bollywood botique

Qoutes

Fashion Alert

101 Ways To Shrink Your Waist

Measure your waist in line with your belly button.  Breath in, then exhale and relax… no sucking in!  Take the measurement in inches and write it down.

Follow these simple steps over the next 4 weeks and you’ll see the kind of inch loss you thought was impossible!

Before you start your 4 week plan…

1. A watched waistline never shrinks.  Don’t measure it again until after 4 weeks!

2. Forget about the 3 bad P’s – Pills, Potions, and Patches.  They don’t work.

3. Remember the 3 good P’s - Plan, Persevere, Praise.

4. Plan… design a timeline for the 4 weeks, identifying all potential setbacks.

5. Persevere… think about how you’ll get back on track after each setback.

6. Praise… for each setback you get through without giving up, praise yourself!

7. Avoid perfectionism at all costs.  It’ll never be perfect.  Ever!

8. Understand that losing inches is a 4 week marathon, not a 3 day sprint.

9. Visualise how you’re going to manage the hurdles along the way.

10. Your goal is to cross the finish line, not give up at the first hurdle!\

Your 4 week waist shrinking nutrition…

11. Set yourself the goal of tracking your nutrition every day for four weeks.

13. Request a free nutrition tracker from everythingzing.com and update it daily.

14. Use it to plan your meals as well as keep a diary of everything you eat.

15. Aim to eat a good breakfast, lunch and dinner every day, no skipping meals.

16. Breakfast should be good quality, ‘slow-energy-release’ cereals with milk.

17. Try all-bran / branflakes / weetabix / shredded wheat / museli / porridge.

20. Replace sugar with sweetener, or even better sprinkle dried fruit on top.

18. Avoid buying sugary cereals or bars – you’ll end up scoffing them at night!

19. Lunch should be good quality protein with rice / potato +  mixed veg / salad.

20. The portion = 1 hand protein, 1 hand rice/potato, 2 hands mixed veg/salad.

21. ’1 hand’ is the amount of food that would sit on your open hand.

22. Example – chicken breast (1 hand), rice (1 hand), mixed veg (2 hands).

23. Dinner should be good quality protein with mixed veg / salad.

24. The portion = 1 hand protein, 2 hands mixed veg / salad.

25. Example – 2 egg omelette with onion, pepper and mushrooms and salad.

26. Between meals snack on yoghurt / fruit / cold meats / low-fat cheese.

27. Strive to fill your diet with colour – reds, greens, oranges, purples.

28. Ideally eat every 2 to 3 hours, avoiding large gaps in between meals.

29. If you’re serious about shrinking your waist, don’t eat after 9pm.

30. Once you’ve planned your meals for the week, go to the shops and stock up!

Things to avoid for 4 weeks…

31. Cut out all beige foods – bread, pasta, crisps, cakes, sweets and biscuits.

32. Even the ones that have been artificially coloured… nice try smarty pants!

33. If you are a ‘beige addict’, it’s easier to go ‘cold turkey’ than ‘in moderation’.

34. A simple way to cut it out? Keep yourself full with good quality food.

35. Keep telling yourself – “after a week without beige food, I won’t even miss it…”

36.  You will miss it, but for the love of God keep telling yourself you won’t!

37. Try to limit alcohol to just one night per week, you’ll save 1000s of calories.

38. Remember… our fat burning metabolism works best when fuelled so,

39. Avoid ”end-loaded nutrition” – undereating in the day, scoffing late at night.

40. Avoid “polar nutrition” – undereating in the week, scoffing at the weekend.

…Have you done your shopping yet?!

Managing your friends, family and colleagues for 4 weeks…

41. Tell your friends and family what you’re up to, you’ll need their support.

42. Even better, get them to do it with you, the more the merrier!

43. Take a tupperware box with your lunch and snacks in with you to work.

44. Get into the habit of preparing your lunch each morning or night before.

45. If you’re offered beige foods, a swift slap will show them you mean business.

46. For the less violent, just say “No”.  It works for drugs.  It’ll work for beige.

47. If you have kids then avoid the 1000s of calories of leftover food.  Bin it.

48. Never underestimate how ‘smidgens’ add up to massive guts.

49. Never say no your Gran’s cake, no waistline is as important as Gran’s cake!

50. Just get back on track after – remember the bit about hurdles along the way?

Fat burning exercise for 4 weeks….

51. Set yourself a goal of completing 140 minutes of aerobic exercise per week.

52. Try 20 minutes a day… 20 x 7 = 140 minutes.

53. Or 35 minutes 4 times a week… 35 x 4 = 140 minutes.

54. Or even 70 minutes twice a week if you feel like a challenge!

55. Don’t beat yourself up if you skip the odd workout, just make up for it.

56. Use your food diary to track your minutes of exercise each day.

57. Use a 1 to 10 scale to find the right intensity – 1 easy, 10 maximum effort.

58. For optimum fat burning, exercise at a 6 to 7 out of 10.

59. No pain no gain is out.  You don’t have to hurt, you just have to sweat!

60. Always listen to music during workouts, you’ll burn more and enjoy it more.

Some good fat burning options….

61. If you go to the gym use the treadmill, crosstrainer, bike, rower or stepper.

62. Avoid boredom by mixing up different pieces of equipment.

63. Try 5 mins bike, 5 mins cross trainer, 5 mins rower, 5 mins treadmill, daily.

64. Never underestimate the cumulative benefit of daily 20 minute workouts.

65. Set yourself mini-challenges – how many calories can you burn in 20 mins?

66. If your local gym isn’t for you, try walking, jogging, cycling or swimming.

67. Get your best friend / partner / pet chiwawa to go with you for support.

68. Feeling social? Then try local dance classes or group exercise classes.

69. Move more… take the stairs, walk to the shops, hide the remote.

70. If it gets you out of breath then it counts towards your 140 minutes!

Waist toning exercise for the 4 weeks….

71. Set yourself a goal of 350 sit ups a week for the next 4 weeks.

72. Break it down into 50 situps a day, or 100 sit ups every other day.

73. Remember, if you miss a few days you can always make up for it!

74. The perfect situp is performed at a speed of 2 sec up, 2 sec hold, 2 sec down.

75. Think ‘control’ – If you look like you’re having a fit, you’re doing it wrong.

76. Keep your chin off your chest at all times to prevent strain on the neck.

77. Learn how to engage your ‘core muscles’ for optimum results.

78. If you’re not sure, hire a personal trainer to show you the correct technique.

79. The best time to do them is straight after your aerobic workout.

80. The more you do them the easier they’ll get… so don’t be afraid to do extra!

Some other things that will help the waist shrinking cause….

81. Yoga or Pilates. One class a week will really help you learn ‘core control’.

82. Hula Hooping. All that hip swivelling has to do something, right?!

83. Martial Arts. If Bruce Lee’s waistline is anything to go by.

84. Boxercise. Lose inches, and all your pent up aggression.

85. Horse Riding. A great waistline workout, on and off the horse.

86. Lift weights.  It boosts metabolism, which means you’ll burn more fat.

87. Good posture. Stand up tall, draw your tummy in and hold. Forever.

88. Relax more.  It reduces corsitol levels, a hormone that increases belly fat.

89. Get more sleep.  You’ll feel more awake and crave less beige foods.

90. Drink more water. It helps to reduce appetite and calorie intake.

Staying motivated…

91. Email your food diary to a friend each day.

92. Even better, email your food diary to a skinny friend each day!

93. Write a list of all the good things that come with a slimmer waist.

94. Keep it with you and read it whenever your motivation is flagging.

95. Every morning, visualise how you’ll look and feel with a slimmer waistline.

96. Challenge a friend or colleague to see who can lost the most inches.

97. Even better, challenge your whole office to see who can lost the most inches!

98. Print off this list and keep it by your bed.

99. Every night run through this list to see how you’re doing.

100. If you’re hitting 50 or less, challenge yourself to do better tomorrow!

101. And remember… it’s only for 4 weeks!

And when the 4 weeks is up…

You might not have followed all 101 ways to the letter, but if you’re doing more cardio, more situps, eating more regularly, and cutting down on beige foods… you’ll be amazed by the results!

latest trend

eXAM fEAR

How to Get Motivation to Study for Your Exams

Interesting ways to get motivation to study

How to Increase your Motivation to Study

1A. Reward yourself for studying and working on assignments. However, you need to do this after you’ve done everything you planned to do!

2A. Study with others (But make sure you work and don’t just socialise.)

3A. Keep your long-term goals in sight. They’ll slip through your fingers if you don’t do the work.

4A. Cut out distractions. If you’re surrounded by things that you’d rather do than work, you’ll probably abandon your boring studying.

5A. Develop an interest in the subjects you’re studying. That way, the work won’t be such a drag.

6A. Take regular breaks. These should be at logical points in your work. That makes it easier to resume your studying, and to remember what you were working on before.

7A. Work somewhere bright, warm and comfortable.

8A. Set reasonable study goals for each session.

9A. Start early in the day at weekends, and early in the evenings on week days. The longer you put it off your studying, the harder and more onerous it seems.

10A. Just do it. It’s surprisingly rewarding to do something that’s tough!

His/her Favorite Ice cream??

Study a Person Character using His/her Favorite Ice cream

Do you know our personality had a link with our favorite Ice cream?

Identify a person character using their favorite ice cream

What your favourite ice cream says about you?

I’m not sure the experts would agree with this, but it’s fun to see if your favourite ice-cream provides insights into your personality.

1A. Vanilla Ice Cream Lovers: You are described as being colorful, adventurous, a risk taker, and an idealist – ironically with a tendency to be dependent upon others. Essentially, you’re a very private person who prefers to hang out with a few close friends. Your personality is best suited to the kind of person who likes rocky road or vanilla ice-cream.

2A. Double Chocolate Chunk Ice Cream Lovers: You are described as someone who likes to be the centre of attention. You tend to be rather self-absorbed, and may be over-dramatic at times.  You’re also stylish, vivacious, charming, perhaps a bit flirtatious, and the life and soul of the party. You have a low boredom  threshold and are drawn to novel experiences. Your personality is best suited to the kind of person who likes butter pecan or chocolate chip ice cream.

3A. Strawberries and Cream Ice Cream Lovers: You are described as being more withdrawn and introverted. You often find it hard to cope with pressure and stress, and these tend to leave you feeling worn out, overwhelmed and irritable. Your personality is best suited to the kind of person who likes chocolate chip ice cream.

4A. Banana Cream Pie Ice Cream Lovers:  You are described as being balanced, laid back and empathic. You are rarely reactive and generally have a calming influence on people and situations.  Your personality is best suited to the kind of person who likes vanilla, double chocolate chunk, strawberries and cream, chocolate chip, butter pecan or another banana cream pie ice cream lover.

5A. Chocolate Chip Ice Cream Lovers: You are described as being driven, ambitious, organised, competitive, and proactive. You have excellent people skills, and know how to get what you need out of others. Your personality is best suited to the kind of person who likes butter pecan or double chocolate chunk ice cream.

6A. Butter Pecan Ice Cream Lovers:  You are described as being a person of integrity. You like, and abide by, guidelines and rules. You are also smart, conscientious, dependable, reliable and a bit of a perfectionist. You can be competitive - but are also aware of your flaws, weaknesses and shortcomings. Your personality is best suited to the kind of person who likes mint chocolate chip ice cream.

7A. Strawberry Ice Cream Lovers:  You are described as being more of a follower than a leader. You don’t seek, or particularly like, the limelight. However, you make a great team player. Your personality is best suited to the kind of person who likes rocky road, vanilla, mint chocolate chip or strawberry ice cream.

8A. Coffee Ice Cream Lovers: You are described as being the kind of person who lives life to the full. You are passionate, enthusiastic, dramatic – and may also be viewed as being seductive and flirtatious. You live in the moment, follow your heart, and tend to rush full steam ahead – and only think about the consequences later on. Your personality is best suited to the kind of person who likes strawberry ice cream.

9A. Mint Chocolate Chip Ice Cream Lovers: You are described as having a strong cynical streak. You like to know and weigh up all the facts. You are also an analytical thinker, have tendencies towards being contrary and argumentative, and are realistic when setting goals. You’re cautious and careful, especially when it comes to planning for the future. Your personality is best suited to the kind of person who also likes mint chocolate chip ice cream.

10A. Rocky Road Ice Cream Lovers: You are warm, friendly, charming and engaging when you are in social situations. However, you’re focused, driven and goal-oriented at work. You also have a tendency to be impatient, and don’t always suffer fools gladly! Your personality is best suited to others who like rocky road ice cream.