Robin McGraw's Complete Makeover Guide: A Companion to What's Age Got to Do with It?
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Robin McGraw's Complete Makeover Guide: A Companion to What's Age Got to Do with It?
128eBook
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Overview
Rediscover a healthy and beautiful you at any age!
"Okay, ladies, it's never too early to start taking care of yourself, but it's also never, ever too late.
Maybe you're in your twenties, trying to balance work and school. Or maybe you are in your thirties or forties, a working mother juggling the challenges of parenting, marriage, and career. You're a soccer mom. A cheerleading mom. The cochair of your local PTA. Or you are in your fifties or sixties, booming in your career or dealing with an empty nest.
Whatever your age?from your twenties to your sixties and beyond?you and I have something in common: we're women, there is a lot that we have to manage and want to accomplish, and we want to look and feel our best, no matter what our age.
That's what Robin McGraw's Complete Makeover Guide is all about. Designed to be a companion to What's Age Got to Do with It?, you'll find page after page of material to help you determine your best health and beauty choices for your life. Inside you'll find:
- Health and beauty tips
- Interactive quizzes
- Self-tests to understand your health habits
- Checklists to make sure you have the essentials
This makeover guide is designed to meet your specific needs and help you achieve your optimal health and beauty. Sometimes what we need is the right perspective on our beauty. Other times we need the right pair of shoes. For everything in between?what you need is this book!
Product Details
| ISBN-13: | 9781418576318 |
|---|---|
| Publisher: | Nelson, Thomas, Inc. |
| Publication date: | 05/17/2009 |
| Sold by: | HarperCollins Publishing |
| Format: | eBook |
| Pages: | 128 |
| File size: | 625 KB |
About the Author
Read an Excerpt
Robin McGraw's Complete Makeover Guide
By Robin McGraw
Thomas Nelson
Copyright © 2009 Robin McGrawAll right reserved.
ISBN: 978-1-4002-0251-5
Chapter One
What's Age Got to Do with It?
Before we begin to discuss the topics of fitness, skin care, fashion, and so on, I'd like to answer what is probably the most common question I hear from women everywhere:
Q: How can I stop the effects of aging? A: Here's the bare fact: you will age. From the moment we are born, we are already aging, and aging can never be stopped. But the good news is, the effects of aging can be minimized and, in some cases, reversed. The physical signs of aging can be reduced by making wise lifestyle choices with your nutrition, sleep, beauty, and more.
Let's look at some of the things that add the appearance of age and zap years from our lives:
Things That Age Our Skin
sun exposure sugar (see chapter 3 in What's Age Got to Do with It?) processed foods harsh chemicals improper cleansing saturated and trans fats insufficient sleep stress smoking dehydration acne
Things That Age Our Bodies
weak immune system disease stress smoking alcohol drug use inadequatediet/ vitamin and mineral deficiencies excess weight insufficient sleep
Things That Age Our Overall Appearance
"old" clothing (that is, clothing meant for someone older than you) outdated clothing poor posture the same things that age our skin and bodies
The information and tools in this makeover guide will help you fight the appearance of old age while highlighting your authentic, beautiful self.
Before we close this introductory chapter, I'd like for you to do an aging inventory. Below you will find a "How Am I Aging?" assessment. Please be honest as you take this test ...
How Am I Aging?
Place a check in the box for each statement that is true for you.
I spend a lot of time in the sun, without sunscreen.
I eat a lot of sweets and/or processed foods (canned/boxed prepared meals, lunch meats, etc., particularly those with MSG and/or sodium nitrate/nitrates).
I wash my face with bar soap.
I use rubbing alcohol on my skin, as an astringent.
I go to bed with my makeup on.
I have acne.
My diet is high in saturated and trans fats.
I eat a lot of deep-fried foods.
My job is very high-stress.
I am suffering a lot of personal stress.
I am very unhappy and unfulfilled.
I cry a lot.
I am a smoker.
I stay up late and get up early.
I am sick a lot (colds, flu, etc.).
I have a diagnosed disease.
I drink alcohol.
I drink more than one alcoholic beverage a day
I am a drug user.
I am overweight.
I take a multivitamin every day.
I eat a balanced diet.
I am very physically fit, and I exercise at least 30 minutes a day, three times a week or more.
I stand tall and erect.
My wardrobe is fashionable and up-to-date.
I am a happy person, and I laugh a lot.
I use a good skin care system, day and night.
I avoid foods with monosodium glutamate and/or sodium nitrite/nitrate.
I get 8 hours of sleep (or more) a night.
I drink eight 8-ounce glasses (or more) of water daily.
I usually or always wear sunscreen during the daylight hours.
I eat a lot of green, leafy vegetables.
I eat a lot of whole foods.
I have at least one bowel movement a day and never have to use laxatives.
I avoid sweets and excess caffeine.
I enjoy warm, healthy relationships at home and with friends and coworkers.
I feel fulfilled in my work and my life (place two checks if you love your job)
I don't let things "get to me."
I don't smoke or drink.
Drugs? Not me!
Now, examine the results from the "How Am I Aging?" assessment. If your right-hand column is full of checks, congratulations! You will most likely age with grace. You probably already look younger than your same-age friends and acquaintances. But if the majority of checks are in the left-hand column ... you may want to think carefully about how you really want to look in five, ten, fifteen years. You have already done some damage and are continuing to add years to your appearance-and you may be cutting years from your life.
But that's what we're here for, right? In the next chapter, we are going to start by looking at fitness and discover how exercise can play a part in helping you look and feel your best at any age.
Chapter Two
What's Fitness Got to Do with It?
As you have already discovered, how old you look today and how well you will age in the years to come is directly related to your level of fitness. One thing that is key to every woman's fitness is exercise, so I'd like to begin this chapter by answering a very important question:
Q: How can exercise help combat the aging process?
A: Studies suggest that regular exercise can reduce your risk of diseases such as heart disease, cancer, diabetes, and osteoporosis; improve cholesterol, blood pressure, insomnia, and depression; and strengthen your immune system, among many other benefits.... Because exercise increases circulation throughout the body, it can give your skin a youthful glow. -from What's Age Got to Do with It?
Now, you may be saying, "Okay, you've convinced me. I need to exercise. But I don't even know where to begin." Let me start with a quick review of some tips I shared in What's Age Got to Do with It?
Schedule your workouts
Write down or put into your BlackBerry the days and times you plan to work out. This makes it a nonnegotiable event. You'll be less likely to skip it.
Buddy up
Often, working out with another person often improves the chances that you'll stick with it.
Consult with the experts
Invest in at least a couple of sessions with an expert who can show you proper form and exercises that will help you reach your goals. Or you can talk with friends or family members who are avid exercisers.
Take notes
Write down when you're going to exercise and what you plan to do when you exercise. Then record each workout in the Basic Fitness Log provided in this guide. What did you do? How many reps did you do? How long did you exercise? What did you do? How did you feel?
Tell others about your new fitness regimen
Telling others helps you stay accountable. Those who are aware of your get- fit plan will keep you honest.
Set a goal
Whether your goal is losing five pounds, running a 5K race, or just improving your fitness level, having a goal gives you something to strive for. It is also important to have a target date. For example:
"I want to lose 30 pounds by Christmas."
"I want to be a size ____ by my class reunion the weekend of _______."
In addition to long-term goals, set smaller ones too. For example:
"This week, I want to strength train three times."
"Today, I want to run two minutes longer than yesterday."
Let's get practical now. You've made the decision to begin a fitness regimen. Now you will make some choices, based on the list I just gave you, to help you exercise for success. Please fill in the blanks on the "My Fitness Plan" form that follows:
My Fitness Plan
Days I Will Exercise Time Type of Exercise
Sunday _____ _______________________ Monday _____ _______________________ Tuesday _____ _______________________ Wednesday _____ _______________________ Thursday _____ _______________________ Friday _____ _______________________ Saturday _____ _______________________
I will exercise with: [Name] ____________________ on [day(s) of week] ____________ [Name] ____________________ on [day(s) of week] ____________
I will consult with: ___________________________________________________________ ___________________________________________________________ ___________________________________________________________
Long-term goals
I will ______________________________________________________ by _____________________________ (date) I will ______________________________________________________ by _____________________________ (date) I will ______________________________________________________ by _____________________________ (date)
Short-term goals
By (date) __________________ I will __________________________. By (date) __________________ I will __________________________. By (date) __________________ I will __________________________. By (date) __________________ I will __________________________. By (date) __________________ I will __________________________.
Who I'll Tell
I will tell these people about my fitness plan and goals ____________________________ _____________________________ ____________________________ _____________________________
I will be accountable to ____________________________ _____________________________ ____________________________ _____________________________
Some exercises I would like to try ___________________________________________________________ ___________________________________________________________
Today's Date ______________________
Measurements
Current weight __________ Bust ______ Goal weight __________ Hips ______ My pants size __________ Waist ______ Goal pants size __________ Biceps ______ My bra size __________ Goal bra size __________ My shirt size __________ Goal shirt size __________
Before You Begin ...
It should go without saying that before you begin any exercise program, you should consult your physician. In addition to this, another "first" has to do with something that is of the utmost importance: posture.
In chapter 2 of What's Age Got to Do with It?, I told the story of the day I noticed my husband's hunched-over posture as he was walking across the stage. It made him look older than his years. Indeed, bad posture does make you look older and heavier, while good posture can make you look at least five pounds slimmer. But good posture is also important in your exercise routine, and no routine can give you the look you want when it is performed day after day with substandard posture. Even the slimmest and best-toned body looks years older when that body is slumped.
Here's a quick review of the simple Pilates move that can help you stand taller, both on the exercise mat and in day-to-day life:
1. Clasp your hands behind your back.
2. Pull your clasped hands down toward the floor so that your shoulders go back and down.
Doesn't that feel better? It certainly looks better. This is the posture you should maintain as you sit, stand, walk, or perform any seated or standing exercise. By the way, this is what Phillip did, and now he looks ten years younger!
Q: How can I measure my success?
A: Having already read chapter 2 in What's Age Got to Do with It?, you know that I work with a personal trainer named Robert Reames. In that chapter, Robert recommended several ways to measure your exercise progress. Though I tend to measure progress by how my clothes fit, you may also find the following tips from Robert helpful:
On the bathroom scale By taking measurements of your body with a tape measure Using an item of clothing regularly to check for body changes A basic fitness test, taken at the beginning of your exercise program, to establish your baseline fitness level. (See chapter 2, under "Answers from the Expert," for a list of the activities you will complete during this exercise.) This basic fitness test should be repeated monthly.
On the next page I have provided a form for you to chart the results of your first Basic Fitness Test. Feel free to photocopy this form as often as you like to use each month when you chart your progress.
Each time you complete the Basic Fitness Test, you will also post your results on the Basic Fitness Log that immediately follows the Basic Fitness Test.
Finally, you'll also find there a Fitness Program Progress Log. This log is different from the Basic Fitness Log in that it is only used to record your weight and measurements. You will not record the activity results from the Basic Fitness Test on the Fitness Program Progress Log.
Basic Fitness Test
This test is designed to help you determine your baseline fitness level. Please follow the directions below, and record your times and numbers in the spaces provided. Repeat this monthly.
Note: As you complete this initial fitness test, make sure that you are exerting yourself in the same way you would during any normal exercise session. The key is not in overdoing it for the sake of a great initial workout. It is in honestly assessing your current fitness level so you can accurately monitor your long-term progress.
Today's Date: _______________ 1. For one minute, see how many chair squats you can do. Stand in front of a chair with feet shoulder-width apart and arms by your sides. With most of your weight on your heels, squat down as if you're about to sit in the chair, but return to standing just as your rear grazes the chair. I did _______ chair squats in 60 seconds. 2. For one minute, see how many push-ups you can do. If you can't do a standard push-up, then do wall push-ups where you stand about an arm's length from the wall with hands shoulder-width apart at shoulder height. I did _______ push-ups in 60 seconds. 3. Walk or run one mile as fast as you can. Today I (walked) (ran) one mile in ___________ (time). 4. Test your balance by standing on one leg and timing yourself. Switch legs and repeat. I balanced myself on my left leg for ___________ (time). I balanced myself on my right leg for ___________ (time).
Measurements
Current weight __________ Bust ______ Goal weight __________ Hips ______ My pants size __________ Waist ______ Goal pants size __________ Biceps ______ My bra size __________ Goal bra size __________ My shirt size __________ Goal shirt size __________
A Word of Caution
As I shared with you in chapter 2 of What's Age Got to Do with It?, Robert confirms that one of the biggest mistakes women make when exercising is concentrating solely or excessively on cardio exercises. Cardio burns fat, true, and it's good for your heart. But strength training is important too. You need to provide some form of resistance for your muscles. Review chapter 2 for ways to add strength training to your exercise program. Remember that when you combine cardio and strength training, you will be successful at both chronic calorie burning (burning calories while your body is at rest) and acute calorie burning (calories burned during exercise and for a couple of hours after).
ACTIVITY CALORIES BURNED PER HALF HOUR * Bicycling (leisure) 108 Dishwashing 61 Grocery shopping 65 High-impact aerobics 191 Horseback riding (leisurely) 68 Ironing 61 Low-impact aerobics 166 Pilates (beginner level) 101 Running (slow pace) 490 Sex (10 minutes) 38 Vacuuming 79 Walking the dog 107 * Based on a weight of 120 pounds
Start on the Right Foot!
Now it's time to make a plan and put that plan into action. Below I have provided a sample reproducible Daily Exercise Journal that you can use to document your workouts.
As you fill out the journal, be specific. What kinds of exercises did you perform? How many reps did you do? How did you feel when your workout was done? Don't forget to thank your body for the hard work that it did!
(Continues...)
Excerpted from Robin McGraw's Complete Makeover Guide by Robin McGraw Copyright © 2009 by Robin McGraw. Excerpted by permission.
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.
Table of Contents
How to Use This Makeover Guide vii
1 What's Age Got to Do with It? 1
2 What's Fitness Got to Do with It? 7
3 What's Nutrition Got to Do with It? 27
4 What's Skin Care Got to Do with It? 43
5 What's Hormones Got to Do with It? 63
6 What's Hair Got to Do with It? 77
7 What's Makeup Got to Do with It? 87
8 What's Fashion Got to Do with It? 99
9 What's Faith Got to Do with It? 107
Notes 113