The tools and information on the this site are intended as an aid to weight loss and weight maintenance, and do not offer medical advice. If you suffer from, or think you may suffer from, a medical condition you should
consult your doctor before starting a weight loss and/or exercise regime. If you decide to start exercising after a period of relative inactivity you should start very slowly and consult your doctor if you experience any
discomfort, distress or any other symptoms. If you feel any discomfort or pain when you exercise, do not continue. The tools and information on the this site are not intended
for women who are pregnant or breast-feeding, or for any person under the age of 18.
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PROTHINSPO In God We Trust
"If you have faith as a grain of mustard seed, you will say to your
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TIPS
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Top tip for quickest weight loss...
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Caroline Sunshine Height 5 ft 3½ in or 161 cm Weight 52 kg or 115 pounds
Measurements 32-23-33 in or 81-58.5-84 cm

Caroline Sunshine (born September 5, 1995) is an American actress, dancer and singer. She is best known for her
role as Barbara Winslow in the family film, Marmaduke, and for her co-starring role as flashy European exchange
student Tinka Hessenheffer on the Disney Channel comedy series Shake It Up.
http://en.wikipedia.org/wiki/Caroline_Sunshine


You can lose 10 pounds just by adding dancing to your life. It will require careful food monitoring, picking your
moves carefully, music selection, managing your time, and planning a dance routine. It's important to remember
that everyone's body is different, so you might lose weight slightly faster or slightly slower than someone else.
Your weight loss will also depend on how much weight you have to lose. People with a higher body mass index or
BMI are more likely to lose closer to 2-3 pounds a week whereas a person with a lower BMI or of older age may
only lose 1-1.5 pounds a week. Here is a way to lose 10 pounds in  1-2 months through dancing and having fun.

Food Monitoring

It's important to avoid increasing your caloric intake when you start your dancing exercise program. If you add
more calories, you'll either maintain or gain weight. Your body might want more calories because you'll be
increasing your metabolism. You can count calories and use measuring cups and spoons or you can just make a
log of exactly what you are eating and then replicate it in the weeks following. You can also focus on food groups
and food exchanges to track your calories while eying amounts instead of measuring them. An ounce of chicken,
for instance, is about the size of a deck of cards.

Managing Dance Time

To lose weight by dancing, you should strive for at least 20 minutes of time with an accelerated heart-rate at least
4-5 days a week. You should start with a 5 minute warm-up and end with a 5 minute cool-down which means 30
minutes, 4-5 times a week. Rather than watching the clock, manage your time through music as described in the
next section. Set an alarm for your total dancing time on your cell phone or a clock that you can then hide.
It will make the time go faster.

Calorie Burning Dance Moves

The key to burning calories is to move your whole body. The best dance moves include the old standby move of a
step with one foot and then bringing the other foot next to the first one and then going the opposite way. Add arm
movements that go at least up to the shoulders and your heart will start pumping. You can also jog around the
room. You'll be surprised how tired you get if you have your legs shoulder width apart and you just twist and
alternate bending each leg with your arms doing the washing machine rotation movement at chest level. If you mix
in leg lifts and knee lifts bringing your opposite elbow to the knee, you're really working your legs and abs. Then
it's all about creativity and keeping moving. You can just gyrate and swing your arms like a mad person.
No one needs to see you.

Music Selection

First find a free online metronome so you can determine music speeds. You can click on a certain number on the
metronome and that should be the basic beat of the song. For your warm-up and cool down, you'll want music that's
around 88 - 100. For your 20-minute full aerobic time, choose music that has a metronome marking between 108 -
112 for your step together dancing, and 104 for your leg lift dancing. Pick music you love that makes you feel happy.

Your blow dryer, flat iron, and curling iron can make your hair look great.

But if you misuse those tools or have the wrong ones, your hair may look like it's ready for a lengthy stint in hair rehab.

Use this guide to brush up on how to style your hair at home as well as how to mend damaged hair.


1. Buy Good Tools

Hair styling tools don't have to cost a fortune. But they do need basic features, says Mark Goodman, a master hair care professional.

Look for tools that offer different heat settings. "The cheaper ones have just one setting," says Goodman, who owns The Hair-Designers salon in Hilton Head, S.C.

Check to see if your tool displays heat temperatures. For instance, some hair irons can be dialed to a variety of heat settings, from 175 or so to nearly 400.

The 400-degree setting is "definitely too high" for personal use by someone who isn't a stylist, Goodman says.

Susan Thalken, owner of the hair salon Studio 8 in Hollywood, Calif., says that, if you can afford it, you should buy a professional blow dryer from a beauty supply store. She says professional dryers have a stronger air
flow and more power.

Goodman's advice: Choose dryers with a nozzle attachment to target air flow and a diffuser to help distribute heat more evenly.


2. Know Your Hair -- and Style It Accordingly

When you select a heat setting on your dryer or curling or straight iron, consider the thickness of your hair.

"The finer the hair, the lower the temperature," Goodman says. "For instance, a person with baby fine hair should use the lowest possible setting."

That doesn't mean if you have a thick mane you should opt for the highest setting, he adds. "We rarely," he says, "use an extremely high degree of heat."

Before you get a curling iron or a flat (straightening) iron, take your natural hair texture into account.

"It's better to work with your natural hair texture than against it," Thalken says.

How Not to Wreck Your Hair



3. Protect your Hair from the Heat

There are hair products made to protect your hair from the heat of dryers, curling irons, or flat irons. Many of them use silicone as a protective coating for your hair.

When it comes to causing damage, "irons are worse than blow dryers," says Carolyn Jacob, MD, a Chicago dermatologist and associate clinical instructor of dermatology at Northwestern University School of Medicine,
Chicago.

To protect your hair while styling, work quickly.

"If you are using a curling or straight iron, you should probably not use it for more than three or four seconds [per section]," Jacobs says.


4. Study Styling Technique

A little professional advice never hurts. Ask your hair stylist to go over how to style your hair, even if you've done it yourself for years.

The stylist may be able to show you shortcuts, or newer techniques. Set up a separate appointment, or ask in advance for some extra time at your next visit. That will give your stylist time to work with you.


How to Repair Damaged Hair

If your hair suddenly begins to break off, feels rougher or kinkier, looks dull, shows split ends, or sticks up in places it never did before, it's probably damaged.

Jacob offers this advice: "If it's split and it shows, I'd cut it!"

But Goodman doesn't agree entirely, saying that good hair repair products may make that unnecessary.

Here are your other options:

Try at-home treatments. Products with oils and moisturizers are designed to repair heat-damaged hair, Thalken says.

If you hair is also chemically damaged (such as from over-coloring), Thalken suggests using hair repair products with protein to make it look better.

Get professional help. If do-it-yourself treatments don't work, consider more intensive salon repair treatments that can strengthen the hair so it's protected and looks smooth. Goodman says, "Some deep repair
conditioners will not restore the hair's original structure. But they will imitate the original structure with proteins and help fill damaged areas." These products can also protect your hair from further damage.

Be patient. "If an inch on your ends is damaged, it may take two or three months to get your hair back to normal," says Goodman.

Once your hair is repaired, keep it healthy with the proper use of tools and a regular trim. For most people, Goodman says, that means heading back to the salon for a cut every 4 to 6 weeks.