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Revitalise Your Skin with the Environ Active Vitamin Facial
Nourish your skin with the Environ Active Vitamin Facial, an innovative treatment that delivers a potent blend of nutrients deep into the lower layers of your skin, resulting in a visibly improved complexion after just one session.
Our unique STEP-UP-SYSTEM™ gradually increases the intensity of each treatment, allowing your skin to gently adapt to the benefits of vitamin A and other essential ingredients, reducing the risk of skin reactions whilst maximising effectiveness.
Target Multiple Skin Concerns
Reveal a noticeably brighter and healthier complexion with our Environ Active Vitamin Facial, designed to address a range of skin concerns, including dryness, pigmentation, premature ageing, sun damage, scarring and uneven skin tone.
ENVIRON Skin Essential-A Introductory Video
Dr Des Fernandes shares some insight into the development of the new Focus Care™ Clarity+ Range.


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Test Your Functional Strength With This Seven-Move Kettlebell Session
Get stuck into this full-body circuit from Bradley Simmonds, which uses two kettlebells to increase the challenge
If you’ve been grinding in the gym since 1st January, give yourself a big hand for sticking it out – we hope you’re enjoying working out in a less busy weights room. To show that all the hard work is paying off, we recommend setting yourself an end-of-the-month workout to see how much you’ve improved.
Something that challenges your entire body is in order, and while we have plenty of full-body workouts to try, this seven-move circuit from Bradley Simmonds jumped out at us as a great test. It puts you against the clock to see how quickly you can complete five rounds of a seven-move circuit, resting as little as possible between exercises.
It uses two kettlebells, which gives you a smart way to test if your time in the gym has increased your functional fitness. “Using two kettlebells is more of a skill challenge because it increases the level of difficulty so it requires more stability, balance and control,” says Ashton Turner from London’s Evolve 353 gym, referring to the double kettlebell workout he shared with Coach.
Watch Simmonds’ video below to see him demonstrate each move. If anything’s unfamiliar, practise with a light weight first and get someone to check your form. And make sure to limber up – we swear by this gym warm-up routine.
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Simmonds suggests women use two 10kg kettlebells and men use two 20kg kettlebells, but adjust the load to your level.. You can also scale the workout by reducing the number of reps or performing fewer rounds if the full five becomes too challenging.
If you think Simmonds’ workout looks excessively tough (and believe us, it is), we have plenty of other kettlebell workouts to consider. This kettlebell challenge requires just one weight, or you could get started with this kettlebell workout for beginners.
If you enjoyed Simmonds’ session, try his upper-body home workout. Or if you’re heading to the gym to improve your performance in ball sports, Simmonds shared these leg workouts for strength and speed, which he’s used in pre-season with Premier League footballers.
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Harry covers news, reviews and features for Coach, Fit&Well and Live Science. With over a decade of training experience, he has tried everything from powerlifting to gymnastics, cardio to CrossFit, all in a bid to find fun ways of building a healthy, functional body.

domain: health


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If you haven’t renewed your health insurance for 2017, time is running out — if you hope to be covered in January.
To have health insurance in place for Jan. 1, 2017, individuals need to either choose a plan or renew their existing one by Thursday, Dec. 15 at midnight. Those who miss the deadline will have to wait until Feb. 1, 2017 for coverage. Those signing up Dec. 16-Jan. 15 will start on Feb. 1 and those signing up Jan. 16-Jan. 31 will have their plans start on March 1, 2017.
Affordable Healthcare Pros will be working extra hours in the next few days to make sure everyone is taken care of. But it is a two-day street. There is no guarantee that those who wait until the last minute will get their coverage done in time.
In the past, overloads on deadline days have been known to shut down the Healthcare.gov system and cause delays.
The deadline is not just for the Marketplace, however. If you are getting insurance off the Marketplace without a subsidy, we still need to get your information submitted on time, so don’t wait until the last minute to get it done.
You can call us at 775-883-3414 or call me personally at 775-224-7169 to set up an appointment. There is no charge for our services.
You can also come by our office at 2307 N. Carson Street, in Carson City for assistance.
Another deadline, for assistance coming off Medicare Advantage and going back to original Medicare, passed on Dec. 7. However, those who still wish to go back to original Medicare will have another disenrollment period Jan. 1 to Feb. 14 when they can disenroll from the Medicare Advantage plan and go to original Medicare with a supplement. We can also help you with that, if you call us at one of the above numbers or come by our office.
We have 10 different Medicare supplement companies to choose from. Again, we do not charge for our services. We also assist those turning 65 with going on Medicare with either a supplement or a Medicare Advantage plan. Don’t hesitate to ask us for help.
Ron Bliss is a former long-time sports writer who has been doing health and life insurance since 2009. He is certified on both Covered California and the Nevada Health Link and can sell products on and off both exchanges. Affordable Healthcare Pros also offers a variety of dental plans to include dental-vision-hearing plans in both states, as well as a wide variety of Medicare supplements and other health supplemental products to include critical illness, disability, plans to cover in-home or nursing home costs, accidents and hospital indemnity policies. He can also refer individuals who cannot afford a supplement to Medicare Advantage plans. He can also give you the choice of a number of Life Insurance carriers, including those who offer Long-Term Care riders.


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It is hard to find sound sleep when you are suffering from lower back pain. Tremendous and sometimes dormant successions of pain will relent you from your normal life to a huge extent. At night also, it will be straining to find a comfortable sleep.
The consultant physicians suggest a number of methods that will help in putting the strain off and lead to a more comfortable snooze. After all, a sound sleep after medication is essential for quick recovery too.
Best Sleeping Positions To Ease Pain
- Sleeping on Side: It is impromptu that some simple changes in the sleeping position, strains can be receded to some extent. While sleeping on side, it is suggested that legs are drawn slightly towards the chest. A pillow is to be set between legs. A full-length body pillow may also be taken, if preferred.
- Sleeping on Back: Sleeping on back is another method that reduces injuriousness. It is presumed to be the best position to keep pain at bay. Individual shape of body can make this process unfruitful. While sleeping on back, it is suggested that a pillow is placed under the knees. It helps to maintain the normal curve of lower back. An additional support may also be attempted by using a small, rolled towel under back. The neck must be supported with a pillow.
- Sleeping on Stomach: This method is applied under crucial conditions. When sleeping in any other way becomes impossible, this method is applied. Sleeping on stomach is a harsh method that instead of reducing, can increase the pain. Such sleeping allows back to collapse and spine is rendered unsupported. A pillow is placed under the pelvis and lower abdomen in order to reduce the strain. It offers more support to back. A pillow under the head is allowed when that does not cause too much strain on back. Else, there will be no support of pillow under the head.
However, it is hard to detect the suitable best mattress for lower back pain. Studies revealed that mattresses that are medium-firm are better to get a relief from back pain. There are few mattresses that measure the body and provide the right kind of support for user’s weight and build. These are rather costly but have proved worth. There are other forms of mattresses which have been proved helpful in releasing pain. These products are made either with memory foam or gel foam. These are special as they can distribute the weight of the user evenly and conform to the body.
- Picking the Right Mattress: Severe back pain, it is said, can be reduced significantly just by switching the mattresses for sleep. Use of the right mattress is helpful in solving sleep problems as well as back problems. The right mattress is, however, that supports and aligns the vertebrae and pain. Lessening of pain means enhancement of energy level and better work performance.
- Back Traction Device: Use of this device may appear painful but they can reduce pain on the back and helps the muscles to stretch up. This device positions the back in the correct position and put a stretch in the opposite direction. By decompressing the spine, this device takes off all the pressure and tension from back. It helps complete diminution of back pain.
- Use of Wedge Pillow: A wedge pillow is a simple form of foam pillow that is cut at an angle. It provides a proper support to the neck and back during sleeping. These pillows also help in relief of problems like heart-burn, acid reflux, sinus pressure, congestion and varicose veins and likewise. These pillows are specially designed elevation pillows that are helpful in treating painful conditions. Besides, these remove all the stresses and help the user to lead a most deserving and pain-free healthy life.
- Back Cushions: Back Cushions play crucial role in reducing effect of back pain. It reduces pressure on the coccyx, tailbone and hip bones while sitting. Patients enjoy superior comfort while in chairs, in a wheelchair, or while in travel. The patented design promotes healthy weight distribution, posture and spine alignment. Amazon has a unique product of this type that has drawn the interest of the customers.
Sturdy Back Pain is one of the most obnoxious diseases that take a huge toll from life. It makes the life miserable when sustained for a long time. It makes disturbances in the day’s work and contributes negative attachment to the night’s sleep too.
Physicians and various other specialists who work on this area have suggested various methods so that some sort of relief be realized at a bare minimum. Various medications are suggested as well as a number of other methods are included too.
Different machines have been evolved that work well in mitigating the resultant stresses one gets from such troubles. Only mere awareness is enough to counter such troubles.


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The most extensive and comprehensive diet guide for improving body composition that you’ll find anywhere.
Why I Wrote This Guide
Improving body composition is at the forefront of most fitness interested people’s minds.
Heck, it goes even further than so, everyone wants to look and feel great, it’s a basic human need.
And that’s why I wrote this guide – to empower you with the knowledge to achieve the body that you’ve always wanted, whether it’s for competing or looking better in general.
There are plenty of diet guides on how to improve body composition, from textbooks to online video tutorials, you can really choose whichever you like.
But, I’ve felt that something was missing – a free guide that really goes in-depth and breaks the information down into actionable pieces and in the correct order of importance.
The Complete Dieting Guide for Improving Body Composition closes that gap.
Who This Guide Is For
I wrote this dieting guide for physique/bodybuilding competitors, fitness enthusiasts and every day gym goers looking to step up their game and achieve a better body composition – meaning more muscle and less fat.
In this guide, you’ll learn everything from measuring your body composition, counting calories and macros, to nutrient timing and which supplements can be useful, whether your goal is cutting, bulking or maintaining weight.
You’ll also learn how to stay as healthy as possible while working towards your ultimate physique goals.
The guide will be set up in the order of most important to least important when it comes to improving body composition.
Why the Pyramid?
Through the guide, I’ll use the famous nutrition pyramid created by Eric Helms to demonstrate how to set up your diet.
The pyramid is almost exclusively based on science and is, therefore, a highly reliable source.
The pyramid displays through hierarchy what’s most important when it comes to improving body composition.
Where calories at the bottom are the most important factor and supplements at the top are the least important.
The pyramid looks like this:
Pyramid created by Eric Helms, author of the amazing muscle and strength pyramids books. Books which I can’t recommend enough!
As you can see, the order of importance to successfully lose fat, build muscle or maintain a certain body composition is as the pyramid shows.
Here’s a quick example:
Let’s say your goal is to lose fat.
If the first thing you do is look at meal frequency or supplements (at the top of the pyramid) to help you achieve the goal of fat loss, chances are high that you won’t be successful.
Because you miss out on the larger, more important factors for fat loss.
On the other hand, if you were to focus on calories and macronutrients first, you would successfully account for 80 % of the factors resulting in fat loss.
So, are the upper factors important at all?
Yes, but only if the foundation is in place.
Now that you understand how the pyramid is built up, here are all the parts of the guide:
Part 1: Tracking and Measuring Body Composition
Tracking and measuring body compostition is important if you’re looking to improve it. If you don’t measure and track your body, you won’t know if you’re making progress towards your goal.
That’s why in the first part you’ll learn how to track and measure your body composition effectively.
This part will cover:
- How to measure body fat percentage.
- How to track changes in body compostition.
Part 2: How to Set Up Your Calorie Intake
To successfully change anything when it comes to your body weight, whether that’s gaining or losing weight, calorie intake is the most important part to set up correctly when it comes to your diet.
Calorie intake and it’s effect in the body falls under the law of thermodynamics making it number 1 in the hierarchy.
This guide will cover:
- How to calculate calorie intake to lose or gain weight.
- How to adjust the calorie intake after activity.
- How to make changes with the calorie intake in case things doesn’t go as planned.
Part 3: How to Set Up Your Macronutrients
Calorie intake is what decides weight loss or weight gain. Macronutrients (carbs, fats and proteins) on the other hand, partly decides whether it’s fat or muscle you’ll lose or gain.
In other words, macronutrients plays a huge role in deciding your body composition. That’s why they’re number two in the hierarchy and just as calories important to set up correctly!
This part will cover:
- Why each of the macronutrients are important.
- How to set up your macros depending on your goal.
Part 4: Micronutrients and Fiber Intake
The subject of micronutrients and fiber can sound a bit boring, but it’s very important that you don’t ignore it. Long-term deficiencies in either one will affect your health and training performance negatively.
Luckily, it’s easy to take control over these nutrients.
By following a few simple rules regarding daily fruit and vegetable intake, you can make sure you’re not creating deficiencies.
This part also includes water intake guidelines.
Part 5: Meal Frequency & Nutrient Timing
These two phenomena have been tossed around crazily in the fitness industry during the last decade.
Earlier, a food intake every three hours was standard, it was even a must to avoid a “crashed metabolism.” You also had to eat the perfect amount of protein and carbs after your workouts to make sure you retained all your muscles…
Two notions that have little to no truth about them.
Today, some people take it to extremes in the other direction, especially with intermittent fasting that has taken a strong grip on the fitness industry.
So, at place four in the hierarchy:
How important are frequency and timing really for improving body composition?
Part 6: Supplements Worth Taking
Supplements are the smallest piece of the puzzle, as they seem to provide less than 5 % of the total results when it comes to improving body composition.
With that said though, some of them can still be useful in certain cases. So, we’ll take a closer look at them as well.
Improving body composition is the main goal of the majority of people interested in fitness.
Constantly trying to be leaner and more muscular is the name of the game.
But how can we be sure that we’re making progress as quickly as possible?
That we’re not just spinning our wheels in the gym and kitchen?
That’s what you’ll learn throughout this guide. You’ll be a master of creating and maintaining an incredible body composition.
But, before we look at how to improve body composition through the diet. Let’s make it crystal clear what body composition is and how to track and measure it.
What is Body Composition?
Body composition is often mistaken for Body Mass Index (BMI) or fat percentage, but they’re completely different.
BMI is showing total weight relative to height, which means it doesn’t take what someone’s total weight is made up of into consideration.
And fat percentage only shows the amount of fat you have on your body, not what you’re actual body composition are.
Top-level physique athletes that are incredibly lean with low body fat, while being muscular usually have very high BMI’s and are considered overweight by the BMI standard.
Take Jeff Nippard for example, who’s an incredibly talented and gifted natural bodybuilder. He’s 5’5″ (165 cm) tall and weighs 160 lbs. (72 kg) in this picture.
This is he’s BMI calculation:
- 160 (pounds) x 0.45 = 72 (kilograms)
- 5’5 (inches) x 0.025 = 1.65 (meters)
- 65 x 1.65 = 2.7225
- 72 / 2.7225= 26.44 (BMI)
His BMI is 26.44 which puts him at overweight status according to BMI standard.
As you can see, body mass index (BMI) is useful for analyzing population but not so useful when it comes to analyzing individuals. Especially not individuals who are more muscular than normal.
You Should Look For Body Composition Changes
If you’re looking to get fitter, you shouldn’t pay attention to BMI, you should look at body composition instead. By doing so, you’ll see what your body is actually made of.
When you just step on the scale, your weight will reflect the amount of skeletal muscle, fat, bones, blood, water, organs and other minor components in your body.
As individuals, we all have different amounts of these things.
Now, there are different models of determining body composition, but for us interested in fitness, we should narrow it down to these two:
- Fat mass: This is all the fat in your body.
- Fat-free mass: This is everything that isn’t fat: muscle, bone, blood, organs, water, glycogen, and so on. Often shortened FFM.
These two components allow you to better analyze what happens to your body when you diet or exercise. The obvious and ultimate goal is to have high fat-free mass and low fat mass.
- If you gain weight but your fat mass remains the same, you’ve gained muscle but not fat.
- And contrarily, if you lose weight but your fat free mass stays the same, then you’ve lost fat but maintained muscle mass.
These two scenarios are ideal, but often not possible in the real world.
However, people commonly make the mistake of stuffing their face when bulking to gain muscle, just to end up getting fat in the process.
And this is what you’ll learn how to set up correctly in the coming parts.
But first, let’s look at how to measure body composition, so you can keep track of your diet and training, making sure you progress towards the results that you want!
Measuring Body Composition
The easiest way to measure body composition is to first measure body fat percentage.
Sounds easy enough, but can be tricky because there is so much inaccuracy with the methods used to measure body fat.
For that reason, body fat percentage measurements are estimations at best, this is true for even the most advanced methods.
How to Estimate Body Fat Percentage
Here’s a list of the most accurate to least accurate methods you can use to estimate body fat percentage. I’ve based the list on each one’s standard error deviations:
- DEXA scan: ~1-2%
- US Navy’s mathematical equation: ~3%
- BodPod/Undervattensvägning: ~3%
- Calipers and skinfold tools: experienced user ~3%, inexperienced user ~5%
- Visual appearance combined with waist measurement: experienced user ~3%, inexperienced user ~5%
- BIA (electrical scales): 5-8% (best avoided)
Let’s look at these one by one:
DEXA is the most accurate method that exists when it comes to estimating body fat percentage.
DEXA stands for Dual Energy X-ray Absorptiometry and it’s an x-ray machine that scans the whole body. Through a computer, the machine receives the amount of bones, muscle mass and fat mass you carry.
With a standard deviation of ~1-2%, DEXA is the preferred method to use if available.
DEXA used to be a bit expensive and rather difficult to get an appointment for. But luckily a company called DexaFit has made the whole process of getting a DEXA scan easier than ever before.
US Navy’s Mathematical Equation
This is a neat equation that gives an astoundingly accurate measurement, it has a standard error deviation of only ~3% which is amazing for an equation based method.
To use the equation, you must know your: height, weight, waist circumference (at naval) and neck circumference (at narrowest). Females need hip circumference as well (at widest.)
I’ll have this calculator ready for you at the end of this section.
Averagely, the US Navy’s Mathematical Equation is a great tool to use, but it comes with one big drawback:
Thatit doesn’t work well for all people.
The equation doesn’t take into consideration where on the body you distribute your fat.
Some people distribute most of their fat on their legs and arms, other do so on their back, and most commonly, on the stomach, hips and butt.
The fact that most people place their fat on the stomach, hips and butt is why this method works so well on average. Because it’s the standard the equation is created after.
But, if you store your fat in other places, you will get a reading that’s completely off.
The BodPod is an egg formed air compressed chamber that measures your bodyweight using a very precise scale, while simultaneously measuring your body volume via pressure and vacuum.
When the whole-body density has been measured, the relative proportion of fat mass and fat-free mass can be calculated with the help of weight, height, density, age and sex.
The BodPod works extremely well to measure the average on a group of people (why it generates such exact results in studies) but not as well for individuals.
Lean and muscular people tend to get a number that is 3-5% higher or lower than what their body fat percentage really is.
Here’s a perfect example of Greg O’Gallagher’s experiment with the BodPod. He got a result of only 4.8 % body fat (pretty much stage ready,) when in reality he’s more like ~8 %
Underwater weighing works basically the same way, just with water instead of air compression.
And just as with the DEXA, both BodPod and Water weighing is somewhat expensive and difficult to get an appointment for.
Calipers and Skinfold Tools
Skinfold testing using calipers to measure the thickness of your skin can yield rather exact measurements of body fat percentage.
The biggest problem with skinfold measurement is that most people don’t know how to use the tools.
You must get the exact correct amount of skin in between the tool each time you measure – not too much, not too little and always measure at the same spot.
This can be learned of course and with practice, you can get measures that are just 2-3% off the correct fat percentage.
Believe it or not, how you look in the mirror can be a great method for estimating body fat percentage.
Each body fat percentage has a certain look which can give you a good indicator of how much body fat you carry just by looking in the mirror.
But there’s one thing to take into consideration.
The look of different body fat percentages varies widely depending on how much muscle mass someone has.
For instance, a 150-pound guy at 10% body fat has 15 pounds of fat, and a 180-pound guy at 10% has only 3 pounds more fat but 27 pounds more fat-free mass.
These are two dramatically different looks. And here’s a perfect visualization of this:
Both are around 10% body fat but the guy on the right has far less muscle mass, giving him a completely different look.
With that said though, you can still guesstimate your body fat percentage pretty accurately by just comparing your body to the following images made by Marc Perry, founder and CEO of BUILTLEAN.
What’s interesting about waist circumference is that it goes up or down with body fat percentage.
For most people (not everyone), each body fat percentage has a corresponding waist circumference.
I’ve discovered that you can predict somewhat precisely the amount of fat you carry by checking your waist circumference.
However, as I discussed earlier, waist circumference doesn’t take into consideration if you store your fat on your arms, legs, chest or upper back.
But on average, waist circumference works well, that’s why it’s also used in the US Navy formula mentioned above.
Here’s a chart showing you the corresponding waist measurement to body fat percentage (sorry ladies, I only found numbers for males):
Visual Appearance Combined with Waist Measurement
By combining the two methods of visual appearance and waist circumference, you get an amazing combination that’s usually very accurate.
With some experience, you should be able to estimate your body fat percentage with error margins of only a couple of percentages.
And here’s what’s cool about this:
Once you get to your desired level of leanness, you’ll know what your own numbers should be to have a specific look.
So, for future cutting phases, you’ll know the exact number that you must get your waist back to, to achieve the same level of leanness, or even better because of muscular gains in the core section.
BIA (electrical scales)
These scales are the most commonly used method to measure body fat percentage with these days.
It’s one of those scales with metal surfaces that you place your feet on, or in some cases hold in your hands.
While you’re doing this an electrical current flow through your body and gives you a measurement.
The problem with these scales is that they don’t scan your whole body.
As you know, electricity always takes the path of least resistance. So, if you’re standing on a scale with two metal plates, the current will go into one of your legs, then to your hips, and back down through your other leg.
The current won’t go through your upper body at all:
And since we all store fat in various places, the BIA scales will come up with very inaccurate measurements on a whole-body level.
Furthermore, because electrical current always chooses the path of least resistance, it tends to skip fat tissue anyways.
Water is the most effective conductor of electricity, and guess which bodily tissue includes most water?
Yes, that’s correct, muscle does. Muscle contains around 70 % water to be precise, while fat contains nearly no water at all.
So, it’s rather obvious that the current will go through muscles and not fat.
So, with a standard error deviation of 5-8%, I wouldn’t recommend the use of BIA scales, the estimated number is just too far off.
Optimal way of Measuring Body Fat Percentage and Total Body Composition
The most optimal way of measuring body composition would be by dying and going through a full body autopsy…
Where you would have your tissues, bones and organs etc. all separated from each other and measured one by one.
Now, it’s good to be resourceful, but that’s a bit extreme, right?
The next best method would be with the 4-compartment body-composition model that involves using several different techniques to separate the body into four “buckets”:
- Muscle Tissue
- Fat Mass
- Bone Mass
BodPod/Underwater weighing is used to measure body density, total body water is measured through deuterium delusion, and total bone mass is determined by DEXA scan. All this data is equated which gives a consistent accurate measurement of body composition.
The problem with this method is that you need access to a team of scientists.
Luckily, you don’t have to be 100 % accurate with your measurments, because it’s not possible.
So, do we have a method that’s accurate enough and easy to use?
The winner for measuring body fat percentage with a standard error deviation of only ~3% while also being very user-friendly is,
The US Navy’s Mathematical Equation!
And here’s the promised calculator:
The US Navy Body Fat Formula
Just take the measurements displayed in the calculator, and insert them to calculate your body fat percentage.
Body fat Percentage
Just multiply your bodyweight with your fat percentage to get your Fat Free Mass (FFM.)
Here’s an example:
A person that weighs 160 lbs (72 kg) at 10 % body fat have a FFM of: 160 (bw) x 0.9 (bf%) = 144 lbs (65 kg).
Using this calculator gives you decently accurate numbers of fat free mass and fat mass. Numbers you will use to:
- Keep track on to make sure you’re making progress towards your goals.
- Base your calorie and macronutrient intake after in the upcoming parts.
Tracking Changes in Body Composition
Use the following tools to track changes in body composition:
- A scale
- A measuring tape
- A mirror
- The US Navy calculator
Weigh and Take Measurements of Yourself Daily and Calculate an Average Every Week
Your weight and measurements can fluctuate a lot from day to day duo to things like water and glycogen storage, what you’re eating, and bowel movement etc.
So watching and getting upset over daily weigh ins can quickly become a neurosis.
Dick Talens did a great post explaining the scale, why you bloat, and how to adjust weight loss.
To avoid this problem, some people weigh themselves only once every 2 to 4 weeks, which is perfectly fine.
But if you want to be more in control, I definitively recommend weekly averages.
And setting it up is easy, here’s what to do:
- First thing in the morning, after the bathroom and before eating or drinking, weigh yourself naked and take your measurements, not down your numbers.
- Once every week add the numbers up and divide by the numbers of measurements you took and you’ll have your weekly average.
- I recommend that you take these numbers daily, so that you get 7 numbers per week. This would be the most accurate, however 3-4 times per week is enough.
As you can see, I had days during these two weeks when I was 0.5 kg (1 lbs) heavier than my average weight. These fluctuations is usually larger when cutting as well.
The average changes over time will tell you what’s really happening with your weight outside the temporary daily fluctuations that have nothing to do with gaining or losing fat or muscle.
Track Your Strength In The Gym
Measuring your weight and body fat percentage is a great start.
But, to be certain your body composition actually improves overtime:
By losing fat and not muscle when cutting.
You should also track your strength in the gym:
- If your strength stays the same or improves while your body fat percentage goes down when cutting, you’re body composition is improving.
- If your strength improves faster than what your body fat perecntage inreases when bulking, you’re body composition is improving.
Look in the Mirror or Take Pictures
What you look like in the mirror is a reliable indicator that your body composition is improving.
Take pictures of your front, back and side in good lighting a few times per month, and over time you’ll see what’s changing (and what’s not).
And remember, if you’re getting leaner and more muscluar in the mirror you’re body composition is improving no matter what the scale or measurements tell you.
The ultimate way of tracking improvements in body composition is by using the US Navy Formula in combination with weekly weight/measurement averages, how you look and your strength in the gym.
Once you’ve gained some experience using these four, I’ve found that combined them outperforms any of the other methods, such as BodPod and skinfold measuring, even DEXA!
Conclusion – Measuring & Tracking Body Composition
As you’ve noticed, measuring your exact body fat percentage and composition can be very tricky, if not impossible. You’ll have to settle for a guesstimated range.
With that said though, tracking the changes in your body composition can be done very accurately, which is what matters most.
Okay great, you’ve just finished part 1 of this guide. You should now be well equipped with various tools to accurately track how your body composition changes overtime.
So, without further ado, let’s get started with the most important factor when it comes to improving body composition, which is:


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Wonderful Smiles Dental
If you are looking for a highly trained and experienced dentist in Las Vegas, you have come to the right place. At our practice, you will receive the highest quality dental care. Our dental office uses the latest state-of-the-art equipment and cutting edge technology and we uphold the strictest sterilization techniques. We know that many people may feel anxious about coming to the dentist, so it is our goal to make your visit with us as pain and anxiety free as possible. We view it as our mission to educate our patients about all of their oral health care options and to help guide them to choose a treatment plan that is most suitable and appropriate for their needs.
To make an appointment, simply call us or click here to Request an Appointment online.
We accept Mastercard, Visa, American Express and Discover credit cards as well as cash and personal checks. We accept most insurance plans, including those listed below. If you do not see your plan listed or to find out more information, please call our office.
- Blue Cross Blue Shield
- Health Plan of Nevada
- Lincoln Financial
- United Healthcare
Our office is located at 7211 S Eastern Ave, Suite 110, Las Vegas, NV 89119. Please enter your zip code or city, state below for door-to-door directions.


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Made by hand in the U.S. in small batches with 100% organic ingredients. Gluten-Free, Corn-Free, Soy-Free, Alcohol-Free. No Artificial Colors, Flavors, Fragrances, or Preservatives.
Ingredients: Theobroma cacao (Cocoa) Seed Butter*, Vitellaria paradoxa (Shea) Nut Butter*, Mangifera indica (Mango) Seed Butter*, Orbignya oleifera (Babassu) Kernel Oil*, Simmondsia chinensis (Jojoba) Kernel Oil*, Tocopherol (Vitamin E) Oil*
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Benefits Of Green Tea
Discussions on "Benefits Of Green Tea" in "Healthy and Nutritive Foods" forum.
28th Jan 2012, 01:49 PM #1
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Benefits Of Green Tea
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30th Jan 2012, 10:07 PM #2Newbie
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- Jan 2012
Re: Benefits Of Green Tea
I'm crazy about and love it.
But, when I drink it more than 4 cups, it makes my cheeks shrunk. :(
What the solution to escape from it. regards


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Marie Veronique Organics' natural sunscreens are created with a unique formulation and production process that allow for the use of non-nano zinc oxide. This is the same zinc oxide that is recognized by the Food and Drug Administration as a Category I skin protectant, meaning it is safe for compromised or environmentally challenged skin. Zinc oxide has over a 300-year history of safety, with no known adverse reactions (which is why it is often used to treat diaper rash). We buy our ZnO from a supplier that meets our rigorous testing and quality control standards. To our knowledge, we use the ZnO with the largest primary particle size available on the market today. Our supplier confirms with an electron microscope that the particle size of our zinc oxide ranges from 100 - 400nm with no particle smaller than 100nm.
Yes, MV products are safe for all skin types, ages and genders, including pregnant and breast-feeding women.
Most pediatricians recommend that you not apply sunscreen to babies under 6 mos of age.
Although we are not a vegan company, we have altered several products so that they are 100% vegan in order to best meet the needs of our vegan customers. Our other products do contain highly therapeutic non vegan ingredients such as glucosamine, honey, krill and emu oils.
The main difference between Everyday Sheer Coverage and Moisturizing Face Screen is the concentration of zinc oxide. In ESC it is 16.6% and in MFS it is 20%. Everyday Sheer Coverage also provides anti aging support with beta glucans, glucosamine, and powerful anti-oxidants such as coffee fruit extract.
We recommend using Everyday Sheer Coverage 365 days out of the year, rain or shine. And on heavy sun exposure days, we recommend Moisturizing Face Screen with a higher concentration of zinc oxide.
The main difference between the Anti-Aging Kit and the Acne Relief Kit is in the choice of oils. The acne kit contains treatment oil rather than the Anti-Aging Oil+ found in the anti-aging kit. The Treatment Oil contains antimicrobial EO’s that are very good at containing growth of P.acnes, the principle bacteria associated with adult acne. It is not quite as hydrating as AA+ oil, but still helps to balance and sebum production. If you have frequent breakouts start with the Acne Relief Kit, and transition to the Anti-Aging Kit once your skin calms down. We have found that the Anti-Aging Kit works very well for people with occasional moderate breakouts.
Other than your Exfoliating Cleanser which MVO products contain Lactic Acid? And to get the benefit doesn’t LA need to remain on the skin for some period of time, eg 10 minutes or more?
You get some exfoliating benefit from having LA in the cleanser. Yes Lactic Acid needs to stay on the skin for a time in order to receive real benefits.
That’s why we also have lactic acid in the night time serums: Skin Lightening, or Anti-Wrinkle.
Sun is good for psoriasis, but absolutely not desirable for either rosacea or hyperpigmentation–in fact it can significantly worsen both of those conditions. To control hyperpigmentation and rosacea using sunscreen EVERY DAY to protect from damaging UVA rays is an absolute must.
Melasma—melasma is severe hyperpigmentation that can look like blotchiness or patches of discoloration. It generally runs in families, and in most cases people use makeup to disguise it, or many times they resort to laser treatments to try and correct it. We can send them to the IPL and Laser support group if they want to hear more from people who have not had good experiences with laser treatments.
Our recommendations: Use a sunscreen every day that has broad spectrum UV protection, as UVA exposure in particular will aggravate hyperpigmentation.
Our sunscreens are a perfect answer for malasma sufferers, as they need everyday broad spectrum protection with zinc oxide. Zinc oxide protects across the whole range of UVA, up to 400 nm, and is the only sunscreen active ingredient that provides that level of safe protection.
1) The Everyday Sheer Coverage is a good bet for every day use as it will protect from UVA and help smooth out uneven skin tones.
2) For more high-exposure days use Moisturizing Face Screen SPF 30 tinted.
3) Our Skin Lightening Duet will also help even out skin tones gradually, without damaging skin or causing inflammation, which may trigger more hyperpigmentation. Natural treatments using Vitamin C are safer than laser treatments, as they sometimes can cause inflammation which aggravates the condition.
4) People with malasma should consult a dermatologist.
Protect everyday with a zinc oxide based sunscreen (zinc oxide is anti-inflammatory and our Everyday Sheer Coverage is a great cover up)
Treatment Oil is a good moisturizer as it helps balance oil production without drying skin. Use at night & follow with repair or skin lightening serum.
Skin Lightening Serum is a great one to use if you are struggling with old acne scars or hyperpigmentation.
Use with Anti-Wrinkle or Skin Lightening Supplement to help repair old damage even faster.
Cleansing–use a gentle exfoliation cleanser at night. For oily skin use morning and night.
Suggestions for a Daily routine:
Morning: cleanse with Exfoliating Cleanser, hydrate with Anti-Aging Mist, while face is still wet apply Sun Protection Oil (this step optional for oily skin). Apply Moisturizing Face Screen or Everyday Sheer Coverage.
Night: cleanse with Exfoliating Cleanser, hydrate with Anti-Aging Mist, while face is still wet apply Treatment Oil. Apply Skin Lightening Serum with Vitamin C, especially if acne scars are a problem.
Everyday Sheer Coverage, SPF 20
Our tints are sheer and blend well into most skin tones. We recommend:
Extra Light Tint for extremely fair skin tones.
Light Tint for fair to neutral skin tones.
Medium Tint for those with medium skin tones (works well for those with a summer tan & olive complexions).
Dark tint for medium to dark tones.
Moisturizing Face Screen, SPF 30
Our tints are sheer and blend well into most skin tones. We have found that the Light tint works well for most fair to medium skin tones and was called “universally flattering” by Style.com. Learn about our three tints below:
Our Extra Light Tint formula has a light yellow hue that counteracts the bright white cast of non-micronized zinc oxide.
Good for extremely fair skin tones.
We have found that our Light tint is flattering on fair to medium skin tones and is our best seller.
Our Medium tint is our darkest tint and works well for those with darker, olive or tanned complexions.
The duets are intended to target specific needs. The Anti-Wrinkle Duet is for wrinkles and the Skin Lightening Duet is to brighten and lighten hyperpigmentation.
All duets provide anti-aging support and improve the health of skin from within. Mixing and matching the serums and supplements is a great way to personalize one’s skin care regimen.
Our sun protection products and face oils top the list: Moisturizing Face Screen SPF 30: Our sunscreens stand apart from others because of our use of non-micronized zinc oxide in a moisturizing base rich in essential fatty acids and anti-oxidants. Anti Aging Oil+ or Anti Aging Oil: Our face oils replenish the lipid barrier to maintain skin’s natural radiance. Most people get a bit nervous when they hear the words oil and skin in the same sentence. But there’s no reason to get nervous. In fact, waxes, not oils, are the major cause of skin congestion. Applying oils to the skin, without the interference of a wax barricade, gives your skin the essential fatty acids it needs.
One of the Desert Island Duets.
Full Question: Antioxidants when applied topically protect cells from free radicals and in some cases help to rejuvenate them. Whereas peptides are cell communicating ingredients which can 'trick' skin cells into producing more collagen and produce 'better' skin cells. So my question is if the skin repairs it self at night during sleep then surely the peptides and other cell communicating ingredients would play more of a vital role at night to help with cell regeneration and anti oxidants would day more of a vital role during the day for protecting the skin from free radicals and pollution etc then wouldn't it best to use a product at night which contains cell communicating ingredients and use a product with antioxidants during the day time? Why use a product containing these cell communicating ingredients during the daytime if the they will be more useful at night, when I say useful I mean help repair damage?
Skin is on a sort of 24 clock, and its job is to protect during the day (with sunscreen and anti-oxidants) and repair at night ( with antioxidants and cell signalling ingredients). We always tell people to save expensive repair serums for night time--to put them on during the day is a waste of money. Also, since repair happens while you are asleep. there's no point in applying expensive repair serums until you are ready to turn in for the night. During sleep melatonin, the universal scavenger, is released, but you can add to nature's repair program with other anti-oxidants and peptides.
All MVO products are hand crafted in the San Francisco Bay Area
Our ingredients are organic, fair trade and locally sourced whenever possible. Our packaging is recyclable and all ingredients are biodegradable. We feel that this is critical because we learn more every day about how industry is negatively affecting the environment. For example, chemical sunscreens are harming coral and sea life. We are committed to sustainable production and products and we welcome an ongoing dialogue with our customers and complete transparency to the public.
Our products contain many ingredients that have been certified organic but we feel our products and company are so much more than just organic. We are researching a suitable certification that will communicate our values including the use of organic, local, and fair trade ingredients whenever possible. In addition our packaging, including labels, are 100% recyclable which is rare and we would like to find a certification that captures all that we do. In the meantime we will continue to use the very best ingredients that are organic, local, and fair trade whenever possible.
Our ingredients are natural and the color of a key ingredient may vary from one time to the next. Also, we do not use chemical stabilizers so the ingredients may interact over time, changing the color, but not the quality or safety, of the product.
Although we do not have samples available for purchase, we can include select samples (Everyday Sheer Coverage, Moisturizing Face Screen, and Anti-Aging Oil +) with your order upon request. Because we stand behind all of our products and want you to shop with confidence, we offer a 30-day money back guarantee on all purchases (less shipping & handling).
Products purchased from our online store may be returned within 30 days for an exchange or refund. Please contact firstname.lastname@example.org for a return authorization.
We have chosen to sell direct to our customers via our on-line store to offer the very best products at the lowest possible prices. MVO facials and products will be available through a select number of exclusive spas starting with Spa Solage in the Napa Valley in early 2009.


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