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April 8, 2016 by Mayank

One a Day for Health

“An apple a day keeps the doctor away.” We have all heard the phrase, and we know it’s about more than just apples! Making healthy choices every day can be hard, but consistently doing things each day to make healthy habits is the best thing you can do for your physical and mental health. There are all kinds of little things you can do each day to help you lead a healthier lifestyle!

Woman drinking water

Drink Water!
Whether you think 8 cups, a gallon, or some other amount is best, drinking one glass of water in the morning is a perfectly simple way to get ahead for the day. Whatever your goal is, starting your day with one glass of water down is going to make it so much easy to reach it!

Start Your Day with Green Tea
Green tea has caffeine, so it is a great choice for a morning pick-me-up. Unlike coffee, green tea can actually help you stay hydrated, as well as give you a boost of energy. Green tea also jump starts your metabolism and is rich in antioxidants- who wouldn’t want to add this stuff in their routine?

Woman exercising

Do Something Active for At Least 30 Minutes
This can be anything! Even going for a short walk can boost your energy and metabolism. Doing yoga, going for a bike ride, exploring your neighborhood, or taking a spin class are also great ways to be more active every day. Mix it up and try new things so you stay motivated and excited to get your 30 minutes (or more) of activity every day!

Replace One Unhealthy Food with a Healthy One
Dieting is hard. It’s certainly not fun to always be thinking about what you eat, more specifically what you can’t eat. A simple way to ease into making better diet choices is to simply replace one unhealthy food with something more nutritious each day, and working up from there if you choose. This could be as simple as choosing a good old-fashioned coffee instead of a sugary coffee drink, or skipping the pop tart and opting for a smoothie in the morning. This method keeps dieting from getting overwhelming and breaks it down to each meal or snack. Creating good habits that are satisfying and manageable is really the only way to turn a diet into a lifestyle change.

Woman drinking wine

Drink a Glass of Wine!
This one is our favorite. It is no secret now, after new studies have shown all of the possible benefits of resveratrol, that drinking wine can actually be healthy. This antioxidant just so happens to be found in the skins of red grapes, so when we drink wine, we are getting a healthy dose of resveratrol, which can improve heart health, protect your cells from damaging free radicals, and prevent muscle fatigue!

Making an effort to add healthy habits to your daily routine can work wonders when it comes to improving your overall health. The best part is, as you can tell by this list, not every healthy habit is going to be difficult or unpleasant! Some are downright fun (thank you resveratrol)! So don’t ditch the apples, but there are tons of other little things you can do each day for your health!

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April 7, 2016 by Mayank

Trending: The Asianification of Skin Care

The influence of Asia on beauty concepts, techniques, and treatments, also referred to as Asianification, took 2015 by storm and it’s showed no sign of slowing down in 2016. The global beauty business is massive, and Asia certainly seems to be at the forefront of it. Many western consumers are becoming increasingly focused on using products that include more natural elements. It’s also about products that combat environmental factors while helping skin to look more youthful with a glowing-from-the-inside-out appearance. The more benefits the product has, the better. Japan has long been a hot spot for trends, but there’s also an increase in fantastic developments emerging from South Korea and China. BB Creams have already been incorporated into many a beauty arsenal, but let’s talk about some other beauty trends that could take your skin care regimen to another level.

Sleeping Masks
The skin works hard to repair itself while you’re sleeping, and helping it along a bit can do wonders for waking up with skin that looks refreshed, hydrated, and brighter. Sleeping masks can add a huge dose of moisture to dry skin. You typically use it only once or twice a week, leave it on overnight, then wash it off in the morning.

Cushion Compact
They’ve been around for awhile, but the popularity of cushion compacts is steadily increasing. The product basically consists of airtight packaging that includes a sponge that’s soaked in the foundation. You can build up the lightweight multi-tasking formula on your skin and it provides even coverage. Additionally, if you’ve ever had a foundation spillage in your purse, you already know a cushion compact can be a big asset.

Splash Masks
It’s the “mask” that doesn’t require slathering a product on your face and letting it sit there for 15-minutes. All you have to do is add the liquid to water, splash it onto your face, pat it in, and you’re done. The concentrated ingredients can do wonders for your skin and all it takes is less than a minute to get them going.

Sheet mask

Sheet Masks
Using sheet masks can take a little getting used to considering on your face is a piece of cloth or paper that’s soaked with ingredients and has strategically cut holes in it. The mask presses all the good ingredients onto your face for the directed amount of time, then you’ll toss out the mask and usually pat the remaining ingredients into your skin rather than wash your face. They’re individually packaged and – depending on the mask – you can buy them in singles or in a box of multiples. There are a variety of different types of sheet masks, however, so it’s all about finding one that’s best for you.

Women from Japan, South Korea, and China know what they’re talking about when it comes to beauty and skin care. They’re smart, educated about the products and techniques, and they expect to get good results for their money. One of the great things is that many of these products don’t cost a substantial amount of money, especially for the exceptional results that they provide. It’s no surprise that Asianification has taken hold of the global beauty world.

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April 5, 2016 by Mayank

Why does Red Wine Stain Teeth?

If you’re a red wine drinker, you’re probably quite familiar with the struggle of red wine stains on teeth. As far as why it happens, you can thank the high acidity levels combined with tannins and chromogens that like to take advantage of the plaque on your teeth. It’s not a particularly attractive look, but what are you supposed to do if you want to enjoy a nice glass of red without it showing up all over your pretty smile?

Drink Sparkling Water
Drinking sparkling water and subtly swishing it around in your mouth a bit can help remove the wine from your teeth before it could actually settle in. Having some water while you drink your wine is also a great way to help prevent getting a hangover while making sure you stay hydrated.

Skip Red Wine While Teeth Whitening
If you’re doing teeth whitening, you’re going to want to avoid red wine altogether. Your teeth are more porous so it’s more likely that they can get stained. Considering they’re more susceptible to staining, you should wait at least two days after the whitening is done before you start drinking red wine again.

Eat Hard Cheese
Wine and cheese go together like peanut butter and jelly, but eating hard cheese while you’re drinking wine can actually be good for preventing red wine stains on your teeth. You can thank the high amount of calcium from the hard cheese for that little benefit. Don’t hesitate to have some of your favorite cheese before and during your glass of red wine not only to help prevent stains but also because it’s typically a good idea anyway to have food on your stomach when you consume alcohol.

Woman brushing teeth

Wait to Brush Your Teeth
You may be tempted to brush your teeth right after drinking red wine in order to prevent staining on your teeth, but that could do more harm than good. It’s best if you actually brush and floss your teeth about an hour before you go out so you have a chance to remove the plaque that’s built up on your teeth while ensuring that you’re not going to have a nice mix of toothpaste flavor and red wine going on at dinner.

Drink Through a Straw
Okay so you’re probably not going to ask for a straw in a restaurant to start drinking out of your glass, but when you’re home, feel free to reach for one if you want to help prevent red wine stains on your teeth. It basically helps the wine bypass most of your teeth. Just keep in mind if you do this a lot that the repetitive motion of drinking through a straw could actually cause wrinkles around your mouth.

There’s no reason you can’t enjoy a good glass of red wine, but if you want to reduce the chances of stains popping up on your teeth, it’s best if you take precautions before, during, and after. A little effort can go a long way in helping to ensure your teeth stay as pearly white as possible.

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Glass of wine surrounded by grapes and logs

April 3, 2016 by Mayank

Great Quality Homegrown Wines

For years, wine has been known to be a great drink for socializing, or just relaxing quietly at home. Now, studies have emerged showing that wine also has great health benefits. But good wines can be costly. However, you can make a great homemade wine for a fraction of what it would cost you to buy wine at a store. Find out how you can make a quality wine in your own home.

According to health and gardening writer Jeff Cox, the quality of the wine is determined by the grapevines, not the winemaker. Better grapes will make a better wine. A growing site is best with access to full sunlight, good drainage and nutrient poor soil. You can pick grapes at the peak of perfection, when it is not only ripe, but mature. Then the grapes should be brought to the winery (which may be your garage or basement) to begin the winemaking process.

The next step would be primary fermentation. Grapes are crushed to yield juice, pulp and skins. Next, you can stir in honey, which provides food for the yeast and sweetens the wine. Finally, add wine yeast, which can be bought in a store. Cover loosely with plastic. This process will allow the yeast to convert natural sugars to alcohol and will take about 10 days. A perfect temperature for primary fermentation is between 70-75 degrees Fahrenheit.

Secondary fermentation comes next. During this process, you will be ‘racking’ or siphoning the wine from one container to the other, leaving the sediment that has settled to the bottom of the container behind. It’s best to store the wine in a glass container with an airlock. This will create a barrier from the environment to prevent airborne contaminants from spoiling your wine.

After 6 to 8 weeks it is time for the second racking. This is necessary to remove more sediment and it rids your wine of excessive carbon dioxide resulting from fermentation. Wait another 6 to 8 weeks before the next racking.
For the third racking, add one campden tablet per gallon of wine. This tablet is an antioxidant that also inhibits bacteria. It will make your wine taste good and prevent browning. You must wait another 4 to 6 months before the fourth racking also known as filtering.

Filtering is not necessary, but it will clear the wine and prevent sediment at the bottom. It can be done by a filtering machine and it will give your wine some sparkle. Once this is done, wait two more weeks to allow any traces of sediment to settle.

Bottling is your last step. For best results, use green wine glass bottles with cork seals that don’t have rough edges or nicks. Siphon the wine into bottles and leave room for the cork and air space of one inch between the cork and wine. Then leave wine bottles standing upright for 24 hours. Then turn bottles on their sides for long term storage. Age your bottle another 6 months to a year for a great homemade quality wine.

Do you make your wine at home? Are there any tips that you would like to add? Let us know in the comments section below.

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April 2, 2016 by Mayank

Cardiovascular Benefits of Exercise and Wine

What do wine and exercise have in common? Well, on the surface, not much. Wine is associated with relaxation, while exercise is associated with activity. But studies have emerged that both can be beneficial to cardiovascular health, especially when combined. Find out how this combination can be beneficial to your heart health.

The benefits of wine and exercise were discovered in a study ran by The European Society of Cardiology. Lead researcher Milos Taborsky, head of cardiology at the Palacky University Hospital in the Czech Republic says, “We found that moderate wine drinking was only protective in people who exercised. Red and white wine produced the same results.”

The study looked at people who consumed alcohol moderately at least 5 days a week. The researchers then separated the people into those that only drank and those that drank and exercised. The ones that only drank showed no considerable effect on their blood glucose, triglycerides, cholesterol, or levels of inflammatory markers. However, those who worked out infrequently, such as twice a week, showed a dramatic impact on lowering cholesterol levels, which can result in a lower chance of cardiovascular disease.

Other studies that champion the combination of wine and exercise come from research done at the University of Florida and the University of Nebraska. These studies showed that ellagic acid, which is found in grapes, drastically slows the growth of existing fat cells and the formation of new ones, boosting metabolism of fatty acids in the liver. But drinking wine alone isn’t enough since the ellagic acid will slow fat growth, but not burn the fat. That’s where the exercise comes in. It allows you to shed some pounds in the first place and a moderate amount of red wine can help you keep it off. Reduced fat will also result in improved cardiovascular health.

Wine and beer can also encourage us to exercise in a beneficial cycle. Researchers have shown that wine and beer release endorphins in our brain that we use as a reward and motivation for working out. When the endorphins from exercising and the ones from drinking are combined, i.e. when we drink a glass of beer or wine shortly after a workout, they create a reaction in our body that our body wants to replicate over and over again. The result is that we subconsciously encourage ourselves to hit the gym the next day in order to replicate that feeling. This is a rare positive addiction that can result in stimulating the heart and blood flow.

Another more inconclusive study shows that a compound found in wine, resveratrol, can improve heart function, physical performance and muscle strength, mimicking exercise in the body and boosting workout performance. The setback in research here shows that it would take so much resveratrol to see the benefit, that humans could never consume that amount of wine and exercise safety. While you can supplement with resveratrol, the real thing is always more effective.

Do you exercise and drink wine? Do you find the combination beneficial? We’d love to hear from you in the comments section.

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March 31, 2016 by Mayank

Organically Grown Grapes and Wine

Organic is one of the major buzzwords right now in all areas of life from products you use in your bathroom right down to your kitchen table. However, the title of organic can be confusing at times, and as a consumer, you want to know what you’re paying for. Although organic wine is not a hugely popular item in the United States, there are many winegrowers that are dedicated to producing organically grown grapes on sustainable vineyards. It would be a natural assumption that organically grown grapes produce organic wine, and if you think this you are right – to an extent. Read below to find out what organically grown grapes are and what types of wine these grapes can produce.

What are Organically Grown Grapes?
Like any other food item, in order for grapes to be labeled as organic, they must be grown in accordance with the principles of organic farming. In conventional wine growing, chemical fertilizers are used to protect the vines and to promote larger yields. The chemicals that are sprayed onto the fruits are also absorbed by the soil and they make their way into the leaves and the grapes being grown, meaning that these chemicals ultimately make it into the wine. Those who support organically grown grapes say that not only do these chemicals destroy the soil and surrounding land, but they also remove some of the very unique and distinct flavors that accompany grapes.

Growing grapes organically provides a unique set of challenges to winemakers. For these growers to be the most successful, they must choose the correct type of wine for the growing environment and region. One of the major concerns in growing organic grapes is the presence of mildew and rot pressures, because grapes affected by these factors will not be able to be used in the production of wine.

What is Organic Wine?
In the most basic definition, organic wine is any wine that is produced using organically grown grapes. However, there are some various legal definitions that can be quite confusing to many consumers. Currently, the only effective preservatives that allow wines to last for substantial periods of time are “non-organic.” This means that a wine can be made from organically grown grapes, but still not be considered an organic wine. The difference between organic and non-organic wines lies in the use of sulfites. Many winemakers use sulfites in very small quantities to preserve the wine and to give it a longer shelf life, but a true organic wine in the United States may not contain any added sulfites. If a wine has added sulfites, but is produced using grapes that have been grown organically, then the label may read “wine made from organic grapes.”

Growing grapes organically requires extreme patience, commitment and dedication, and many winemakers are taking up this challenge. Pick up a bottle of organic wine, or wine made from organic grapes and see how you like the taste of grapes produced responsibly and wine made without sulfites.

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March 29, 2016 by Mayank

Warm Temperatures and Fine Wine

As temperatures rise, it is often necessary to reconsider the wines you have been drinking throughout the winter. While crisp whites can have an equal appeal during both winter and summer, many of the most popular red wines feel overwhelmingly heavy when the weather gets hot. Keep reading for a brief guide to the best fine wines for warmer temperatures.

Sparkling Rose
So how can you make summer’s ubiquitous wine even better? Just add some Pinot Noir and bubbles. Sparkling Rose made from Pinot Noir is an all occasion spring and summer wine that features the flavors of flowers and succulent red fruits. Veuve Clicquot’s chef de caves, Dominique Demarville says, “sparkling rose is an excellent pairing with lighter dishes like fresh fish and seasonal salads. Yet, it also has the structure to stand up to heavier dishes like grilled meats.” Sparkling Rose has moderate alcohol, almost indiscernible tannins and a bright effervescence that make it absolute perfection for warm temperatures.

Albarino
If you want to try a white that is a bit out of the ordinary and that pairs perfectly with your favorite summer foods, try a Spanish variety Albarino. Marimar Torres, owner of Marimar Estate winery in California’s River Valley, says that Albarino is an ideal white for summer because it pairs wonderfully with summer favorites such as grilled seafood, sushi and tapas. “It’s very refreshing and delicious, minerally, with classic notes of key lime, white peach and a floral accent of hyacinth. It’s long in the end, with a zippy and crisp finish.”

Rose
Rose is without a doubt the summer wine, but you don’t have to wait until summer to enjoy it. Dry rose wine walks the line between white and red, and often features fruity notes of summer fruits like strawberries and cherries. Rose also has bright citrus acidity, which makes it a highly refreshing wine during warm weather. While many people claim the White Zinfandel is not a Rose wine, but is instead blush, this is not true. White Zinfandel is technically a Rose wine because it is made in the Rose style, it is just a far sweeter version of most Rose wines. Rose wines pair perfectly with summer foods from salads and seafood to backyard barbecues.

Sangiovese
While whites tend to dominate spring and summer, you don’t have to shelve all of your reds until the weather gets cold again. “Sangiovese, when expressing its red fruit and delicate vibrant nature, is a versatile, smooth and ideal summer wine. Sometimes, there is a smoked meat, leather character to the wine that is classic for the famous bistecca fiorentina, so bring on the barbecue,” says Shelley Lindgren, wine director and owner of California restaurants A16 and APQR. You aren’t limited to meat when serving a Sangiovese; the wine also pairs well with vegetable-based pasta dishes, particularly those that feature eggplant, zucchini and/or cherry tomatoes.

The idea that spring and summer weather necessitates white wine is a misconception. You can drink any type of wine that you want all year, but there are some wines that fit seasonally better than others. Experiment with the different types of wine listed above for a spring and summer full of incredible wine and food.

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Group of people exercising in aerobics class

March 27, 2016 by Mayank

Get Your Heart Rate Up

The Centers for Disease Control and Prevention recommends that you get at least 30 minutes of physical activity every day. Exercising daily does far more than burn calories and help you lose weight, it provides so many other health benefits one of which is improving the health of your heart. When you want to get your heart rate up, consider the following methods to keep your heart healthy.

Women warming up before exercise

Warm Up
Stretching before exercising is always a good idea, but in this case, we actually mean warming up your temperature. Environmental temperature can have a significant impact on your heart rate; the American Heart Association says that spending some time in warm air can increase your heart rate by anywhere from five to 10 beats per minute. While this may sound like a minuscule increase, it can actually have some pretty significant impacts on your heart when exercising. If you are exercising aggressively in high heat, you may run the risk of getting your heart rate up too high. If you ever experience light-headedness, dizziness or odd sensations in your chest, safely take yourself to a cooler location.

Aerobic Exercise
You probably know that if you want to get your heart rate up, cardiovascular exercise is one of the absolute best ways that you can do this. Taking a brisk walk around the block, spending some time on your bike or sweating it out in an aerobics class are all great ways to get your heart pumping faster. Your goal is to meet your target heart rate. If you aren’t sure what that number is, subtract your current age from 220 and then increase this number anywhere from 50 to 85 percent, according to the Cleveland Clinic. Meeting your target heart rate is an important way to improve your overall heart health.

Strength and resistance training

Strength and Resistance Training
If you don’t immediately equate strength and resistance training with a raised heart rate you aren’t alone, but you do want to reconsider. Aerobic exercise is imperative for a healthy heart, but a truly effective workout includes strength and resistance training in addition to your cardio. Performing bodyweight exercises, lifting weights and other resistance exercises provide a workout for your muscles. When you work out your muscles, they require more oxygenated blood, which will, in turn, lead to a higher heart rate.

Cardiovascular, or aerobic exercise, is perhaps the most well-known method for getting your heart rate up, but it is far from the only method. Any burst of activity like a vigorous home cleaning session, working in your garden or carrying boxes up and down stairs all will raise your heart rate. Strength training is also an important component in increasing your heart rate, and maintaining a strong and healthy body. Aim for 30 minutes per day of exercise, and if you are just starting out, be sure to clear your routine with your doctor and start low then increase the difficulty level of your workouts.

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March 26, 2016 by Mayank

10 Ways to Meet Your 10K Step Goal

Whether you’ve just gotten a fitness tracker or you’ve had one for a while, this device can be your best friend or your worst enemy. Fitness trackers come programmed with a daily goal of 10,000 steps, which can be a breeze to accomplish on days when you’re super active or hitting the gym, but on other days this can seem like torture. Fortunately, there are some small changes that you can make to your daily routine in order to meet your daily goal of 10,000 steps.

Kill Some Time
Waiting for your child’s piano or dance lesson to end? Take a walk around the block to get some extra movement. If you find yourself waiting other places, like your doctor’s office, consider walking around the waiting room a few times to get steps.

Get Up and Move
Sitting at your desk all day isn’t good for your health or your productivity, so take a break every hour or so to get up and move around. “Take a break during your day, and go walk up and down a flight of stairs. It only takes a few minutes, but the benefits are huge,” says Lee Jordan. Not only do you boost your productivity and burn calories, you also increase your step count.

Woman walking to work

Walk to Work
Not everybody can use this tip, but if it is possible for you to walk to work, then do it. Walking to work can help you reach 10,000 steps super quickly and it’s great for the environment, so walk to work when you can. If you live in a rural or suburban area, simply park farther away from your destination or get off the bus one stop earlier than you need to.

Make it a Family Affair
Get in the habit of taking a walk with your family every evening after you eat supper. If you don’t have a spouse or kids, take your dog for a walk or just spend some time outside in nature by yourself.

Use a Different Bathroom
Using the bathroom right down the hallway gives you a few steps, but you can increase the number of steps you take during your bathroom break by going to one farther away or on a different level of your building.

Don’t So it All at Once
Meeting your goal of 10,000 steps can be overwhelming, and it becomes more so if you think of it as an all-or-nothing experience. Break your steps up into manageable numbers so that you can meet multiple goals during the day. Chris Jordan, the author of The 7 Minute Workout, suggests that you “aim for 2,000 steps before work, 2,000 mid-morning, 2,000 at lunch, 2,000 mid-afternoon and 2,000 in the evening. It will make hitting your goal much easier.”

Officegoers climbing stairs

Skip the Elevators / Escalators
Taking the stairs anytime you are able during the day, even just going up and down them a few times during a lunch break, can quickly help you reach 10,000 steps. Not only will it help you get your steps in, but Lee Jordan an American Council on Exercise certified personal trainer, says it can help you in your fitness goals and in getting out the door faster. “Most people at the office use an elevator, so the steps are usually empty. People underestimate how good a workout step climbing is.”

Get Face-to-Face
Many of us are in the habit of simply sending an e-mail or making a quick call to a co-worker, but if you want to hit your 10,000 step goal, get up and walk to your co-worker to discuss what you need to.

Hang Out With Friends
Spend some time with your friends while working towards your 10,000 step goal. Take a walk around the neighborhood or head downtown and do some serious window (or actual) shopping and use this social time as a way to be more active.

Try to be Inefficient
You probably spend all day trying to be as efficient as possible; carrying in all the grocery bags at once, hauling all the laundry down the steps at one time or putting away as many items as possible in one fell swoop. Rather than be efficient, get extra steps by being really inefficient. Carry the grocery bags one or two a time, take smaller loads of laundry to the washing machine and put one item away before grabbing another to help meet your 10,000 step goal.

The American Heart Association endorses the 10,000 steps per day guideline, and it really can increase your health. Don’t let the number scare you, just use the above tips to help you meet your 10,000 step goal every day.

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March 24, 2016 by Mayank

Improve Your Appearance and Strength

You don’t have to want the look of a professional bodybuilder to benefit from using weights to improve both your appearance and strength. Dumbbells are an incredibly accessible, affordable and effective piece of exercise equipment that you should have in your home. Lifting weights not only builds muscle, but it can help you slim down, stick to a healthy eating plan and reduce stress. If you still need convincing, keep reading to learn why you should be grabbing some hand weights pronto.

Increased Weight Loss
Cardio exercise is important for your health and your weight, but cardio is not the king of weight loss. Studies have shown that, on average, 75 percent of weight loss is fat and 25 percent is muscle loss in groups of individuals who do not lift weights. While dropping muscle mass will reduce the number you see on the scale, it doesn’t necessarily enhance your appearance and it makes the weight way easier to gain back.

Calorie Burning
One of the absolute greatest benefits to using hand weights is that your body continues to burn calories after lifting. A study from Arizona State University found that exercisers who completed strength-training reps burned 79 percent more calories than those who didn’t use weights at all. “Think of that afterburn as your metabolism working overtime while you lounge,” says celebrity trainer Brian Nguyen. What all of this means is that when you’re done with your hand weights, your body continues to burn calories without you having to do any additional work.

Strong Bones
It isn’t just your waistline and your muscles that reap the rewards of using dumbbells; your bones also see benefits from strength training. As you age, your bone mass decreases which increases your risk of serious bone fractures. Research has shown that four months (16 weeks) of strength-training increased bone density and raised blood levels of osteocalcin (a bone growth marker) by almost 20 percent.

Windmill exercise

Exercise Ideas with Hand Weights
If you aren’t quite sure where to start, use these two moves that will help you increase your strength and improve your appearance:

Squat and Swing – Begin by standing with feet hip-width apart and holding a dumbbell in each hand. Bend forward slightly from the hips and bend knees into a half-squat. Keep your back flat, and your arms by your sides. Push through your heels forcefully to stand up and as you do this, use the momentum to swing arms to chest level, then return to half-squat position. Do three reps of 15-10 swings. This exercise targets your shoulders, biceps, core, hamstrings and butt.
The Windmill – Begin with a dumbbell in your right hand, standing with your feet wide. Point your right foot forward and your left foot to the side. Extend your right arm overhead with your palm facing forward and side bend to the left at the waist reaching fingertips of your left hand to your foot. As you do this keep your right arm pointed upwards and your right leg straight. Reverse the motion to your starting position. Do eight reps, then switch and do the exercise using your left arm. Repeat for three sets.

You don’t have to lift for hours a day every single day of the week, a few simple exercises using hand weights can have a huge impact on your appearance and your strength. If you’ve never lifted before, begin with five-pound weight and gradually work up to 10 or 15 pound dumbbells. Watch your body transform and your strength improve as you continue to workout using hand weights.

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