The following are list of the best and worst supplements when it comes to ridding yourself of the following ailments:

MUSCLE PAIN:

Best – heating pads; the warmth from the heating pad penetrates to release muscle tension that releases aches and pains.  It is wonderful for chronic joint pain.

Worst – muscle creams

HEADACHES:

Best – Sage.  If used frequently for 3 months or longer you will also see a profound improvement in hot flashes and other menopausal symptoms.

Worst – Evening Primrose Oil.  This doesn’t outperform placebos which are inactive.

CHEST CONGESTION:

Best – Cough Expectorant.  This will bring the phlegm up and out which is what you want – to get rid of it!

Worst – Cough Suppressant.  This keeps the cough down and you don’t want that.  You want it to come out.

CONSTIPATION:

Best – Probiotic supplements which gives the body back the bacteria that naturally helps you to digest.

Worst – laxative – chronic use and your body will forget how to do it on its own. This is only a quick fix.

GOOD NIGHT’s SLEEP:

Best – Chamomile tea which is a natural sedative.  Sleep on your right side as opposed to your left as this will give your heart a little extra room. Use a humidifier which will circulate the air and give you moisture to help you sleep soundly.

Worst – Alcohol (wine) – drinking before bed will give you a poor quality of sleep.  Sleeping on your left side will not give you as much space in your chest cavity giving you more problems for heart failure.  Using a fan as opposed to a humidifier will dry you out and cause you to wake up thirsty which will disrupt your sleep.  You will not get a relaxed sleep with a fan on in the room.

MIGRAINES:

Best – FEVERVIEW – 1200 mg a day.  This works medicinally to prevent your brain from dilating up.

Worst – Chamomile tea – this will only relax you, not get rid of your migraine.

ARTHRITIS:

Best – Chondroitin – 1200 mg a day. This has been shown to block enzymes that can cause problems and breakdown cartilage.  It reduces swelling and pain.

Worst – Arnica – this works well for muscles but not for joints.

LOW LIBIDO:

Best – Ginseng  - this will boost your sex drive!  It improves arousal in both genders.  Take 600 mg a day.

Worst – Yohimbe – causes rapid increase in blood pressure and heart rate.  This will get you excited but not for the right reason!

IMMUNITY:

Best – Astragalus – 1200 mg a day for stress and fatigue which can lower your immunity.

Worst – DHEA – mother of all stress hormones!

SOAPS TO PREVENT INFECTION:

Best – Foaming Hand Soap with olive oil.  This is a natural antioxidant that has two proven skin soothers like beta-kerotene and vitamin E which can also reverse sun damage.

Worst – Antibacterial hand soap – we don’t need the antibacterial in them because it can contribute to antibiotic resistance and dry your skin as well.

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Dr. Oz has collaborated with Jim Karas on a recent episode of his show where he discusses his NY Times Best Seller, “The 7 Day Energy Surge”.  Jim Karas says to listen to your body and do not reach for chemical energy such as coffee or energy drinks that will cause you to crash.  Too many of us are on a downward energy spiral and need to make positive changes to help improve our energy levels.

First, he says to makeover your morning.  When the alarm goes off, cover your eyes with the palms of your hands and massage the top of your head with your fingers while you inhale for 6 counts through your nose and exhale for 6 counts through your mouth. This will allow you to relax and give your body the oxygen that it needs.

Then wake up, turn on all the lights and open up the shades!  You need light!

Next, eat a power breakfast which is the most important meal of the day and will give you a great start!

Fourth, have a vitamin cocktail.  Mix magnesium (400 mg with 600 mg calcium) and tyrosine – 500 mg, 3 times a day.  This is an amino acid that helps cells talk to each other.  When you are stressed and your body cannot produce the right amounts, our bodies need this supplement.

Fifth, wheat grass powder which is packed with vitamins and nutrients can be found online for only $20.

Sixth, set the stage for sleep and listen to soothing music in the background 45 minutes before going to sleep.  Do this while you are getting ready for bed.

Last, be very well hydrated with lots of water throughout your day.  Eat high water content foods like fruits and vegetables!

Try these methods and you will see significant changes in your energy level!

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Let’s face it…once you hit 40, your body needs to work harder at fighting fatigue and losing weight.   Most women begin to feel more tired and put on weight for no other reason than our metabolism not working as well as it used to.  We also begin to see wrinkles and fine lines that were never there and some women even begin experiencing many hormonal changes.  Well, there are several ways to combat these inevitable changes in our body that will be discussed in this article:

In a recent episode on Dr. Oz, he discusses several areas in which women can begin to look and feel better after 40 and how to be your best in the second half of your life.

First, he discusses FATIGUE FIGHTERS.  Most women in their 40′s have chronic stress which causes you to be tired and wired!  Daily life with work and kids alone can cause women to have chronic stress.  Dr. Oz says to keep an energy booster box with you of the following three items that are fatigue fighters:  Edamame, cheese and ashwagandha tea.  Edamame is high in protein (11 gms in 1/2 a cup).  Cheese helps to stabilize blood sugar and ashwagandha tea decreases inflammation and helps boost your energy.  These are 3 very simple fatigue fighters that you can carry with you and will give you a significant boost of energy!

Next, he discusses HORMONE HELPERS.  At 40, menopause is around the corner and women begin experiencing lots of significant hormonal changes such as hot flashes, vaginal dryness, mood changes, decreased libido, and sleep disturbances.  Dr. Oz says that progesterone cream can be very helpful and to discuss this with your doctor.  It is much better to get a prescription than to get over the counter creams.  It is applied directly to the genital area.  After a few minutes, you will experience a tingling sensation that leads to a cascade of arousal.

Third, he discusses WEIGHT LOSS WONDERS.  Dr. Oz says that too much sugar increases your blood sugar making you more tired and want those sugary foods that pack on the pounds.  Change the foods you eat.  Eat healthier and measure your foods so that you are eating the right size portions of the appropriate foods.  One example of good foods are dried cranberry beans which are loaded with fiber to fill you up and have as much protein as a glass of milk  with only 120 calories in 1/2 a cup.  Another example is purchasing something called the EZ weight plate (ezweightplate.com) – only $20 online.  This allows you to manage your food intake and to appropriately measure your food.

Last, he discusses alternatives to BOTOX.  Gaba super antioxidant cream relaxes your fine muscles underneath the skin and works well underneath the eyes.  It’s only $59 online.  Also, PMD (personal microderm system) that takes 5 minutes to do your whole face.  This exfoliant is used weekly to stimulate collagen in order to slow down fine lines and wrinkles.  After, apply a moisturizer.  This can also be purchased online.

Dr. Oz provided some excellent information in this episode as well as listing a few of the best supplements for women over 40:

1 – Horse chestnut seed extract which helps with varicose veins.  $12 in health stores.

2 – Astragalus which is a pick me up for stress and fatigue.  Also $12 in health stores.  Take 200 mg twice a day.

3 – Borage oil supplement for skin and hair.  After 40, hair doesn’t have the same sheen as it used to when younger.  This helps the hair to look healthier and shiny and the nails to grow stronger and faster.  $9 in health stores.

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Most of us as we get older tend to have less and less sex in our lives because of every day stress and responsibilities.  Let’s face it, when we were younger with no kids and life had no stress, that was probably when we experienced the best sex of our lives. Well, we can change all of that if we just work hard at achieving it as we do with everything else worth working for in our lives.  Sex is important and we should not forget that.  Better sex will help reduce stress and keep you feeling rejuvenated!

Let’s start with foreplay.  Most of us seem to skip right over this when in actuality, this is the best part of sex!  It should last at least 30 minutes.  Remember, anything great is worth the wait!  The longer the foreplay, the better the sex!  Next, are aphrodisiacs. It’s important to set the mood with lighting, music or whatever else gets you in the right mood.   There are also a myriad of supplements such as ginseng and spices in foods such as pepper that help “spice” up your mood.  Women should also where high heels to feel sexier.   As for your libido, use a vibrator ladies!  The rabbit is a good choice.  It will definitely improve your sex life!

Moroever, many women as they get older experience painful sex because of vaginal dryness so try using natural oils, saliva and vaginal estrogen to improve blood flow.

One last thing, take the 100 day challenge and have sex every day for the next 100 days.  At least your significant other will be on board!  This will most definitely improve your sex life!

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You are the world’s leading expert when it comes to your own life. You know better than anyone else what you truly desire, what’s most important to you, and what you most enjoy doing.

It’s always helpful to consider the advice and opinions of others. Yet it’s rarely ever a good idea to let anyone else make your decisions for you.

A lifetime of experience has given you a unique and valuable perspective on what’s best for your life. When you’re seeking some good advice, be sure to listen to your own.

Yes, it’s easier to blindly follow someone else’s advice than it is to think for yourself. Plus, when things don’t work out you have someone to blame.

You’re far better off, however, following your own best instincts when it comes to the direction of your life. Sure, that means you must take full responsibility, and yet with that responsibility comes the possibility of real fulfillment.

Listen to others, learn from others, and let their positive examples inspire you. Then decide for yourself, move confidently forward and live the life you were truly meant to live.

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Many people ask how it is I stay motivated and what are some tips I can give them to do the same.  I have to say that one of my biggest motivations is you guys! For me, it’s a number of different things but a HUGE motivation for me is when I receive an email or a message on one of my sites saying that what I do, how I look, or how I train has motivated somebody else to want to change how they do things.

I find that another huge motivation for me is progress.  It is important for you to track your progress and you can do that however you want to.  Some people like to do it with weekly or bi-weekly pictures, some prefer to just write down notes on a routine basis, or you could even keep a journal…whatever works for you.  For me, once I start to see progress or change, no matter how big or small it is, that keeps me even more motivated to continue on the path that I have started!

Another way to stay motivated is to have images of what you would like to resemble, what you want certain parts of your body to look like, how you want your body to feel etc.  A way to do this is to create a motivation board or a goal board.  Whether you choose to set this up on your fridge, your kitchen wall, your bedroom wall…that’s all up to you  To keep up motivation, put up pictures from magazines that you read in regards to who your role models may be – you may see certain exercises that depict a muscle (such as abs) that you would like to try to reach.   You can also just put up images, pictures, or cutouts of anything that reminds you of what you are doing, of where you want to be, and how you want to make it there!  It could be something that means absolutely nothing to anybody else – but that picture or image makes you smile and makes you remember the goals you are trying to reach!

I want to emphasize this point as well…it is wonderful to have role models, to have people that you would like to resemble - but remember to be happy with you and always still want to be you!!! Every single one of us is different. We have different genes and different shapes and sizes.  My biggest advice is to work with what you have to the best of your ability and keep motivating yourself with these positive steps forward. It is absolutely great to have role models or people that you look to to be like (not just because of what they look like but because of what they represent as a person), but never let yourself take away from wanting to be you because you would rather be somebody else.

I hope this has given you all a few tips as to how to stay motivated.  Always remember that you all have been a huge motivation for me and in turn I hope to do the same for you!!!  Keep pushing – you all are doing amazing!!!

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How do you get the things in your life going your way? Take responsibility for making them go your way.
How do you make sure the day is filled with what you prefer to be doing? Be the person who fills it.
How do you get the most value and fulfillment from your precious time? Use that time to take meaningful, value-producing action.
Do you have an action plan?
Do what it takes to take the initiative. Now is when you can decide how your life is going to be and do the work to make it so.
Make tomorrow a great day by preparing for it today. Instead of complaining about how things turn out, do the work that will determine how they turn out.
What would your life look like if it looked exactly the way you wish? Take control, take the initiative, and you can make it so.

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One of the top questions I get asked is “What type of cardio should I be doing?”.  I believe, as I do with the type of training routine a person needs and diet, that you need to gear your cardio to your goals.  I also believe in changing it up and not sticking with the same exact routine day in and day out.

Much like you need to shock your muscles when weight training, you also need to shock your body with cardio.  Change up your cardio so your body stays guessing, stays surprised and does not grow accustomed to the same thing over and over.  As you will notice when your body gets used to something…there is no change!!!

Let me also specify something before I continue…I am not talking about prep for a show.  When I prep for a show my cardio stays pretty much the same but that is due to the great change in diet as the weeks progress, the rotation and depletion of certain foods and the usual lack of energy and stamina as you approach closer to your show.

Most people that are asking are not in competition mode Most people asking are ones trying to see changes in their body and/or wanting to shed extra pounds.  I do HIIT (high intensity interval training), I also do standard cardio on the treadmill, elliptical, bike and change up the speed, resistance, etc. depending on what I am training for. I find that what works best for me for a shoot is not what I would do for a show.  Due to length of time that I may have to prep for each situation and what kind of look I need to have going in to a shoot as opposed to a show, determines my cardio.    Also where my starting point is, what I look like at that exact time that I find out I have something coming up also determines my cardio.

Another big tip that I give to many people who ask is experiment!!!  Do not be afraid to experiment and find out what works best with YOUR body!! There is no rule or rulebook that says you HAVE to do this, you CAN’T do that and if you don’t, it won’t work!!  My best advice is to work with one type for a set amount of time and then switch it up.  You may also hate a certain kind of cardio and if that is going to keep you from doing it altogether then don’t do that kind!

I will end with this….cardio, what ever form you choose to work with, monitor your results, monitor your body and continually strive for change.  Change brings results!!!!

Have fun ladies!!!!

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Effort alone does not create achievement. Somebody can put forth a lifetime of effort and not have much to show for it.

What counts is focused effort in the service of a meaningful purpose. Get that, and you’re really getting somewhere.

I’ve been told by one of my best friends in my career that my “laser focus” is commendable, and responsible for much of my success.

Just being busy is not going to make you successful. Instead of merely using up time, find a way to create real, desirable value with the time you have available.

I’ve also been told by two of the most dedicated people I know in my chosen career not to comfort myself with being aimlessly busy.

So it’s important to challenge yourself to get meaningful results from your time and effort.

Outstanding achievement and disappointing mediocrity are both built from the same twenty-four hours in each day. The difference is not one of time or even effort, but of focus on your true purpose.

As long as you’re making the effort, as long as you’re using up resources, as long as you’re spending the time, make it all count. Make a habit of doing what really matters, and you’ll enjoy a life that’s really great.

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One of the very best cures for worry is gratitude. When your thoughts are filled with gratitude, there’s no room left for worry.

How much time do you spend during the day, and all the hours of the night worrying? I’m guilty of that one!

Whatever you focus your thoughts on grows more prominent and abundant in your life. So instead of focusing on what you fear might happen, focus on what you know is already good in your world. See what you can do today to make a difference in the world just for today.

Worry is not any fun, and it doesn’t get you anything you want to have. Gratitude, on the other hand, feels great and opens your life to more positive possibilities.

It’s just as easy to be thankful as it is to be worried. You simply have to make the choice of one over the other. Which is yours?

Are your goals on the top of your mind this morning? We’ve talked about this repeatedly. NOW, take action.

If you try to fight against thoughts of worry, that just brings on more worry. Yet, when you begin to count and appreciate your blessings, the worry gets crowded out of your mind.

Sorry this thought is a little late, I have today off, and I’m REALLY taking the day off!! It’s healthy to do that once in a while.

Now, make a habit of being thankful. And you’ll never have to worry. Think about it………..

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