Health care

When you have long hair, no style is more fun to experiment with than braids. If you think braiding is limited to the standard English style (three strands of equal size, crossed back and forth to form a simple ponytail-style braid), you haven’t explored the possibilities. There are dozens of braid styles—some understated, some complex, all eye-catching.

Braids can be worn by women of all ages, and even those with only chin-length hair can pull them off. They keep your hair neat, off your face when the weather is hot or humid, are perfect if you engage in sports, and can be worn during the day or evening. Some of the most common braids perfectly accessorize both tennis dress and evening gown. Which hairstyle can claim greater versatility?

Once you’ve mastered one style of braid, you’ll have the skill needed to attempt others. For braiding success, follow these tips from Patricia Coen and Joe Maxwell, authors of Beautiful Braids:

1. Before trying a braid style, read all instructions, and imagine performing them. Braid in your mind before braiding with your hands.

2. Don’t watch yourself in the mirror. Close your eyes and concentrate. You’ll work intuitively, which will produce a better braid.

3. Work with damp hair, which is more manageable when you’re braiding.

4. Don’t use an office-supply–style rubber band to secure a braid, as it promotes hair breakage. Choose proper accessories designed to hold hair: coated bands, clips, barrettes and other ornaments.

5. Don’t tense up. If you don’t like the result, you can always try again.

As for braid styles, consider the following:

6. Create a simple English braid, and coil it around your finger. Tuck the end of the braid under the coil, and secure it to the back of your head. This is called an “English braid with chignon.”

7. The “Dutch braid” is similar to an English braid, but the three strands of hair (equal in size) are crossed under, rather than over, one another.

8. The classic “French braid” is one of the most sophisticated—and popular—hairstyles ever invented. You start with a center section of hair and divide it into three strands. As you braid, you add new strands gathered from both sides of your head. The finished braid rests flat against your head and is secured at the bottom. Check out Dreamweaver Braiding, an online educational braiding site, for complete directions, or Coen’s and Maxwell’s book for a step-by-step, illustrated guide.

9. The “invisible French braid” is constructed like its classic namesake, but the hanging braid is folded upward and pinned to your scalp.

10. The “accent braid”—popular among teenagers—is a single, thin braid that adorns loose hair, positioned on one side of your head. Select three thin strands from one side of your hair and braid them. Secure the braid at the bottom and let it rest against your loose hair.

11. The “princess braid” was made famous by Carrie Fisher’s Star Wars character, Princess Leia. The style actually dates back to the 14th century, when it was all the rage. You create two English braids—one on each side of your head, pigtail style—and coil them. Affix the coils to your scalp with hairpins.

12. Cornrows are a trendy style among African-American women, but the very Caucasian Bo Derek immortalized them for women of all ethnicities in the 1979 film 10. Cornrows tend to remain in the hair for a protracted period, due to the amount of time needed to create them. If you want this look, go to an experienced braider or stylist, as braid evenness is vital.

Read more on Long Hairstyles Tips and Hot Hairstyles and also visit on Hair Styling Tips

Kellyville is a beautiful place to be in. It is situated in New South Wales, Australia. It is definitely a dream travel vacation destination for you. You got to visit this place once in your lifetime. There are a lot of personal fitness trainers in Kellyville that can help you carve a nice body. You must get in touch with them for further assistance. In this article, we are going to offer you some crucial benefits regarding this topic.

We all know the importance of staying fit and healthy. You must appoint a trainer that can really offer you some great benefits when it comes to personal health training. Now, let us discuss a few important points regarding this article.

Look for nice and quick results

It is of utmost importance to set some fitness goals before appointing in trainer. You need to do some healthy preparation in this regard. You really need to undergo hard fitness training and work out session everyday if you are new to body building. You should handle over yourself completely to your trainer. Follow all the footsteps of your personal trainer in Kellyville and I can assure you that you would be able to carve a nice physique in quick time. Just make sure that you work hard on a consistent basis.

You should give equal amount of time to each part of your body. Don’t leave anything untouched. Ask for some suggestions from your trainer and get started as quickly as possible. For individuals that are new to this field fitness trainer should offer extra bit of encouragement and motivation. Discouragement can seriously lead to failure. So, you need to appoint a trainer who motivates you every time you improve a bit.

You can also consider celebrating your small and minute achievements. This is another way of encouraging yourself. Make sure you meet your fitness trainer at least once a day. You need to understand one thing that there are no such hard and fast rules of body building. All you need to do is to move further step by step. There are some important things that you must consider while appointing a Kellyville personal trainer.

Key things to consider

Check out the schedule of your personal trainer properly before appointing him.

Also, consider your budget requirements in this process.

You also need to set a time period in which you would like to achieve a nice body.

The time period in which you can learn your fitness goals.

So, these are a few key things to remember regarding Kellyville personal trainers. You got to go through these points carefully. Otherwise you might end up on the losing side. You can surf the net and look for several fitness trainers online. I am sure you would find an efficient one. Prepare an efficient fitness program and stay clear in your approach. Consult your doctor and set your goals properly.

It is of utmost importance to move further step by step in this process. You must take help from a trained professional. Do not worry too much, just research hard. This was all about Kellyville personal trainers in detail for some crucial information. Read this article carefully. Have a lot of fun and enjoy yourself!

Bodsquad Personal Training is a personal trainer in Castle Hill. At one time Nolan from Bodsquad was super overweight at which point he looked in the mirror and decided that he was going to do something about it. Nolan lost the all weight and started his own fitness training business called Bodsquad Personal Training which services Kellyville Personal Training, Kellyville Boot Camp

Why Most Health and Fitness Professionals Do Not Retain Clients (And What They Can Do About It)

Are you suffering from “disappearing clients” syndrome?

Chances are that you’re frustrated because your clients seem to lack commitment, and you constantly have to replace clients. Your clients start missing appointments after a few weeks or months, only to drop out altogether, usually far short of their goal.

And the reason why they drop out is simple:

Your clients are getting frustrated because their weight continues to go up and down. They had high hopes that this time, it would be different — yet it wasn’t.

If you recognize yourself in this scenario, you’re not alone.

In fact, gung-ho beginnings that quickly fizzle seem to be the usual pattern, one that most traditional weight loss and fitness programs share. People just don’t stick around, although they may come back occasionally to try again, generally with the same result.

I know the disappearing client syndrome only all too well because I’ve been there myself. I used to own and run 5 weight loss centers and have found myself struggling with the same frustrating pattern.

So what can you do to fix the “disappearing clients” syndrome?

Fortunately, it’s relatively easy to fix. But it does require one thing that doesn’t always come easy to “old school” trainers and coaches. You have to think outside the box, at least outside the traditional box that focuses just on diet and exercise. Calories in and calories out is only a small part of the story.

The real key to success is sorely missing this new paradigm…

Your client’s mind and emotions!

Sure, these are a bit less tangible than calorie counts and laps ran, but as it turns out, they’re even more important to your clients’ success than the physical aspects of losing weight. Because if you don’t add emotional and mental aspects to your program, your clients will just keep falling off the wagon and back into their old patterns.

You need to change your clients’ mindset so they can become more committed and invested in their success. If you’re tired of that revolving door pattern that’s not only hard on your ego but also on your pocketbook, then here’s the solution:

1) Recognize the problem

Once you’ve recognized the problem, you’re already halfway on the path to the solution. You now know that you need to add mental training and incorporate your clients’ emotional issues into your program. The question is how.

2) Add the missing mental and emotional aspects to your program offerings

Knowing what to do is one thing. Actually doing it is quite another. If you’ve been focused on just the physical aspects of weight loss for years, it will be a bit of a challenge to make that leap. First, there’s the required change in attitude — yours! Then, there’s the know-how that you may not yet have.

3) Get training in mind/body techniques

In order to be most effective as that new kind of trainer and coach who offers a well-rounded program that can guarantee results, you may want to consider special training on just how to implement those components.

As for where you can get that training — that’s the easiest part of the equation: You’ll find that the MindBody FX Facilitator Training program will give you everything you need, and then some. That program has been created by Melonie Dodaro, author and weight loss master coach, and Tom Terwilliger, former Mr. America and celebrity personal trainer.

After going through the facilitator training program, you will not only have developed your skills with the mental and emotional aspect of weight loss. You will also be able to attract the right type of clients — and retain them. Best of all, you will be able to guarantee weight loss results that last!

Join us for a sneak preview webinar simply by going to:
http://www.builda6figurecoachingbusiness.com/

About the Author:
Melonie Dodaro, Canada’s #1 weight loss coach featured on the TV show 180 Lifestyle Makeovers, is now helping other coaches build a 6+ figure income health and wellness business that guarantees permanent weight loss results. Discover how you can take a bigger stake in this $55 Billion-a-Year Global Industry by watching Melonie’s FREE MindBody FX Sneak Preview Webinar Presentation at: http://www.builda6figurecoachingbusiness.com/

Melonie Dodaro, Canada’s #1 weight loss coach featured on the TV show 180 Lifestyle Makeovers, is now helping other coaches build a 6+ figure income health and wellness business that guarantees permanent weight loss results. Discover how you can take a bigger stake in this $55 Billion-a-Year Global Industry by watching Melonie’s FREE MindBody FX Sneak Preview Webinar Presentation at: http://www.builda6figurecoachingbusiness.com/

It is not news to us that the United States is suffering from an obesity epidemic, both in adults and children. What is shocking, however, is the fact that children are still not being encouraged to become more physically active. More specifically, students are being given the choice to opt-out of gym class in school, as discussed in a recent article written by Sarah Netter of ABC News.

In a society where sitting still for the majority of the day has become the norm, schools should be doing their part to not only educate their students mentally, but also physically. Physical education classes have been around for decades, yet they are becoming more obsolete than ever before. This is happening despite the push from doctors, nutritionists, and health campaigns to get children more active. Being obese and overweight has become the number one health problem in children. A study in the New England Journal of Medicine reported that obese children were twice as likely to die of disease by age 55.

Students are being allowed to opt-out of gym class in favor of activities such as marching band, ROTC, or art class. Some schools are even offering online gym class, which only requires students to verify that they’ve completed exercise on their own time, even if they haven’t.

“This is a serious issue,” said Keith Ayoob, director of the nutrition clinic at the Rose F. Kennedy Center. “If they don’t get anything in school they’re probably not going to get it.”

Only five states in the entire country (Illinois, Iowa, Massachusetts, New Mexico and Vermont) require p.e. at every grade level. We should applaud these schools for taking the initiative, but at the same time we wonder: shouldn’t every school make p.e. a requirement at every grade level? Since when did gym class become an extra-curricular activity?

According to the “Shape of the Nation” report, released in June by the National Association for Sport and Physical Education, 22 states allow physical education credits to be completed online.

“We’ve seen over time that children and students are becoming more sedentary and not just in school,” said NASPE president Lynn Couturier. “Even after school, if they’re going home a lot of them are choosing activities that are not physically active.”

Maybe p.e. class has gotten a bad reputation over the years. It’s a vicious cycle: those who are already physically active excel and most likely enjoy the class, while those who are overweight or obese and actually need it go through the motions with little enthusiasm. The activities performed in p.e. class are also rarely strenuous workouts and most schools don’t even offer daily gym class for their students.

NASPE and the American Heart Association recommend that students get 30 minutes per day of physical education instruction for elementary school children and 45 minutes per day for middle and high school children. However, only one state (Alabama) follows the guidelines at each grade level, as reported by the NASPE.

Camp Shane weight loss camp for children knows how important physical activity is for a healthy child. P.E. class should be required for every school in every state at every grade level. Waivers and online classes should not even be an option; getting more physical activity into each day is never a bad thing.

Gym class should be taken seriously by the education system and treated as a learning experience. Too often, p.e. classes are treated as “recess” or “free time.” Schools should use this as an opportunity to push children in the direction of a healthy lifestyle, while teaching proper fitness techniques. Parents also should be involved and never opt-out their child from a p.e. class. Encourage the physical fitness for your child and make it a routine for them at a young age.

Camp Shane, www.campshane.com, is the country’s leading and longest-running weight loss camp for children and teens. Shane Diet Resorts, www.shanedietresorts.com, is a healthy, fun weight loss program for adults that combines the elements of vacation and healthy lifestyle. Each summer, both programs help hundreds of campers and guests lose weight and gain confidence.

Dry skin has a low level of sebum and can be prone to sensitivity. The skin has a parched look caused by its inability to retain moisture. It usually feels “tight” and uncomfortable after washing unless some type of moisturizer or skin cream is applied. Chapping and cracking are signs of extremely dry, dehydrated skin.

Dryness is exacerbated by wind, extremes of temperature and air-conditioning, all of which cause the skin to flake, chap and feel tight. This type of skin is tightly drawn over bones. It looks dull, especially on the cheeks and around the eyes. There may be tiny expression lines on these spots and at the comers of the mouth.

Causes

1. The oil glands do not supply enough lubrication to the skin. As a result, the skin becomes dehydrated.

2. Skin gets exposed to the elements especially in winter.

3. Dry skin could be due to a genetic condition.

4. Poor diet. Nutritional deficiencies, especially deficiencies of vitamin A and the B vitamins, can also contribute to dry skin.

5. Environmental factors such as exposure to sun, wind, cold, chemicals, or cosmetics, or excessive bathing with harsh soaps.

6. Conditions such as dermatitis, eczema, psoriasis, or seborrhea.

How to Care for Dry Skin

1. Remember the basics: Drink at least eight glasses of water a day to keep your skin well hydrated; eat a high-quality diet rich in fruits and vegetables; and limit sun exposure.

2. Wash your face no more than twice a day with a gentle cleanser formulated for dry skin. Washing more often can dry your skin.

3. Take short baths or showers and use warm rather than hot water. Try to limit showers and baths to one per day. Use soap only where you need it, such as on your underarms and groin.

4. Add a few teaspoons of olive oil or lavender-scented oil to your bath.

5. Pat your skin dry after washing. Avoid rubbing yourself dry with a towel, which can whisk away essential oils needed for moisture.

6. Apply moisturizer while your skin is still damp. Heed the advice of many experts in choosing a moisturizer’less is more when it comes to the ingredient list.

7. Understand that moisturizers contain barriers, which keep water on the skin, and water binders, which whisk moisture from the inner layer of skin to the top layer. Look for ingredients such as glycerin, alpha hydroxy acids, urea and lactic acids (binders), combined with petrolatum, lanolin or silicone derivatives (barriers). You have a choice of hundreds of products. A dermatologist or other skin care expert may be able to advise you on your specific needs, but trial and error will probably be your best bet in finding the product that’s right for you.

Read more on Remedies for Dark Circle under Eyes and Food to Balance Body pH and also visit on Health Beauty Tips

Diet and exercise. Two things people don’t always like to hear when they hear “Losing those last few pounds can be the most difficult What can you do to reach your weightloss goals”, but quite simply, they are the most effective way to lose weight. You can also buy weight loss supplements, but trying to decide which ones actually work is a difficult task for a lot of people.

If you want to get rid of those few extra pounds, you have to move. You’re not going to be miraculously thin, after watching the newest adventure movie, or moving nothing but your thumbs on a video game controller. Taking the dedication you may have for the game and incorporating it into your real life can have the miraculous effects of changing your body, but just like beating the game, it will take work.

The statement “You are what you eat”, is a very true one. If you eat fattening foods, chances are you’re going to create more fat on your body. The less calories you put in your body, the faster it can burn them off. Lowering carbs might be a good idea as well. Fruit often has quite a few calories and is full of sugar, but you can never have too many vegetables. Well, that’s not entirely true, but vegetables do usually contain less calories and sugar than fruit.

Muscles help you burn fat. If you build more muscle, they will continue working on burning the calories even when you’re asleep. Calories are being burned all the time, but being able to burn more than you consume is the key to losing weight. Getting out and taking a brisk walk everyday might be helpful, or riding a bike. Go canoeing or kayaking, anything to get your heart rate up and keep it up for a while.

Any kind of aerobic activity is helpful in losing weight, not only does it slim down your thighs, it also makes your heart stronger. Having a strong heart leads to many benefits. It will increase your stamina, for one thing. If you ever have to outrun a bear, you’ll find it much easier to jump over logs and climb trees. Not that trying to outrun a bear is a wise thing to do, but if you had no other choice, it would be a bit easier.

“Losing those last few pounds can be the most difficult What can you do to reach your weightloss goals”. True, losing that last bit of weight can be difficult, but there are all kinds of things you can do to reach your goals. Eat less calories, work out more, consider taking some supplements, and drink a lot of water. It’s not always easy for people to make time to work out. It’s not always easy to eat right, but these are the things you must do in order to create a stronger, more fit, you.

Rachael Foy writes Treadmill Reviews and Elliptical Reviews on all the newest fitness equipment.

With obesity rates on the rise, hundreds of exercise machines, miracle diet pills, and fitness videos have hit the market. Many will buy, many will try, and after not seeing the results they hope for, many will cry. People are drawn into the “get fit quick” mostly because the lack of free time they have.

The truth is that if you want to slim down or tone up, you need to get the the basics. It’s all about what you dieting and proper nutrition.

If you want to eat right, you have to do one thing. Make eating healthy a lifestyle. It can’t be something that’s done one day and skipped the next. You have to be consistent.

The best method I found to save time and cook healthy is to get a indoor grill. There are many available, probably the most popular being the George Foreman Grill. What indoor grills allow you to do is cook fast, cook healthy, and cook good. It doesn’t take much skill at all to use these grills.

Now I’m not saying go out and grill lamb chops or pork chops and you’ll lose weight. You have to grill the right things. Indoor grills are perfect for grilling low fat, high protein chicken breasts. Also, you can put your favorite vegetables and grill that. You can practically cook anything, anytime. Rain or shine, it won’t make a difference and won’t have a negative affect on your diet.

The best part about these grills is the speed. You can cook almost anything around or less than ten minutes. Not having enough time is no longer an issue. The main reason we take pills or drinks to lose weight is because it’s easy. It doesn’t require much of our time. But be careful and research the effects of these dieting methods and you’ll change your mind. The best way to do it is the natural way which is eating right. It takes longer but you’ll get results. Indoor grills make the cooking process fast. Ten minutes isn’t bad and with a timeframe that short, you’re most likely going to eat right everyday. It’s not a chore if it’s only ten minutes.

Most grills come with recipes already but you can also look around the internet for recipes yourself. There are many recipes available but just make sure the ingredients are healthy. Something using oil or fattening dressings is good for taste, but terrible for the waste.

Good luck in trying to get rid of the fat and it’s all possible as long as you want it bad enough. It won’t happen overnight, but it takes time. The best idea is not to anticipate results but to just make healthy eating a lifestyle and the results will be inevitable.

A good diet improves physical, mental, and emotional health. Eat right with George Foreman Grill recipes.

Tinnitus is a condition defined by abnormal noise in the ear that is only heard by the person and not by other people surrounding them. Currently there are several reasons why tinnitus may occur but no active cure for it. Approximately 36 million Americans suffer with symptoms of tinnitus. Presently treatments are anchored around lessening the severity of tinnitus symptoms. In some cases of tinnitus, the symptoms may simple go away on its own. However if symptoms persist, treatment will be prescribed to mask the symptoms and cause of tinnitus.
At this time the best treatment for tinnitus is prevention. Protecting your body, brain and ears now can help avoid the occurrence of tinnitus in later years. The best way to prevent tinnitus is through nutrition, exercise, and stress management. Properly maintaining a healthy diet controls blood pressure, cholesterol and hormone and vitamin levels. Minimize sodium (salt) intake, which reduces blood pressure. Avoid foods that are active nerve stimulants such as caffeine and nicotine. In addition alcohol should be avoided because it depresses the central nervous systems ability to function. Exercise keeps the body strong, maintains body weight, and reduces stress. Thirty minutes of exercise a day can adequately reduce stress, anxiety and depression, reduce blood pressure and cholesterol and reduces the risk for disease such as atherosclerosis, heart disease and dementia. Make sure you get adequate sleep at least six- eight hours a night. Sleep allows your brain and body to reboot and restore motor neuron functioning.
Manage your stress levels. Avoid activities, events, or situations that can cause additional stress. Take time out for yourself. Do something you enjoy whether it is shopping, gardening, sewing, etc. Talk to a friend, family member or even therapist. If you prefer to write, start a journal to get your feelings expressed. Biofeedback is great way to reduce your own stress symptoms by learning to control your body’s functions.
In addition always using proper ear protection is a must. Earplugs and earmuffs can be worn in loud environments and cold or windy weather. Using earphones and ear buds are okay as long as the music is kept at a low decibel. Following these guidelines to protect your ears and brain against damage and abnormalities.

Graduated with a BA in exercise science and have worked in the medical field since. My focus is alternative medicine however all aspects of health interest me. Check out my health website!
Everyday Health, Live your Life to the fullest!
http://www.universalhealthinfo.com/Tinnitus_Prevention.html

Facial exercising is an alternative, holistic, non-traditional way to reduce and prevent the signs of aging through minimal efforts done once a day. Although results are not immediate, the early in life that facial exercises are begun, the less likely you are to show signs of aging throughout your life. Many factors contribute to the signs of aging on our skin- DNA, diet, environment, habits, and exercise. By managing the factors that we can control such as diet, exercise and environment you can eliminate and prevent the signs of aging from creeping up on your skin. Each area of the face has a different exercise. Each exercise should be completed in succession to get the most oxygen, blood and nutrients to the muscles, and skin of the face. Here is a set of facial exercises that should be done 1 time daily to improve your skin quality and have a younger, smoother looking face.

1. Forehead & Eyes- Lift brow, giving your face a surprised look. This will tighten sagging eye muscles. Hold for 5 seconds. Then frown so the eyebrows furrow over the eyes and the nose scrunches. Hold for 5 seconds. Open eyes wide, again lifting the brow. Make sure you are continually looking straight ahead. Do each exercise 5 times.
2. Eyes- Looking straight ahead, partially wink one eye at a time. Hold partial wink for 1 second. Repeat movement on each eye 50 times.
Looking straight ahead without moving your head, move your eyes down and then up. This builds up the ocular muscles. Repeat 50 times.
3. Around the Eye- Press fingers on your temples. With slight pressure push back towards your ears. Close your eyes tightly. You should feel the muscles around the eye contract. Hold for 1-2 seconds. Relax and open your eyes. Repeat motion for beginners 10 times. Build up to 20 repetitions for 3 sets.
4. Mouth- Put your index fingers at the corners of the mouth. Gently pull on the corners of the mouth in the opposite directions. Hold for 2 seconds and release. Beginners start with 25 repetitions and build up to 50. (In no way will this stretch or cause damage to your lips)
5. Chin- Lift lower lip up over the top of the upper lip. You can feel the chin flatten and become firm. Hold for 1 second. Now lower chin towards chest without moving head or neck. Hold for 1 second. Keep your head still while moving in either direction. Complete 10-12 repetitions and build up to 3 sets.
6. Front of Neck- Keep in a balanced position either seated or standing. Tilt head back and look at the ceiling/sky. Press tongue to the roof of the mouth. Keeping the tongue on the roof of your mouth, lower the chin toward your neck. Do 10 repetitions in both directions. To make this exercise more difficult while looking up with your tongue on the roof of your mouth, swallow. Your tongue must stay on the roof of the mouth and may take several tries to get this exercise correct. Then turn your head slightly to the left and swallow. Turn to the right and swallow. The tongue should remain on the roof of the mouth throughout all of the exercise. Each position should be done for 10 repetitions.
7. Jowls- This is the lower part of the cheek. Place your fingertips on the line that runs from the corner of your nostrils to the corner of the mouth (Raise elbows up so pointer finger is at the edge of your nostrils and the ring fingers or pinkies are at the corner of the mouth.). Put gentle pressure on your fingertips while you smile widely. Hold for 5 seconds. Then release. Do 30 repetitions.

Graduated with a BA in exercise science and have worked in the medical field since. My focus is alternative medicine however all aspects of health interest me. Check out my health website!
Everyday Health, Live your Life to the fullest!
http://www.universalhealthinfo.com/Facial_Exercises.html

Stretches can bring relief to the stabbing or moderate pain you feel below your breastbone during pregnancy. Enlarged breasts may cause your shoulders to slump forward, shortening your chest and shoulder muscle fibers. The pressing of your diaphragm upwards into your ribcage, from your expanding uterus, may also cause discomfort. Upper torso stretches will help lengthen your contracted muscles and provide temporary comfort. Stretches coupled with a requisite breathing technique can enhance relaxation. Although the American Congress of Obstetricians and Gynecologists recommends exercise and stretching during pregnancy, check with your personal health care provider.

Doorway Stretches
1. Under a doorway reach your arms up to the sky lifting your ribcage away from bulging uterus. Push your chest and your pelvis gently out in front of you keeping your feet planted shoulders width apart. Feel the stretch open up and relax the tightness in your chest and shoulder muscles. Take deep slow breaths to enhance release of tension. Hold the stretch for 15 to 60 seconds.
2. Bring one arm to your side, level with your shoulder and bend it at the elbow with fingers pointing up. Lay the flat of your hand and forearm on the doorframe. Lean outward into the space and slightly rotate your head and torso as one to the opposite side, hold and repeat with the other arm.
3. Grasp both sides of the doorframe at shoulder height. Take two to three steps forward, and push your body out beyond your feet. Gradually relax into the stretch letting all your tension slip away.

Static Stretches
1. Stand with your arms clasped behind you, palms towards your body. Gently push your chest out and squeeze your shoulder blades together. Feel the muscles loosen around your shoulders and the center of your chest, hold for 15 to 60 seconds and relax.
2. Stand a few inches in front of a wall. Reach back and place your fingertips on the wall. Take deep slow breaths and relax into the stretch.

Breathe before Stretch
Override the stress of a changing body by soothing your mind with controlled breathing and your body with stretches. Sit in a quiet place and close your eyes. Breathe through your nose. Think of nothing but your breath as it travels in and out of your body. Inhale deeply and slowly. Feel the calm settling in with each breath. Be one with your breath. Sense the air passing into your nostrils, gliding down your throat, filling your lungs and raising your diaphragm. Notice your power and strength as you inhale and connect with everything big and glorious. Observe yourself getting smaller as you exhale and connect with everything small. When a thought comes up think of it as a cloud rolling by in the sky of your mind and return to focused breathing.

Self Care
Stay active to improve your posture, discomfort, sleep, mood, and easy of childbirth. You owe it to yourself.

Danielle Vindez is a graduate of the University of California, Los Angeles, and of Coach University. She holds a coaching certification from International Coach Federation and personal training certificates with ; the American College of Sports Medicine as a Health Fitness Specialist; the National Strength and Conditioning Association as a Certified Strength and Conditioning Specialist; and the American Council on Exercise as a Lifestyle and Weight Management Coach. Contact her at www.defineyourselfcoaching.com