5 Best Moves To Elminate Fat Between Your Thighs!

This confession will come as no surprise to my friends and family, most of whom have spent many glorious years making merry over my tendency to nod off over breakfast, my need for copious amounts of coffee before noon, and my late-night bursts of productivity.

For years I’ve tried to pretend I’m one of “them”—those chirpy, cheerful folks who rise effortlessly at dawn to go after that proverbial worm. I’ve also spent many years suppressing the urge to complain bitterly about a world where night owls like me suffer grievous discrimination at the hands of those ubiquitous “normal” people.

 So those who know me best are always startled—no, make that shocked—to find out that I do most of my exercising in the early hours of the day, anywhere from 6 a.m. to 9 a.m. They’re even more astonished, after an initial double take, to discover that I actually like to get my exercise in early.

 Really.

And though my morning-exercise regimen started out as a concession to the practical constraints of my life, I have since discovered that there are some very good benefits to learning to love exercise in the morning—so I’ll share with you my “Top Ten Reasons” for getting up with the early birds to get moving:

1- Exercising early in the morning "jump starts" your metabolism, keeping it elevated for hours, sometimes for up to 24 hours! As a result, you’ll be burning more calories all day long—just because you exercised in the morning.  

   2- Exercising in the morning energizes you for the day—not to mention that gratifying feeling of virtue you have knowing you’ve done something disciplined and good for you. (Much better than a worm!)

    3-Studies have shown that exercise significantly increases mental acuity—a benefit that lasts four to ten hours after your workout ends. Exercising in the a.m. means you get to harness that brainpower, instead of wasting it while you’re snoozing.

    4-Assuming you make exercise a true priority, it shouldn’t be a major problem to get up 30 to 60 minutes earlier—especially since regular exercise generally means a higher quality of sleep, which in turn means you’ll probably require less sleep. (If getting up 30 to 60 minutes earlier each day seems too daunting, you can ease into it with 10 to 20 minutes at first.)

    

5-When you exercise at about the same time every morning—especially if you wake up regularly at about the same time—you’re regulating your body's endocrine system and circadian rhythms. Your body learns that you do the same thing just about every day, and it begins to prepare for waking and exercise several hours before you actually open your eyes. That’s beneficial because:

        -Your body’s not “confused” by wildly changing wake-up times, which means waking up is much less painful. (You may even find that you don’t need an alarm clock most days.)  

       - Hormones prepare your body for exercise by regulating blood pressure, heart rate, blood flow to muscles, etc. 

       - Your metabolism, along with all the hormones involved in activity and exercise, begin to elevate while you're sleeping. As a result, you’ll feel more alert, energized, and ready to exercise when you do wake up

 6. Many people find that morning exercise has a tendency to regulate their appetite for the rest of the day. Not only do they eat less (since activity causes the release of endorphins, which in turn diminishes appetite), they also choose healthier portions of healthier foods.

   

7. People who consistently exercise find, sometimes to their great surprise, that the appointed time every morning evolves into something they look forward to. Besides the satisfaction of taking care of themselves, they find it’s a great time to plan their day, pray, or just think more clearly—things most of us often don’t get to do otherwise.

  

 8. Exercising first thing in the morning is the most foolproof way to ensure that other things don’t overtake your fitness commitment, particularly if you have a hectic family life. (It’s so easy to wimp out in the evening, when we’re tired or faced with such tasks as rustling up dinner and helping with homework.)

  

 9. More than 90% of those who exercise consistently have a morning fitness routine. If you want to exercise on a regular basis, the odds are in your favor if you squeeze your workout into the a.m.

  

 10. Non-morning people can always trick themselves in the a.m. Having trouble psyching yourself up for a sunrise jog? Do what I did—tell yourself that you’ll still be so fast asleep that you won’t even remember—much less mind! 

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10 SIMPLE UPDOS FOR SHOULDER LENGTH HAIR

Shoulder length hair is so versatile! It’s long enough to pull up, short enough to stay out of the way when you wear it down and easy enough to style fast. But if you’re like me, you probably like to change up your hairdo now and again.

Maybe you’re going to an event and need to find simple and easy wedding hairstyles or prom hair ideas. Perhaps you want inspiration to look trendier and pulled together on days you don’t have time to wash and blow dry your locks. Or perhaps it’s warm outside and your hair is just long enough to feel hot and sticky on the back of your neck.

Well, this collection of simple updos for shoulder length hair will give you tons of ideas and cover all your bases. I found these tutorials on The Small Things Blog channel on YouTube. I’ve been watching Kate’s hair tutorials for MONTHS now. I love how simple and elegant they are, and how easy it is to recreate these hair ideas without shelling out hundreds of dollars at the sAt the end of the day, medium length hair gives you the best of both worlds—long and short. With the right styles, you’ll love wearing your shoulder length hair up. It’s polished, professional and a heck of a lot easier than shampooing and blow drying every morning so you can wear your hair down!

Here are ten simple updos for shoulder length hair to try to today!

Low Chignon Hair Tutorial

This elegant chignon tutorial starts with wavy, second-day hair (although it would still work with straight hair as well). It’s super sophisticated and swept a little to the side, for extra interest. She adds volume using a powdered texturizer like L’ANZA Healing Style Powder Up Texturizer, which is a great way to add oomph to your style. Aside from the texturizer, it’s all about a few carefully placed bobby pins to create a style that comes together in minutes and looks ready for the office or eve night out

Casual Half Up

I’m a huge fan of the casual half-up style for shoulder length hair. It works on straight or curly hair and looks oh-so-pretty. This is a sexy style that channels Bridget Bardot and other 70’s screen sirens. It’s got an easy, “just thrown together” look, but it’s romantic, soft and comes together in minutes. Again, a few pins and clear elastics are all you need for this lovely hairstyle.

Fold Over Bang Twist Tutorial

Girls with bangs know the struggle! Some days your fringe won’t cooperate or behave. This fold-over bang twist is a great solution for growing out your bangs, changing up your look or even creating a fun new look if you don’t have bangs, but want to sweep your hair to the side. So many women aren’t quite sure what to do with the in-between bang stage and this is a solution that is polished and put-together (as opposed to slapping in a clip and crossing your fingers). Bonus—only ONE bobby pin is required! So easy!

Side French Braid Ponytail

I love how “done” this style looks. This side French braid appears complicated but it’s SO easy to follow the tutorial, you’ll quickly do this in five minutes in the morning. It’s a perfect style for a hot day, a summer wedding or concert. Your hair will stay out of the way and cool all day (or night) long.

Lived In Messy Bun

We all love the messy bun look! It’s the perfect “just tossed together” look, but as she explains in the tutorial using a teeny bit of effort helps this hairstyle really come together. She recommends a texturizing spray like Amika Obliphica Un.Done texture Spray. She also uses the popular “no crease” fabric or ribbon ponytail holders. The best part of this shoulder-length messy bun is the style works even better with second-day dirty hair! No wash required!

The Twisted Phonytail

How cute is the “phonytail” name for this style? Kate’s tutorials are so accessible and easy to follow and she’s funny too! Her styles are truly effortless (but look fantastic). This phonytail is no exception. She adds texture with Bumble and Bumble Thickening Dry Spun Finish spray and then simply twists this style together in a few minutes using clear elastics and bobby pins. The final look is perfectly put-together and sophisticated.

French Twist Tutorial

The French twist is one of those classic hairstyles that always eluded me. It’s so sleek and pretty, but how does the hair tuck into the twist like that? Well, after watching this simple hairstyle tutorial, I finally get it! This French twist starts with dry shampoo—she uses KMS HairPlay Makeover Spray. After teasing the hair, she sweeps and pins it to one side, and then moves and twists pieces of hair in small sections. Like, magic, the twist comes together, and she finishes the hairstyle with a jeweled clip. Très belle!

Elegant Half Up

This style works best on medium length, fine hair, but as she says in the tutorial, the style is adjustable for all hair types and textures. This elegant half-up hairdo looks so gorgeous and complicated, but it only requires bobby pins! The crisscross woven texture across the back of the head looks like it requires fancy skills, but honestly, it’s simply swoop and pin! Such an easy, pretty hairstyle!

The Dutch Braid

The Dutch braid is also known as a reverse French braid. Instead of being tucked under, the braid sets on top of the hair. It’s a very striking look, especially with the deep side part. This is another excellent style for camouflaging bangs or dealing with the in-between bang stage when you’re growing them out. The pretty braid sets across the front of your hair like a cute headband or crown, holding hair off your face. Better still, it’s a great style for second day hair!

The Messiest of Buns Tutorial

Messy bun lovers this one is for you! She uses texture powder to start this style again, but suggests you could also use Redkin Quick Tease 15 Backcombing Finishing Spray to get a backcombed, big-hair look. To create the bun, you loosely clump the hair in your hand, wrap an elastic around it, pull it apart and loosen it up. From there, pin in any stray hairs and pull the top up to add volume. Spritz with a little hairspray and you’re good to go!

I love all of Kate’s great hairstyle tips and tutorial videos, and I’m sure you will too! To follow The Small Things Blog on YouTube, 

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If you love these updos for shoulder length hair as much as we do, please share them on Pinterest!

And if you’re looking for more hairstyles to keep your locks looking stylish year-round, please follow our Hair board where we share all kinds of inspiration!

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7 Sex Habits To Ditch Before You Turn 30!

Bad dating habits — like big, far-fetched dreams or visions of marrying an unavailable man or woman — are hard to let go of. And when it comes to your sex habits, it can be even more difficult to take a long hard look at what you thought was serving you and realize it’s time for an upgrade. While your 20s are all about discovery and laying the foundation for what you hope for in the years to come, your 30s are all about taking what you've learned and making your sex life stronger, both for yourself and for your partner

Apart from the simple goal of making what already feels good feel better, another convincing reason to ditch bad sex habits is how your sexuality peaks in your 30s. “Women become more sexual in their 30s, having more fantasies and even having more sex,” Dr. Melissa Fogel, a licensed psychologist and certified sex therapist, tells Bustle. “Women have more intense orgasms and are more aware of what their body likes and dislikes. They also tend to be more confident with their own bodies once they reach their 30s. Being confident allows you not to focus on all of those insecurities you have about yourself and just enjoy the sensations and pleasure during sex.”

But to really relish all of the perks of being a sexual being in your 30s, there are some bad sex habits you need to leave in your 20s.

1. Risky Sex

Risky behavior involves sex that’s unprotected or makes you feel awful, whether that entails not using condoms, drinking too much, or having casual sex when you're not into it. It's not the kind of sex you want to be having in your 30s. Fogel says to avoid putting yourself in a situation with "potentially harmful outcomes.”

2. Mimicking A Porn Star in Bed

When you were first starting to have sex, you likely learned from movies (pornographic or not) that when a woman is turned on, she’s loud. But have you considered whether that’s really you when you’re getting hot? Sex expert Coleen Singer tells Bustle that by the time you reach 30, you should be able to own who you are in bed, without sounding like someone you're not. “A steady stream of fake moaning and ‘Oh BABY!’ is what you’ll find on TV, but in most instances, that's simply distracting, quite possibly annoying, and will quickly give you a sore throat!” she says. “Let yourself go. When you are enjoying what is happening, your body will naturally express it.”

3. Being Insecure About Your Body

You’ve figured out by now that nothing is perfect, and that nothing goes as planned. So apply that same logic to whatever makes you insecure in the bedroom. Fogel says that confident women are more desirable and have better sex: "Everyone has those parts of their body that make them insecure, but focusing on [them] is a surefire way to take away from the enjoyment of sex. Just let go, love who you are and enjoy the ride.”

4. Faking Your Orgasms (Most Of The Time)

As you approach the big 3-0, psychotherapist Esther Boykin says that it’s time to make not faking it the rule, not the exception. “Orgasms are one of the few places in life where ‘fake it till you make it’ is never going to work. By now, you are hopefully choosing sexual partners who are invested in your pleasure as much as they are their own. Give them an opportunity to help you reach your happy place, and if it doesn't happen, don't be afraid to share it. Be gentle with your words, and remember that figuring out how to have an orgasm should be as much fun as the orgasm itself.”

5. Naming Your Genitals

Considering you can stand up in front of your entire team and deliver a killer presentation or save up enough money for a two-week trip to Spain, you’re likely mature enough to call your vagina what it is: a vagina. Being squeamish when talking about body parts might have made for a cute game when you were younger, but now, if you’re going to talk about your parts down there (or your partner’s), Singer advises that it’s time to confidently call them what they’re actually medically named.

6. Having Sex When You Don't Really Want To

In your 20s, you might have thought that sex would help bring you closer to someone who maybe didn’t want that to begin with. While sex definitely builds intimacy in a committed, two-way street relationship, using it as a bargaining tool will only continue to disappoint you. That’s why Boykin says that in your 30s, it’s time to really only have sex when you’re fully comfortable with who you’re having sex with.

“Far too often, young women find themselves having sex (fully consensual sex) as a way to create a bond rather than because they are truly in the mood or even ready to fool around. If you haven't already, your 30s are the perfect time to kick the habit of using sex as a way to create a false sense of emotional intimacy,” Boykin says. “Whether you are unsure if he [or she] likes you as much as you like him [or her], or if you're trying to convince yourself to stick with a relationship that looks good on paper but doesn't feel special, sex should no longer be a replacement for genuine emotional attachment.”

7. Not Taking Control

Regardless of why you might hold off from taking the lead in the bedroom — a bad experience from a previous relationship, or not feeling sexy enough to hop on top — as you get older, taking ownership of your sex drive (and your sex life) is not only healthy, but a turn-on for your partner. “As our confidence builds, we are able to shed the shyness we had in our 20s,” Singer says, "which can range from you being the initiator to exploring ways that you can be the dominant from time to time.” And the right partner will want to have equal roles in the bedroom, anyways. Go for it.

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6 Steps To Healthy Hair!

Hair is something that you probably spend a lot of time, energy, and money on, right? That’s because it’s an important part of your overall look. But maybe you don’t need to spend so much time thinking about how to make your hair stay healthy. It could be easier than you realize.

Try these 6 natural steps for lovely hair:

1. Using Castor Oil
Find a rather large bowl and get ready to prepare your concoction.
The first thing to do is drop one tablespoon of castor oil into the bowl.
This amazing ingredient helps your hair in many ways including keeping it strong and avoiding thinning, promoting growth, naturally conditioning it and fighting against going gray.

2. Add Olive Oil
After your castor oil, put a tablespoon of olive oil to the mix.
You will love the effects of olive oil for hair.
It provides overall general protection from damage, and also works in reducing your hair’s frizziness.
Curly-haired ladies, this one’s for you!

3. Don’t Forget Coconut Oil
Now it’s time to combine one tablespoon of coconut oil into your concoction.
Not only does it smell delicious, but it also has antibacterial purposes.
Coconut oil is full of nutrients, will boost your circulation, and stop hair from breaking easily.

4. Indulge in a Massage
You’ve mixed your three different oils together in your bowl, and now it’s time to rub it all into your hair.
Focus on getting the oils to touch your scalp, and massage your head for fifteen minutes, while sitting comfortably.

5. Wrap Hair in Hot Towel
After your massage, dunk a towel in hot water, wrap your hair, leaving it for three minutes.
This helps the steam condition your head .

6. Gentle Shampooing
Remove your towel, get in the shower, and wash hair.
Try to use a gentle shampoo so that you don’t undo the great work you’ve just done in your hair.
You can follow this simple and natural routine at home a couple of times per week for great results.
Your hair will be softer, shinier, and healthier after just one month!
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