used primarily as a beverage or food. In ancient Egypt hibiscus tea was used as a beverage to cool off pharaohs in the desert heat. Today hibiscus tea is known around the world for its many health benefits.

Hibiscus tea health benefits include:

  • Lowering blood pressure.
  • Improving insulin sensitivity.
  • Lowering blood fat levels.
  • Protecting the liver.
  • Fighting bacteria.
  • Reducing cancer risk.
  • Aiding in weight loss.
  • Reducing inflammation.
  • Improving digestion.
  • Reducing anxiety and depression.
  • Reducing the risk of catching a cold or flu.

Hibiscus tea is loaded with vitamin C, antioxidants, flavonoids, carotene, anthocyanins (which gives it its deep, red color), niacin, calcium, iron, and ascorbic acid. The tea is caffeine-free, has a pleasant taste, and is easily consumed hot or cold.

Here’s a link to my favorite hibiscus tea: https://amzn.to/32NXWl6

To learn more, check out the video with Dr. Paul Haider below:

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“Ali’s Portal” is very different from the usual fare of exciting suspense novels by Saylor Storm.  Instead, readers are treated to a superb character-driven narrative of a life that is not everything it seems.  Ali has a sales job where she frequently conducts business in China.  As such she frequently flies out an air terminal waiting for connecting flights.  As “Ali’s Portal” opens she waits in a bar at an airport where she begins a friendship with a bartender who makes a special drink that enlightens her to gazing into her world to come to a surprising conclusion.  “Ali’s Portal” is filled with masterful writing, stimulating characters, and motivating conflicts to a final satisfying finale sure to please any reader. Gary Roen senior reviewer midwestbookreview.com

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Skin brushing has been around or thousands of years dating back to the ancient Egyptians, Greeks, Romans, Chinese, Russians, Turks, and Scandinavians. Its many health and beauty benefits are widely known in Ayurvic medicine.

Skin or body brushing benefits include:

  • Reduces appearance of cellulite.
  • Eliminates dead skin.
  • Enhances blood circulation.
  • Stimulates oil glands.
  • Enhances cleansing of the lymphatic system.
  • Promotes even fat distribution.
  • Rejuvenates the nervous system.
  • Enhances digestion function.
  • Enhances kidney function.
  • Allows for better absorption of products.

Dry brushing should never scratch or harm the skin. Natural bristle brushes are best, pressing firmly and gently over the skin in long strokes toward the heart. Once a day to once a week is recommended on dry skin just before showering or bathing.

This type of brush id perfect for skin brushing: https://amzn.to/3lIG57R

To know more, watch the video below:

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You may or may not have heard of oil pulling. It’s an ayurvedic practice that has been around for thousands of years and its health benefits are impressive, especially for dental hygiene.

Oil pulling dental health benefits includes:

  • Kills bad bacteria.
  • Reduces bad breath.
  • Prevents cavities.
  • Reduces inflammation.
  • Improves gum health.
  • Whitens teeth.
  • Pulls out toxins.
  • Heals bleeding gums.
  • Reduces plaque.

In addition to dental health benefits, oil pulling is also known to clear blocked nasal passages, prevent heart disease, and even kill a hangover!

The most common oils for pulling are coconut, sunflower, and sesame.  Simply place a teaspoon (you can work up to a tablespoon) of your favorite oil in your mouth and swish vigorously for 20 minutes. You may need to slowly increase to 20 minutes but even 5 minutes will create benefit. When finished, do not spit the oil down the drain as it will solidify and clog your plumbing; instead, spit it directly into a garbage can.

I prefer to use coconut oil like this: https://amzn.to/31SakBm

If you want to know more, check out the video below:

https://www.youtube.com/watch?v=czfcbEaOkYo

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Horseradish or the Drumstick tree, it’s hearty and can grow in the harshest of conditions, requiring very little water.

This highly nutritious plant is thought to resolve the world’s malnutrition problems as it contains:

  • Vitamin A (10 times more than carrots)
  • Vitamin B
  • Vitamin C (7 times more than oranges)
  • Calcium (17 times more than milk)
  • Iron (25 times more than spinach)
  • Magnesium
  • Potassium (15 times more than bananas)
  • Protein (9 times more than yoghurt)

Moringa contains a powerful antioxidant and is shown to reduce blood pressure, improve blood sugar levels, protects the liver, and heals gut issues. Its health benefits are nearly endless.

The tree can be consumed in numerous ways; capsules, tea, powder and seeds are the most common. The recommended dose for capsules is three per day, the powder one teaspoon per day (can be sprinkled over food or consumed in water), or two seeds per day.

Moringa is also used in shampoos, soaps, and skin oils and is well known for leaving its users with shiny, thick hair and wrinkle reduced, glowing skin.

Not all moringa powder is created the same. This is a high-quality brand that I recommend: https://amzn.to/3jGi13D

This miracle tree is widely available and inexpensive. If you would like to know more, please check out the video below by Natural Health Resources: