₦airaland Forum

If you don't have a tube for the squat row then do a two arm swing with a weight or heavy rock. http://www.youtube.com/watch?v=h3RUHtLcdrs

If you want to start working out and always wanted to try a boot camp class, then this program is for you. I designed it for my clients who have a very low fitness level. These exercises can be done at home. http://thefrugalexerciser..com/2013/02/a-baby-boot-camp-for-beginners.html

*Kails*:
Sis have you started/completed it yet?

I finished level one. Where can I find level two?

Let me know if you try this and how it goes.

You always had a goal to run a race one day but you did not know where to start. I have the program for you because it starts you out slowly, very slowly. This may help you from being injured or developing a lot of musculoskeletal problems; however, you will need a good pair of running shoes and a stop watch.


Not theses

https://kedoff.net/data/images/small/4f54b261302b1_keds%2031300.jpg







but theses


https://theextralung.com/wp-content/uploads/2012/08/shoes.jpg












Run/walk level one
You do this program 4 days a week


Week 1
Walk 20 minutes Run 30 seconds/Walk 30 seconds (4 times) Walk 10 minutes
Cool-down walk for 2 minutes and then stretch

Week 2
Walk 18 minutes Run 30 seconds/walk 30 seconds (6 times) Walk 10 minutes
Cool-down walk for 2 minutes and then stretch

Week 3
Walk 16 minutes Run 30 seconds/walk 30 seconds (8 times) Walk 10 minutes
Cool-down walk for 2 minutes and then stretch

Week 4
Walk 14 minutes Run 30 seconds/walk 30 seconds (10 times) Walk 10 minutes
Cool-down walk for 2 minutes and then stretch

Look at my beginning workout for the stretching exercises.
http://thefrugalexerciser..com/2012/07/twenty-minute-workout-for-beginners-and.html

This will get you started and I will update and give you level 2 in four weeks. Let me know how it is working for you. It's slow but it will help you from developing a lot of aches and pains.

pheyikemi: Hope u knw dat excessive intake of water leads to water intoxication, but if u r based in d north itz undastandable. So dont exceed d daily water requirement

I know that and 6 to 8 glasses a day isn't going to make me exceed anything especially since I exercise a lot. The challenge is asking anyone to drink a lot of water.

I was drinking my 8 glasses a water a day but slacked off. The water regime restarted on Monday and does anyone would like to join me?

Read the article and we will check in here.

http://thefrugalexerciser..com/2012/10/drink-more-water-challenge.html

Doing this tomorrow

I did this workout today and I think beginners should rest for 2 minutes between each cycle or circuit.

I posted this on another thread about baldness.

Try Rogaine or a laser hair comb. Here is the article on hair loss. Please ignore the previous silly comments.



https://www.youtube.com/watch?v=EUeJTjEKHfQ


If you are not too far gone start with the comb,mixonidil or both.
http://en.wikipedia.org/wiki/Minoxidil
http://www.hairmax.com/

darmochy1: Is your diet making you fat? Discover how you can burn those excess fats by taking Nigerian recipes by clicking this link:
http://tlnfitness.com?ap_id=darmochy1

Also it is LOSE weight not Loose weight. A lot of people make that mistake.

You have to buy your book to get the recipes. Can you supply one recipe so we can see what a healthy Nigerian recipe looks like?

Jumping rope can get you in shape fast but it can be a tough workout and hard on your body. If you are a beginner, here is a program that can get you started and won't wreck your joints. A good jump rope can cost you less than $15 so this is another inexpensive workout.


Preparation
Before you begin, you want to make sure you are not jumping on cement. You should jump on a hardwood floor or if you are on cement, jump on a yoga mat or thin carpet. Warm-up for 3 to 4 minutes before beginning, like walking in place.

* If you have problems with your lower extremities, ask your doctor about doing this program.


Beginner jump rope program
Jump rope for 30 to 45 seconds
Walk in place 1 minute
----------------
Jump rope for 30 to 45 seconds
Opposite elbow to knee 1 minute
----------------
Jump rope for 30 to 45 seconds
Hamstring kicks(heel to butt(bum) 1 minute
----------------
Jump rope for 30 to 45 seconds
Step touch(step side to side) 1 minute
----------------
Jump rope for 30 to 45 seconds
March forward 4 steps & back 4 steps 1 minute
----------------
Repeat 2 or 3 times

Cool-down
3 minutes(walk in place, step touch)

Stretch
Get the pictures from the article.
http://thefrugalexerciser..com/2012/10/jump-rope-fitness-beginner-level.html

Doing this in two hours, day one.

You will probably be okay but you have to stop using an emergency contraceptive as a regular contraceptive. It might take months before your body heals itself. If you are having sex put on your big girl pants and go to the doctor to get a contraceptive or ask boyfriend to use a condom. Let's see him be responsible too.

I looked it up. You hormones are probably off from using Postinor. If you need to take birth control get the pill or condoms. Stop using it that way, it's only for emergencies.


Take 2 pills within 120 hours after unprotected sex. This 2-pill dose contains 1.5 mg of levonorgestrel. (In some countries, a 1-pill formulation is available under the brand name Postinor 1 or Postinor2 Unidosis, and a single pill contains 1.5 mg of levonorgestrel.) Click here for a list of countries where Postinor and other emergency contraceptive pill brands are available, or you can search for other morning after pill brands available worldwide using our pills database.

mamaxxx: Doctors in the house I need your advice on this. So there was a period of about 8 months when I bled wenever I had sexual intercourse, the bleeding usually started during and lasted till the follwoing day after intercourse. It stopped though, without medical intervention. (Please don't ask y I didn't seek medical help then)

I've had regular mensutural periods, up until 3 months back when I was on regular intake of postinor for about 2 months..which even left me bleeding atsome point for about 2 weeks.

Now I'm scared that with my past neglect of my sexual health I may have damaged something there and thus rendered myself infertile. Please talk to me!

Ps- I take my reproductive health very serious now, I've even run a couple of tests and scans which shows that everything is healthy except that I have an inverted womb, however I'm scared that the result of this my past carelessly with only surface when I try to conceive. I'm scared, I want nothing more than to be a mother.


Please also note that my patner and I have been having unprotected sex , thought he withdraws before ejaculation, but I still wonder y conception hasn't taken place. I just need reassurance

What is postinor?

The only way to tell you are infertile is to see a doctor and let him tell you. Do you want to have children with your boyfriend? Does he want to have children with you? These are the things you should be asking? You might not be infertile just unlucky but your boyfriend is using the withdrawl method of birth control, he might not be ready to have children.

JallowBah:
https://www.youtube.com/watch?v=fe2SC3RhjqQ&feature=relmfu

Since I am on day 2, this is the one I will do in about five min..

I will join you but I'm doing nowloss How to get a bigger but one day and I will do the butt bible the other day.

LILGWANZ: [color=#000000][/color]Pls am a teenager but i am suffering from pimples and i have tried a lot of products but to no avail pls advice me on what products i should use...

Shea butter might clog your pores be careful. Do you have access to something stronger like Retin A, benzoyl peroxide, or clearasil(Salicylic Acid)

relaxbeauty: applying lime every evening and leaving it for 20-30 minutes and washing it off works well! apply shea butter afterwards.

Shea butter might clog your pores. Can you go to a skin doctor? You might need something more powerful.

Caleb5: @laureen,pls where do i buy dem,i stay in abuja

The generic name of the Rogaine is called Minoxidil and it is an antihypertensive vasodilator medication which also slows or stops hair loss and promotes hair regrowth. Now off-patent, it is available over-the-counter for the treatment of androgenic alopecia. Minoxidil must be used indefinitely for continued support of existing hair follicles and the maintenance of any experienced hair regrowth. It is marketed under many trade names, including Avacor Physician's Formulation, Loniten (oral), Mintop, Amexidil, Rogaine, Spectral.DNC, and Vanarex. Kopexil is a derivative of minoxidil missing the piperidine substituent.

The Hair max Laser comb is sold in the US and Europe. You would have to have someone buy it for you and bring it to Nigeria. Minoxidil you might be able to find at a pharmacy.

olumidazz: Thank you for your prompt response sir\ma, just started experiencing the breathing pain of the anus about 4 days ago, I drink a lot of water on daily bases, but was wondering is their any simple medication to combat this?

You should go to a doctor to make sure it is hemorrhoids. You can find medication for it at the pharmacy.

billtommy: Thanks you're highly appreciated, do you know how I can get that? For how much? Does it cut head hair too?

I don't think they ship to Nigeria but it can be found in Europe, South Africa, The U.S. Do you have friends in the states that can buy and bring it with them back home? It cuts hair also.

http://wahlhomeproducts.com/

shevon: Good evening. Before you guys start passing abusive comments, I just want you to know that I'm married and I love my wife.
I actually introduced her to cunninglingus and I love (and I mean really love) eating her cos her response when I do turns me on and this helps our sex life a lot.
I just want to find out if there are health implications and (if possible) how to prevent any.
Doctors in the house, please, your take.

You will be okay. You can't catch a disease if you and your wife are faithful and I never heard of catching something from MouthAction especially if it is man to woman.
Your wife should wash up after because she could get a yeast infection.

Are you constipated? You need to eat foods with a lot of fiber and drink at least 8 glass of water. You might have hemorrhoids.

Hemorrhoids are associated with constipation and straining at bowel movements. Pregnancy is also associated with hemorrhoids. These conditions lead to increased pressure within the hemorrhoidal veins causing them to swell. Other conditions, for example chronic liver disease, may also cause increased venous pressure and may be associated with hemorrhoid formation. Hemorrhoids are very common and are estimated to occur in up to one-half of the population by age 50.


Hemorrhoid Symptoms

The most common symptom and sign from hemorrhoids is painless bleeding. There may be bright red blood on the outside of the stools, on the toilet paper, or dripping into the toilet. The bleeding usually is self-limiting.

Bleeding with a bowel movement is never normal and should prompt a visit to a health care practitioner. While hemorrhoids are the most common cause of bleeding with a bowel movement, there may be other reasons to have bleeding including inflammatory bowel disease, infection, and tumors.

Self-Care at Home

Symptomatic treatment for hemorrhoids can be done at home.

Warm Sitz Baths

Sitting in a few inches of warm water three times a day for 15-20 minutes may help decrease the inflammation of the hemorrhoids.

It is important to dry off the anal area completely after each Sitz bath to minimize irritation of the skin surrounding the anus.
Dietary Changes

[b]Increased fluid intake and dietary fiber (roughage) [/b]will decrease the potential for constipation and lessen the pressure on the rectum and anus during a bowel movement, minimizing further swelling, discomfort, and bleeding. Dietary fiber supplements may also help bulk up the stools
Stool Softeners

Stool softeners may help but once hemorrhoids are present, liquid stools may cause inflammation and infection of the anus. Your health care practitioner and pharmacist are good resources to discuss their use.
Activity Suggestions

Individuals with hemorrhoids should not sit for long periods of time and may benefit from sitting on an air or rubber donut available at most local pharmacies.

Exercise is helpful in relieving constipation and in decreasing pressure on the hemorrhoidal veins. Individuals should be encouraged to have a bowel movement as soon as possible after the urge arises. Once that urge passes, stools can become constipated and straining with a bowel movement may occur.
Over-the-Counter Medications

Many creams, ointments, and suppositories are available for symptom relief and may be used for comfort. However, they do not "cure" hemorrhoids. Often they contain a numbing medication or a corticosteroid to decrease inflammation and swelling.
Next Page:


If this doesn't work, go to the doctor.



[b][/b]

RIchibabe: Am Really Suprise by what some people told me cople of hours ago, that water makes someone to get fat, i was just complaning that i drink water to much, so they told me that, that is why am geting fater everyday becuse i drink too much water,please how true is this?

You are taking in too many calories that is why you are gaining weight. You should get a check up with a doctor to make sure nothing else is going on. You can help your weight gain by start eating on a smaller plate and don't go back for seconds.

UmericanGirl: Planks are evil

I have my parents doing the beginner planks and they really feel them.

Planks are for the fit and unfit.

The plank exercise has become the gold standard for core workouts (abdominal muscle and muscles that surround the spine and the back). ACE (American Council on Exercise) conducted a study in which, of the 10 best abdominal exercises, the plank ranked number 10. You don't need any equipment, so it fits right into your budget.

Most of my clients and boot-camp enthusiasts incorporate planks in their workout. I realized that everyone can do a plank, from seniors to women who are expecting. You just have to find the best plank position for your fitness level. Planks strengthen your abdominal wall; thus, providing support for your back. Anyone experiencing back pain due to weak abdominal muscle should definitely consider planks as an exercise for your rehab program.

If you never performed a plank, start with holding the static plank position for 5 to 10 seconds and gradually build up to 45 seconds to a full minute. After you have conquered basic planks, move up to the next level or to a different plank for advanced exercisers. If your lower back aches while doing the plank, you are pushing yourself to hard; drop down to a lower level.

I tried putting the pictures on this thread but they say the pictures are too large. Here's the article.

http://thefrugalexerciser..com/2012/09/planks-for-everyone.html

Try Rogaine or a laser hair comb. Here is the article on hair loss. Please ignore the previous silly comments.


https://www.youtube.com/watch?v=EUeJTjEKHfQ


If you are not to0 far gone start with the comb,mixonidil or both.
http://en.wikipedia.org/wiki/Minoxidil
http://www.hairmax.com/

Use this and it doesn't give my husband trouble because it doesn't shave as close.

Don't use this