May is Osteoporosis Awareness and Prevention Month. This is a very important health issue for women and men. Osteoporosis is related to the loss of bone mass that occurs as part of the natural process of aging. It can be accelerated when hormones are out of balance.  Although osteoporosis can occur in men, it is most common in women who have gone through menopause.

There are three factors essential for keeping your bones healthy throughout your life: adequate amounts of calcium, adequate amounts of vitamin D and regular, weight bearing exercise. Calcium and vitamin D are especially important after menopause.

Foods high in calcium include almonds, dark green leafy vegetables (collard greens and kale), beans (navy, kidney and pinto), tofu, tahini and calcium-fortified cereals. Vitamin D is necessary for the body to absorb calcium. Sunlight is a good source of Vitamin D, but it poses other risks. I recommend taking 1,000-2,000 IU from a supplement.

Physical activity also plays a major role in prevention. Regular strength training and aerobic exercise can improve muscle mass, balance and bone strength. Strength training including the use of free weights, weight machines, resistance bands or even gravity exercises can directly affect your bones to slow mineral loss. Aerobic exercise like dancing and low-impact aerobics, work directly on the bones in your legs, hips and lower spine. Swimming and bicycling are good for your muscles and cardiovascular system. Mix it up to reap the benefits of different types of exercise and to prevent boredom from occurring. Oh, and don’t forget to stretch before and after exercising. It helps increase flexibility, which helps with balance and posture.

By Louisa Graves
www.SkinCarebyLouisa.com and www.Hollywoodbeautysecrets.com

IN JUST 10 MINUTES A DAY GET INTO THE BEST SHAPE EVER!

With our lives being busier than ever, many of us simply don’t have the energy to get to the gym. Aging and stress reduces our natural production of HGH resulting in weight gain, sagging skin, and loss of muscle tone – especially around the waist, arms, buttocks and thighs. But the great news is….in just 10 minutes a day, you can improve how you look and feel – faster than ever before with age-defying whole body vibration technology – in the privacy of your own home!

Compared to traditional training methods such as weight lifting, aerobics or jogging, vibration plate technology achieves BETTER muscle toning, weight and inch loss results in FAR LESS TIME and with LESS EFFORT!

Affordable BODY VIBRATION PLATE THERAPY is Used by Celebs, Models & Rock Stars including: Madonna * Courtney Cox * Elle MacPherson * Mark Wahlberg & Claudia Schiffer, Professional and Olympic athletes, doctors and astronauts, to name a few! And now it’s affordable so everyone can enjoy the benefits.

How Does a Vibration Plate work?

Simply stand or sit on the whole body vibration plate for JUST 10 minutes a day and squeeze each muscle group for 60 seconds each to quickly reduce fat, inches, and toxins, help balance hormones, uplift mood, reduce stress, increase bone density, reduce cellulite, improve overall well-being, and much more! Scroll down for my raid toning & inch loss exercise routine.

Check out the extensive list of benefits below.

Using a “BODY Vibration plate machine” JUST 10 minutes a day…

• is equivalent to jogging 5 miles on a track — Jogging uses only 50 -70% of the muscle fibers! But standing or sitting on body vibration plate utilizes almost 100% of the muscle fibers. –Fat cells are dormant, but with rapid body vibration, the fat “drops” and quickly firms, sculpts, tones, and defines muscles far FASTER than most other conventional exercises
• Body Vibration Machines are used by Olympic and professional athletes. Astronauts use body vibration machines after space missions to help re-build muscle and bone loss
• In just 2 weeks, see muffin tops and inches around the waist reduce AND experience toned stomach muscles FASTER than doing crunches or sit-ups
• The vibrations help QUICKLY reshape the arms, hips, waist, abdomen and legs.
• Can help tighten skin on the body, face – even helps tone facial muscles!
• Reduces and smoothes dimply cellulite by enhancing collagen production & promotes lymphatic drainage to improve the skin’s texture and tone
• Chiropractors recommend vibration therapy to help prevent bone mineral loss
• Excellent for preventing Osteoporosis
• Increases Human Growth Hormone output by up to 361%, thus helps rejuvenate the body – a safe option to costly HGH injections
• Enhances metabolic rate and increases energy and wellbeing
• Reduces stress and decreases cortisol production (stress hormone) to help tone the tummy or middle-aged spread
• Helps uplift mood and sense of well-being
• Helps balance hormones whether post-baby, PMS, or menopause
• Can help reduce menopausal issues such as irritability, mood swings, hot flashes and night sweats
• Helps reduce insomnia and increases libido
• An excellent choice for those with fibromyalgia or asthma
• Can increase muscle strength up to 50% in as little as three weeks.
• Promotes blood circulation and helps strengthen immune system
• Increases joint mobility and helps stimulate body’s natural stretch reflex

Vibration Plate Therapy is THE ULTIMATE solution for busy women and men on the go! Below I’ve noted a very effective weight loss and muscle toning routine that I perform.

For your first workout begin by drinking a large glass of water. Set the timer to10 minutes and set the vibration to level 10, 15, or increase to level 20 if you have been exercising regularly. As you get stronger and more lean, increase the vibration level every few days or every week. Once you reach level 30 or 35, you may remain there or increase gradually if you want even more vibration. After over one year of use, I remain at level 35. It’s plenty of vibration for me I continue to achieve excellent results. Below I’ve noted my favorite exercises…..

Stand on the plate with knees slightly bent, while holding the arm straps up. Tightly squeeze the bicep muscles of the arms for 60 seconds. Engage the stomach muscles, holding them in while doing all exercise for faster tummy toning.

Watch the timer on the LCD screen. After 60 seconds, move to the next position.

• Next, stand with knees slightly bent and do a pelvic tilt while holding and squeezing the bum muscles tight for 60 seconds.
• Next, hold a deep squat position and squeeze thigh muscles for 60 seconds. Be sure to engage your stomach muscles while holding ALL positions to provide even faster stomach toning.
• Next, stand with feet hip width apart, stand on toes, squeeze calves, legs, bum and hold tummy in at the same time for 60 seconds.
• Next, step off the plate and hold a lunge with one leg resting on the vibration plate, holding the lunge for 60 seconds. Hold stomach in at the same time. Then repeat the lunge position on the other leg, squeezing and holding the position for 60 seconds. Hold stomach in at the same time.
• Next, sit on the vibration plate with legs straddled apart, toes pointed, and squeeze leg muscles tight. This helps reduce cellulite on back of thighs and tones the legs quickly. Engage stomach and sit tall to reduce muffin tops at the same time. Within two weeks of daily use, your muffin tops will have noticeably decreased.
• Then hold an abdominal crunch pose for even faster tummy toning results.
• Roll onto one side of the thigh and squeeze. This addresses cellulite/saddle bag areas. Roll onto the other side of the thigh and repeat.
• Lay with tummy on the plate and legs and arms extended out. Point toes and fingers while holding tummy in and squeezing bum and legs tightly for 60 seconds.
• Next, hold a push-up position and feel the vibrations up the arms, down the back and down to the tummy. Hold stomach in while doing this exercise too. There are so many positions you can hold so you never get bored and you’re constantly working your muscles, burning fat, reducing inches, balancing hormones, and more.
• You can even do push-ups or squat repetitions if you’re in good shape to begin with. As you get stronger, you can incorporate more gym exercises on your vibration plate machine and even increase the time to 20 minutes for 20 positions. SEE more exercises in the User Manual. And be sure to drink a big glass of water before and after your workout!

Order our new 2012 model with heavy duty 500 Watt Motor, 60 levels, a one-year parts warranty & Free S&H in the USA for JUST $299 at www.HollywoodBeautySecrets.com

As one of Dr. Stanton’s loyal newsletter recipients, please enjoy Louisa Free Do-It-Yourself Beauty Videos at www.YouTube.com/user/BeautyGuru/videos