How to Lose the last 10 Pounds: Workout Routine

So, you’re in decent shape, you exercise, you watch what you eat. So why can’t you shed those last ten pounds? Actually, you can—but not by dieting madly or sweating it off the usual way! Luckily, there’s another way to a leaner, stronger body: tweaking your body composition. Muscle cells have twice the metabolic activity of fat cells, which means the higher your ratio of muscle to fat, the higher your metabolism and the more calories you burn at rest.

If you focus on building muscle, you can get leaner without any radical diet interventions or dramatic increases in exercise time- A perfect strategy for winter for winter-and that way, come spring, you’ll be building on fitness gains instead of making up for lost time.

 Try this total-body workout from The Women’s Health Big Book of Exercises 

You will need: A set of Dumbbells (Women should normally go for 2-4 kg weights)

Do 10-15 repetitions of each work until you arrive at 2-3 sets with a few seconds break between sets.
MINI-CIRCUIT 1

Exercise 1: Offset Reverse Dumbbell Lunge (Step Back with Right Leg)

The Target: Your thighs, hips and abs
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Stand holding a dumbbell in your right hand next to your shoulder, with your arm bent [A]. With your left foot, step backward into a reverse lunge and lower your body until your back knee almost touches the floor [B]. Repeat, until you’ve done all your reps.
Exercise 2: Underhand Grip Rear Lateral Raise

The Target: Your upper back and rear shoulders
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Grab a pair of dumbbells, and stand with your feet shoulder-width apart and knees slightly bent. Bend at your hips, keeping your lower back naturally arched (don’t round it!), and lower your torso until it’s almost parallel to the floor. Let the dumbbells hang at arm’s length from your shoulders, your palms facing forward [A]. Without moving your torso or bending your elbows, raise your arms straight out to your sides until they’re in line with your body [B]. Pause, then slowly lower the dumbbells back to the starting position.

Exercise 3: Offset Reverse Dumbbell Lunge (Step Back with Left Leg)

The Target: Your thighs, hips and abs
3
Stand holding a dumbbell in your left hand next to your shoulder, with your arm bent [A]. With your right foot, step backward into a reverse lunge and lower your body until your back knee almost touches the floor [B]. Push yourself back to the starting position and repeat until you’ve done all your reps.

MINI CIRCUIT 2

Exercise 1: Swiss Ball Dumbbell Chest Press

The Target: Your chest, triceps, shoulders, abs and hips
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Grab a pair of dumbbells and position your body so that your upper and middle back are placed firmly on the ball. Raise your hips so that your body forms a straight line from your knees to your shoulders. Hold the dumbbells above your chest with your arms straight and your palms facing out (but turned slightly inward) [A]. Lower the dumbbells to the sides of your chest [B], then press them back up and together. That’s one repetition.

Exercise 2: Goblet Squat

The Target: Your thighs and hips
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Grab one end of a dumbbell with both hands and hold it vertically in front of your chest (pretend it’s a big goblet). Stand with your feet slightly beyond shoulder width [A]. Keeping your back naturally arched, push your hips back, bend your knees, and lower your body until the tops of your thighs are at least parallel to the floor [B]. Pause, and push yourself up to the starting position.
Exercise 3. Dumbbell Row
The Target: Your back and biceps
6
Grab a pair of dumbbells, and stand with your feet shoulder-width apart and knees slightly bent. Bend at your hips, keeping your lower back naturally arched (don’t round it!), and lower your torso until it’s almost parallel to the floor. Let the dumbbells hang at arm’s length from your shoulders [A]. Pull the dumbbells to the sides of your torso, by raising your upper arms, bending your elbows and squeezing your shoulder blades together [B]. Pause, then slowly lower the dumbbells back to the starting position.

MINI-CIRCUIT 3 

Exercise 1: Thrusters

The Target: Your thighs, hips, shoulders and triceps
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Hold a pair of dumbbells next to your shoulders and stand with your feet shoulder-width apart [A]. Keeping your back naturally arched, push your hips back, bend your knees, and lower your body until the tops of your thighs are at least parallel to the floor [B]. Now push yourself back up, but as you do, press the dumbbells overhead until your arms are completely straight [C]. Lower the dumbbells back to the starting position. That’s one repetition.

Exercise 2: Swiss Ball Hip Raise and Leg Curl


The Target: Your hips, butt and hamstrings
8
Lie on your back on the floor and place your lower legs on a Swiss ball. Place your arms out to your sides at a 90-degree angle, your palms facing up [A]. Now push your hips up so that your body forms a straight line from shoulders to knees [B]. Without pausing, pull your heels toward you and roll the ball as close as possible to your butt [C]. Pause and reverse the motion by rolling the ball back until your body is in a straight line. Lower your hips back to the floor and repeat.

Exercise 3: T-Stabilization

The Target: Your abs, lower back and hips
9
Assume a push-up position. Your body should form a straight line from your head to your ankles. Tighten your core by trying to make your stomach as skinny as possible, and hold that contraction for the entire exercise [A]. Keeping your arms straight and your body rigid, shift your weight onto your left arm and rotate your torso up and to the right until you’re facing sideways. (Pretend you’re reaching upward.) Pause for three seconds, then lower back down the starting position, rotate all the way to your right and hold again. Continue to rotate back and forth.

Images from http://www.oprah.com

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Why Use a Facial Toner?

The bare minimum you should give your face every day is WASH, TONE and MOISTURISE. To keep your skin looking and feeling young and healthy a good cleansing, toning and moisturizing routine is essential, both for men and women alike.While washing and moisturising parts are rather clear, the toning one often confuses. So, here it goes for you unbelievers:

Toning

Toning is the process of removing dead skin cells,  from your face, as well as removing any extra oil, dirt, makeup or cleanser that may remain after cleansing. What toning actually does is puts your skin back to its normal PH level and prepares it for moisturising.Whilst Clensing opens your pores to clean them out, toning closes them! IF you don’t tone you are technically washing your face for no reason because  you lose moisture in your skin and you become dehydrated. Also, you are leaving your pores susceptible to dust and other air borne particles settling in your pores. Toning will help keep your skin clear and firm by leaving you with a layer of new healthy skin cells. Toners will also instantly freshen up your skin, so you can use a toner to ‘put together’ your face after a long night of  clubbing and dancing!

Toners are often heavy on water and alcohol and sometimes contain other ingredients like salicylic acid, witch hazel, benzoyl peroxide. Most of the dermatologists say that if you cleanse your face regularly twice a day with the appropriate skincare products you can go without a toner, but those with oily or acne-prone skin swear by toners as they keep their skin clean and fresh and remove the excess oil from the surface of the skin. Most people with problem skin look for a toner containing alcohol as it dries the pimples faster. You should look for a product specifically designed for your type of facial skin. For oily or acne-prone skin, go for a toner containing salicylic acid, glycolic acid, hydroxyl acid. If the amount of alcohol is too much it can provoke production of more oils which in turn means more pimples, more blackheads, clogged pores.

Recommended Products:

 To Apply: First, thoroughly clense your skin and rinse with luke warm water. A toner should be applied with a cotton pad. To prepare your toner, saturate the cotton pad and pat the toner gently over your face and neck area. Apply it to the forehead, cheeks, chin and nose, or to the whole face. Never rub your skin when applying toner. 

Your skin is now ready to moisturise. Moisturising replenishes the skins natural moisture which can help  prevent dry skin and the formation of wrinkles. So, if you have not started using a toner yet, this is the time to get yourself one!

Get an A+ Manicure in Your Own Home (Fake Nails)

Getting an A+ manicure doesn’t necessarily mean a visit to the beauty salon to have a cosmetician work on your hands, especially not when you can get the same results in the comfort of your home at a fraction of the cost!

Having had problems with my natural nails over the years (due to my bad habit of biting nails), I have tried  many different cosmetic nail options to try and make my nails look better. Manicures have never worked for me, mainly because my nails have never been long enough to get them done. Gel nails have proved a nightmare and not flexible enough for modelling jobs. The only option that has worked effectively over the past years for me is artificial (stick-on) nails. Artificial nails look real, they don’t chip easily, they can last up to 10 days and have definitely saved me a fortune over the years whilst achieving  perfect natural looking (fake) manicured nails. Plus, I always get complimented on may nails which feels fantastic! Any woman can get a perfect (fake) manicure at home with some patience and by following the guidelines below:

Firstly, you can purchase fake nails of various lengths and styles from many high street stores. I find Superdrug has a good variety and more reasonable prices. The average price for good quality fake nails is about £6.45. If you are a model, choose natural looking short length nails. Most nail packs come with 24 nails, a nail file and glue.

Applying fake nails is extremely easy and only takes up about 10 minutes of you time. To apply the fake nails, you will need the following items: Nail glue, brush, buffer, nail file, cuticle pusher and cuticle nipper, although the last few items are not extremely necessary.

To begin, push your cuticles back, then remove excess cuticles and buff/clean nails before applying fake nails. File your nails down if you need to. Step two of the procedure implies choosing the nails that fit your nail, lay them out in front of you in order. Then apply nail glue to your natural nail (only) or another way is to apply the glue to both your natural nail and the fake nail.  Ensure you apply plenty of pressure  for  about 10 to 15 seconds to make sure all air bubbles are pushed out from in between the natural and the fake nail. You can then proceed to filing the nail in the shape that you like and that best suits your hand.  They should last up to 10 days!

Removing them is just as easy. Remove by soaking all fingers in an artificial nail remover, take your hand out after five minutes and file the nail. Then place your hand back into the solution – don’t be tempted to pull them off. Although I must admit I have done this several times, and it rally doesn’t affect my nails at all!! If you dare to go wild for a special occasion or holiday, you have many different fake nail options too!

I hope this blog helps everyone with horrible natural nails like mine!

Author: Numba Siluka