Trainer » Oluwatosin Faith Kolawole

How to Get Rid of Smelly Feet

Oluwatosin Faith Kolawole — Sun, 18 Dec 2016 10:15:55 +0000

People suffering from smelly feet know how frustrating it is when they take off their shoes and a strong stench is let out, causing other people around them to block their noses. During summer, it becomes worse and really stinky.
There is a bacteria on the skin and the shoe, that eats the sweats produced, thereby releasing acid byproducts that smells badly. To get rid of smelly feet, the bacteria has to be taken care of. Keep reading to know more

1. Clean your feet

A perfect way to keep your feet off odours is by keeping them clean. Wash your feet thoroughly; dry them completely and make sure they are no water traces; apply hand sanitizer; use antiperspirant. Doing all these will help to eliminate germs in the feet and also reduce bacterial growth. You can also rub your feet with baking powder or talcum powder, or corn starch, to absorb sweat and dry the feet.

2. Salt water

Salt acts as astringent and absorbs sweat in the feet. Get a mixture of hot water and salt; ensure the water is 8times as much as the salt and wait till it dissolves. Then, soak your feet in the water for at least 20 minutes; do this twice a day and for a few days.

3. Make use of vinegar

Bacterias are not comfortable in vinegar; it makes them starve. You can get rid of them with that. Mix vinegar in a bowl of water that is twice as much as the vinegar, and soak your feet in it for about 30 minutes. Do this once in a day for seven days.

4. Pick the right socks

Some socks aren’t suitable, especially during summer. A perfect example is socks that has materials like nylon, as it tends to trap sweats around the feet. A very good option to go for is cotton, it keeps your feet dry and makes you comfortable. If, however, you sweat too much, you can keep an extra pair of socks with you.

5. Coconut oil

Among other amazing benefits of coconut oil, it works for smelly feet too, due to the lauric acid present in it that helps to kill bacteria. Get coconut oil, and add few drops of cedarwood essential oil to it for more amazing results; mix properly, and apply to your feet. Make sure you massage it well such that your feet absorbs enough.

6. Use Bleach

Add bleach to hot water and stir, then soak your feet for 15minutes. Bleach, as we all know, sanitizes various surfaces in the house and gets rid of germs; If applied to the feet, the growth of fungi and bacteria that cause bad odor will be reduced.

Conclusion

No one likes smelly feet. It’s high time you stopped shying away from taking your shoes off in the public.

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8 Healthy Snacks for Summer that Weighs under 100 Calories

Oluwatosin Faith Kolawole — Thu, 15 Dec 2016 13:00:59 +0000

For many people, snack is a no-go-area when they are into the fitness deal. It’s no longer news that snacks add to the number of calories in the body, but then, are all snacks the same? In this post, we’ll be looking at eight healthy snacks that do not weigh up to 100 calories, yet healthy.
If you want to stay fit, and not miss out on some interesting snacks, keep reading to know more

1. Hard-boiled egg

Do you really have to give up on eggs? No, you don’t have to, as we have found an escape route. Either the albumen or the yolk-white, whichever is your preference, all you have to do is boil it hard! One large egg boiled hard gives you 75-calories. Go ahead and eat your egg.

2. Blueberries

Have you ever given this a thought? A cup of blueberries gives just 84 calories, and it is not without its amazing nutrients: fiber, vitamin K, vitamin C, and cancer-fighting anthocyanins. An additional benefit of these berries is that they help to fight against urinary tract infections. You might want to give this a try.

3. A large shiny apple

One apple contains about 85 to 100 calories, and it is rich in fiber content, which is very beneficial to your health. It also has little or no fat content, so that you are sure of your safety.

4. One ‘party size’ sausage roll

If you are dieting, you know pastery shouldn’t be on your food list but with a ‘party-size’ sausage roll with calories as low as 61, you can grab a bite and be sure it won’t cost you much.

5. Greek yogurts and raspberries

The combination of Greek yogurts and raspberries is a great deal, as they both sum up to 100 calories. Get half a cup of plain Greek yogurt and one-third of fresh raspberries; mix these two ingredients in a bowl, and you have your great snack right there. This meal is rich in proteins, fibers, and calcium.

6. Miso soup

Miso soup comes in powder sachets and can be easily made for a quick snack, anywhere. Asides it being easy and quick to make, its calories is as low as 57.

7. Almonds

You sure do not want to miss out on nuts, especially if you are a lover of them. Almond is known to be one of the most healthy food in the world, as it provides amazing benefits to the overall health of humans. They are rich in fiber, protein, calcium, and vitamin E.

8. Watermelon

One cup of watermelon gives you less than 50calories. This fruit is a great source for lycopene, a chemical pigment known to prevent the risk of cancer. It is also known to be one of those fruits with very high water content; with this, you can easily shed some weights off by keeping yourself hydrated.

Conclusion

While you want to diet, to cut off some extras that aren’t needed in your body, you don’t necessarily have to miss on some amazing snacks. Stay fit! Eat healthily!

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5 Tips on How to Improve your Yoga Skills

Oluwatosin Faith Kolawole — Tue, 13 Dec 2016 16:43:34 +0000

For some people, yoga is being able to bend so well, and they sometimes give up since they lack the ability to bend. Often times, we forget that yoga is not only about doing the perfect bend, but about connecting the body, breath, and mind, which is why it is known to boost mood and get rid of depression.
You have probably been feeling bad about not being able to maintain your yoga skills or to get better with it, the following tips should help you

1. Take a wider stance to create more space

To get better in your yoga skills, you will have to maximize your space. Extend your arms and legs as much as you can, to enable freedom in your muscles, rather getting all choked up. You need that space.

2. Respect the limit of your own body

It’s no doubt that different people have different limits with which they can bend. The fact that someone can bend so much that the nose comes in contact with the knee, doesn’t mean every other person can do same, especially if you are a beginner. Of course, you can improve your body flexibility, but it should be a gradual process. Love your body and know your limit in yoga; it is important that you are comfortable and stable.

3. Unlock your knees

Another interesting tip to keep you going is to learn to unlock your knees. You might feel the urge to lock your knees whenever you want to perform any yoga exercise like forwarding bend, as it may look proper that way. But the fact remains that you do lesser work when your knees are locked. With unlocked knees, it won’t be easy to maintain the pose for a long period of time, which means the pose is actually working on your muscles. One more benefit of keeping unlocked knees is that it prevents you from having unnecessary joint pains. You can avoid those pains now, just by keeping your knees unlocked.

4. Smile often

You have to be joyful while practicing yoga, as the mind is connected with it. No matter what goes wrong in your yoga practice, don’t forget your smiles. Either you are not comfortable with your bends or you have overstretched too much, try to be better and don’t lose your smile, to avoid getting more frustrated. With time, you will improve and will even be able to smile more.

5. Observe

You should be very observant of things around you, and most especially your body. Observation makes you know if you still need improvements, and where. Observe if you are using your right hand better than the left, or your first pose is always the best and when you repeat it, it goes wrong. Observe these things, and be better.

Conclusion

Above all, consistency is key. You have to be consistent in order to improve your yoga skills. We really hope this helps.

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5 Simple Exercises to lose Belly Fats

Oluwatosin Faith Kolawole — Tue, 13 Dec 2016 15:12:25 +0000

Belly fats come with a lot of challenges; physical, emotional, and health-wise. You will hardly feel comfortable in your own skin, with this condition and sadly, it opens you to so many risks that may lead to death. Are you trying to fit into a normal shape? Have you been depressed for so long due to belly fats? Continue reading to get enlightened on how to get rid of it.

1. Crunches

Crunches, known to be one of the best exercises to burn fats, works mainly on the abs. To do this, start by lying down flat with knees bent and feet on the ground. Now, interlock your two hands behind your head or you can choose to place them on your chest, whichever one is convenient. Inhale, slowly yet deeply, then exhale, and lift your upper torso off the floor. Your back should be 30 to 40 degrees with the ground. Inhale as you return to the original position, and exhale when you lift your torso. Keep repeating that till you no longer can.

2. Bicycle exercises

Unlike its name implies, you don’t need a bicycle to get this done; it also works on the abs. Get started by lying on the floor, with your two hands by the side or behind your head. Now, lift your two legs off the ground, and keep your knees bent. After you have done that, take your right leg away and move your left leg closer to your chest. Keep alternating ways, like you are paddling a bicycle.

3. The stomach vacuum

The stomach vacuum exercise focuses on breathing. Get down on your hands and your knees, then inhale deeply and loosen your abdomen. Now exhale, and tighten your abs. Maintain this pose for 15 to 30 seconds, then repeat. There are also other types like seated stomach vacuum and functional stomach vacuum.

4. Bending side to side

This may not be an easy exercise for anyone with so many fats on belly, but it’s definitely worth the try. Stand upright, with hands on the sides, feet together, and legs grounded. This is your starting position. Like its name, you will have to bend from side to side while you still have your body fixed to the ground. Now, bend your body as much as you can, towards the right; if you do this well, you should feel a strain on your left side. Your right hand should be on your right hip as you do this. Hang on for 15seconds or more, then switch to the left side and keep repeating.

5. Cardio exercises

Cardio is also a great way to get rid of fats, and not just that, it helps to reduce stress, gives you better sleep, improve your lung capacity, and so many other benefits. Some cardio exercises you can engage in are: walking, jogging, running, and swimming.

Conclusion

If you are really determined to get rid of your belly fat, you will have to be consistent with the exercises mentioned above, until there is a change.

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9 Benefits of Vitamin B12 for the Skin, Hair, and Nails

Oluwatosin Faith Kolawole — Tue, 13 Dec 2016 13:43:14 +0000

Vitamin B12, also known as Cobalamin, is an essential nutrient found in animal sources of food. The daily requirement for this nutrient differs in people; pregnant women, drinkers, and smokers requires more of it than others. This nutrient is present in liver, fish, eggs, and so on. Failure of the body to utilize this vitamin could cause deficiency disorders like memory failure, neurologic abilities, lack of appetite, weakened digestive system, osteoporosis, and so on.

The benefits of Vitamin B also reflects on the skin, hair, and nails, some of which we’ll be sharing below.

1. Prevents drying

When Vitamin B is applied to the skin, it improves the balance, texture and moistens retention of the skin. It makes the skin moist and prevents it from drying.

2. Cell formation

Vitamin B12 gives the skin healthy coloring by controlling cell formation and life span. If Vitamin B12 is deficient, the skin might lose its coloration, leaving you pale and sick.

3. Keeps skin young

Keeping the skin young is one of the most important characteristics of Vitamin B12 in the human body. It keeps the skin smooth and supple, and avoid wrinkles and dry skin.

4. Hair growth

Hair follicles receive proper nutrients from Vitamin B12, which helps to stimulate hair growth and regrows previously lost hair.

5. Pigmentation

Melanin, also known as tyrosine, helps to support healthy brain functions and is also responsible for the pigmentation and color of the skin and hair. With adequate Vitamin B12, re-pigmentation of the hair is encouraged and it prevents the hair color from fading.

6. Prevents premature hair loss

Deficiency of Vitamin B12 in the body can lead to hair loss or slow hair growth rate due to the undernourished follicle cells. Adequate Vitamin B12 in the body will prevent this from happening.

7. Healthy hair

Vitamin B12 works effectively to keep the nervous system healthy and the formation of red blood cells and these reflect in the hair.

8. Avoids unhealthy nails

Vitamin B12 deficiency often leads to poor nail health; the nails get rigged and the moon of the cuticle disappears; other times the nails get brittle. With adequate Vitamin B12, all these would be avoided and the nails will remain healthy, due to the important role of this vitamin on the red blood cells, which prevents anemia.

9. Controls cholesterol

Vitamin B12 helps to reduce the level of cholesterol in the body, thereby leading to overall health maintenance. Also, the level of triglycerides is controlled, and this maintains the heart and aid proper blood circulation.

Conclusion

Aforementioned are important benefits of Vitamin B12 on the skin, hair, and nails. To remain healthy and keep glowing, Vitamin B12 should be incorporated into your meals often.

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How To Treat a Sunburned Scalp Fast

Oluwatosin Faith Kolawole — Mon, 12 Dec 2016 14:36:17 +0000

Sunburn is really bad, and it happens to be a common problem affecting many individuals today. When your skin is exposed to UVA and UVB light from the sun for a particular period of time, it burns the affected area, and can also lead to risks like skin cancer. Talking about the scalp, it is a part that is hardly considered when taking care of the body and overall health. Unknown to many, it doesn’t really matter if there is a full head of hair; the scalp is still at risk for a sunburn.
If you have a sunburn, this post is for you. Keep reading to know how to treat it

1. Take cool showers

Sunburn on your scalp is enough frustration and discomfort; you shouldn’t turn on hot water on the same scale. Even lukewarm water may be risky, so the best option to go for is cool water. Let the water be at a cooler temperature before washing your hair/scalp.

2. Do away with sulfated shampoos

To heal your sunburned scalp, there is a need for enough moisturization, and using a sulfated shampoo won’t help in any way, as they tend to dry out the scalp. In your case, your scalp will not only be dried out but also be left in a harsh and worse condition. Shampoos that contain 18-MEA are advisable, as they are effective in providing the scalp some moisture. Always read the ingredients on your shampoo before applying it on your hair.

3. The blow dryer and straightener can take a break now

You should always remember you have a sunburn, and any other thing close to “hot” should be far away from it. Blowdryers and straighteners use heat and will further dry, damage, and cause more discomfort to your scalp. Pending the time the sunburn heals, you have to do away with these things.

4. Stay hydrated

The sunburn on your scalp makes it dry, and one way to keep it moisturized and from further drying is to stay hydrated. Drink water as often as you can—at least 8 glasses daily. You can also go for fruits and veggies, as they have a high content of water in them.

5. Leave blisters alone

Probably your sunburn is so bad that it forms blisters on your scalp, you are not to do anything to them, to avoid further irritation. Leave them alone, and let them heal.

6. Know when to see a doctor

It may become more severe, that you start having a temperature, and you are too weak to stand and think clearly. If such is the case, you have to seek medical assistance as soon as you can, to avoid worsening the case.

Conclusion

Above are ways that can be applicable to treating a sunburned scalp. It is, however, important that immediate treatments should be done as soon as it is noticed.

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How to Get Rid of Redness on Your Face

Oluwatosin Faith Kolawole — Mon, 12 Dec 2016 12:29:53 +0000

Many people suffer from facial redness every day and it can be due to sunburn, skin allergy, weather, skin sensitivities, and blushing. We have compiled a list of how to get rid of redness on your face.

1. Find and avoid triggers

The first thing to do is to know what exactly is causing the redness. You probably should do away with all skin products for a while, and observe if the redness still persists. Take each of the products, one at a time, to know which exactly is causing your face so much redness. Once you find it, do away with it and get a better replacement.

2. Apply aspirin paste

Aspirin also helps to get rid of redness on the face, due to the presence of salicylic acid in it. To make it into a paste, crush aspirin into a bowl, and add a little water into it. Mix well until smooth; apply gently to your face and leave for 30 minutes before rinsing off. It helps effectively to lessen the inflammation in the blood vessels around the face, and it works almost immediately.

3. Cucumber mask

Cucumber is a natural home remedy that has been effective for over a hundred years now. Grate the cucumber or put it through a food processor and apply it as a face mask. You can also use cucumber straight from the fridge, for amazing results.

4. Wash your face 1-2 times a day

Another way is by washing your face. You shouldn’t apply anything harsh on your skin that gets inflamed too often, so try as much as you can to do away with hot or cold water; make the water lukewarm. Ensure you use a sensitive cleanser that does not have fragrance, to avoid irritating the skin.
Wash gently and pat dry with a soft towel.

5. Use moisturizer

When you are done washing your face, apply moisturizer immediately to lock your skin in moisture, Make use of a moisturizing facial cream or lotion; for better results, store the lotion in the refrigerator and apply when cold, in order to get the blood vessels constricted easily. You should avoid using moisturizers that have alcohol or fragrance, to avoid irritating the skin and worsening its condition.

6. Apply coconut oil

Coconut oil prevents dry skin by keeping it hydrated, which prevents reddening; it also locks the body in moisture. The presence of lauric acid in it makes it work in revitalizing the skin due to its antiviral, antifungal, and antimicrobial properties. Apply the oil to your face gently, and don’t use too much to avoid adverse effects.

Conclusion

Above is a compiled list of how to get rid of redness on the skin. Try any of the methods mentioned, and if redness persists, it is best you see a dermatologist know what exactly is going on in your body.

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How to Do Concentration Curls

Oluwatosin Faith Kolawole — Mon, 12 Dec 2016 11:05:08 +0000

Concentration curls is a variation of exercise that targets the long (lateral) head of the biceps brachii to a greater degree than the short (medial) head. If you need an exercise to keep your muscles toned and strong, concentration curl is an exercise you should definitely give a try.

Below are steps to perform this exercise

Step 1:

Sit on a flat bench, and keep your legs stretched out, with both knees bent. With your feet resting on the floor, grab a dumbbell and keep in front of you, between your legs.

Step 2:

Still, in the step 1 position, pick up the dumbbell with your right arm, and place the back of your right upper arm on your inner thigh. Now, rotate your right palm gently, such that it faces forward away from your thigh. You should also ensure that your arms are extended and the dumbbell is slightly above the floor.

Step 3:

The next step is to curl the weights to the front, while you contract your biceps as you exhale slowly. Keep contracting and exhaling, till you feel your biceps are fully contracted and the dumbbells can now be seen at the shoulder level. While you do this, your pinky finger should be higher than your thumb, to ensure good contraction.

Step 4:

After contraction, you are to bring the dumbbells back to the starting position, as in step 2, while you inhale.

Step 5:

After following the first four steps, you can then repeat for as many times as you can, on that same arm.

Step 6:

Now, repeat the process on your left arm, and keep doing it until you feel a strong contraction on your biceps.

Conclusion

Concentration curls can be done in several ways; like standing with torso bent forward, and arms in front of you. Your legs aren’t needed in this case, and it is quite challenging compared to the one explained above.

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How to Do Concentration Curls

Oluwatosin Faith Kolawole — Mon, 12 Dec 2016 10:34:24 +0000

Below are steps to perform this exercise

Step 1: Sit on a flat bench, and keep your legs stretched out, with both knees bent. With your feet resting on the floor, grab a dumbbell and keep in front of you, between your legs.

Step 2: Still in the step 1 position, pick up the dumbbell with your right arm, and place the back of your right upper arm on your inner thigh. Now, rotate your right palm gently, such that it faces forward away from your thigh. You should also ensure that your arms are extended and the dumbbell is slightly above the floor.

Step 3: The next step is to curl the weights to the front, while you contract your biceps as you exhale slowly. Keep contracting and exhaling, till you feel your biceps are fully contracted and the dumbbells can now be seen at the shoulder level. While you do this, your pinky finger should be higher than your thumb, to ensure good contraction.

Step 4: After contraction, you are to bring the dumbbells back to the starting position, as in step 2, while you inhale.

Step 5: After following the first four steps, you can then repeat for as many times as you can, on that same arm.

Step 6: Now, repeat the process on your left arm, and keep doing it until you feel a strong contraction on your biceps.

Conclusion

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5 Exercises to Lift Breasts Naturally

Oluwatosin Faith Kolawole — Sun, 11 Dec 2016 15:03:39 +0000

Are your breasts saggy? So much that you feel bad when you are with other female friends and they show off their portable breasts? Or you keep searching for the best-padded bra to look presentable? Good news! We have found you a solution; we aren’t referring you to a chemical product with adverse effects, but rather a natural means to help keep those breasts in place.
We have put together some effective exercises that will make your breast look better. Keep reading to know more.

1. Push-ups

You have probably heard of push-ups several times but have never thought of it as an exercise for the breast, but rather to tone the body and keep your abs in shape. In addition to what you think push-up does to the body, it is also great for the chest. To do this, get into the plank position and ensure that your body is straight. Once that is done, lower your body till you feel your chest touching the floor, and your arms are at a 45-degrees angle. Then, push your body back up to the starting position, and repeat for about 10 times. If you can keep up with this daily, you will observe the changes on your breasts.

2. Apply pressure

Pressure also helps to plump the breasts, and it is done with the chest muscles, majorly the pectoral muscles that support the breasts. To do this, stand upright, facing a wall. Now, rest your two hands on the wall and apply pressure, as much as you can, like an attempt to move the wall out of place. Keep applying pressure till you can’t anymore, then relax, shake your hands to permit effective blood circulation, and try again. Keep repeating for as many times as you can.

3. The T-plank

Also referred to as the front plank, the T plank works effectively on the chest muscles. Start by holding up your body in a pushup position; keep your legs hip-width apart, and your right arm up, holding a weight. Now, open your body all the way to the right, such that you are able to make a letter-T-shape with your body. Maintain this pose for few seconds and return back to the first position; then switch to the left side. Repeat both sides for 5 to 10 times.
If you are a beginner with this exercise, holding the pose for 10seconds might be difficult. In this case, place your knee or knees on the ground; it will be easier to hold on for long.
Additional benefits of this exercise are that it strengthens the chest, arms, back, glutes, and legs too.

4. The dumbbell fly

This is yet another exercise to lift breasts. You will need two weights and a medicine ball or bench to do this. Lie on the bench or medicine ball; keep your torso balanced on it. Allow your elbows to bend gently, then lower the weights till they are even with your chest. Once that is done, bring the weights back up again and repeat 10 times. Relax and try again.

5. Inverted wall push-ups

You can easily do this at home. Like its name implies, you are to invert your body straight up on a wall. Start by bending down with both arms on the floor, then lift your body upwards, supporting yourself with your arms. Don’t rush it, move up gently. Now, rest your feet on the wall to take the support of it, and slowly bring your head in contact with the ground. Maintain this pose for a while, then return to the starting position.

Conclusion

There are more exercises to lift the breast but above are some effective ones that should be considered. You might not be able to achieve your aim in just one trial, which is why consistency is important. Keep exercising and observe the changes in your breasts. It’s time to look absolutely great with those breasts!

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