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	<title>Become Beautiful Women</title>
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	<link>http://hellomao.com</link>
	<description>Show the most natural women</description>
	<pubDate>Mon, 16 Jun 2008 06:00:18 +0000</pubDate>
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	<language>en</language>
			<item>
		<title>Apply Rhinestones to Your Pedicure</title>
		<link>http://hellomao.com/2008/06/apply-rhinestones-to-your-pedicure-4.html</link>
		<comments>http://hellomao.com/2008/06/apply-rhinestones-to-your-pedicure-4.html#comments</comments>
		<pubDate>Mon, 16 Jun 2008 06:00:18 +0000</pubDate>
		<dc:creator>admin</dc:creator>
		
		<category><![CDATA[fitness&amp;health]]></category>

		<category><![CDATA[beauticians]]></category>

		<category><![CDATA[beauty]]></category>

		<category><![CDATA[Beauty tips]]></category>

		<category><![CDATA[Body]]></category>

		<category><![CDATA[care]]></category>

		<category><![CDATA[fashion style]]></category>

		<category><![CDATA[hair]]></category>

		<category><![CDATA[teen]]></category>

		<guid isPermaLink="false">http://hellomao.com/2008/06/apply-rhinestones-to-your-pedicure-4.html</guid>
		<description><![CDATA[

Step1
																																		Apply clear nail polish.																Start with a finished pedicure (colored nail bed, frenchie or au-natural). Apply a thin layer of clear polish over the nail bed you are planning to add the gems to (I use OPI&#8217;s Start to Finish Clear Polish). The clear polish will act as the adhesive for the gems. I have chosen [...]]]></description>
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<div class="Part1 Step">
<div class="label">Step1</div>
<p>																<a class="thickbox" href="/images/GlobalPhoto/Articles/2291142/step1_Full.jpg" rel="nofollow">						<img alt="" src="http://i.ehow.com/images/GlobalPhoto/Articles/2291142/step1_Thumb.jpg" /></a>												Apply clear nail polish.																Start with a finished pedicure (colored nail bed, frenchie or au-natural). Apply a thin layer of clear polish over the nail bed you are planning to add the gems to (I use OPI&#8217;s Start to Finish Clear Polish). The clear polish will act as the adhesive for the gems. I have chosen to only add the gems to my big toes only. I prefer to keep nail art subtle and not over do it.				</div>
<div class="Part1 Step">
<div class="label">Step2</div>
<p>																<a class="thickbox" href="/images/GlobalPhoto/Articles/2291142/step2_Full.jpg" rel="nofollow">						<img alt="" src="http://i.ehow.com/images/GlobalPhoto/Articles/2291142/step2_Thumb.jpg" /></a>												Gem round stones by Dannyco.																Use Individual Rhinestones to design your custom layout. I am using the wheel dispenser of medium round stones by Dannyco. The innovative dispenser wheel makes it very easy to remove these small stones safely and with ease.				</div>
<div class="Part1 Step">
<div class="label">Step3</div>
<p>																<a class="thickbox" href="/images/GlobalPhoto/Articles/2291142/step3_Full.jpg" rel="nofollow">						<img alt="" src="http://i.ehow.com/images/GlobalPhoto/Articles/2291142/step3_Thumb.jpg" /></a>												Plan your design.																Plan and layout your design first to get the expected results. You can lay them out on a piece of paper or draw a mock up. It is a good idea to plan it first so you can see how they fit on your nails. Check out the sample designs below for some ideas.				</div>
<div class="Part1 Step">
<div class="label">Step4</div>
<p>																<a class="thickbox" href="/images/GlobalPhoto/Articles/2291142/step4_Full.jpg" rel="nofollow">						<img alt="" src="http://i.ehow.com/images/GlobalPhoto/Articles/2291142/step4_Thumb.jpg" /></a>												Pick up the gems.																Position the gems onto the nail while the clear polish is still wet. Use an orange stick or toothpick to pick up your rhinestones. First dip the tip in water and then pick up your rhinestone in your wheel. The water acts as a temporary magnet.				</div>
<div class="Part1 Step">
<div class="label">Step5</div>
<p>																<a class="thickbox" href="/images/GlobalPhoto/Articles/2291142/step5_Full.jpg" rel="nofollow">						<img alt="" src="http://i.ehow.com/images/GlobalPhoto/Articles/2291142/step5_Thumb.jpg" /></a>												Adhere the gems to your nail bed.																Adhere your rhinestones to your nail bed. Nudge the gems lightly to place them into your preferred design. This may take a little patience - it is well worth it.				</div>
<div class="Part1 Step">
<div class="label">Step6</div>
<p>																<a class="thickbox" href="/images/GlobalPhoto/Articles/2291142/step6_Full.jpg" rel="nofollow">						<img alt="" src="http://i.ehow.com/images/GlobalPhoto/Articles/2291142/step6_Thumb.jpg" /></a>												Apply a final coat of clear nail polish.																After applying all your gems, apply a coat of clear top coat to seal and keep your design in place. Apply a top coat every 3-4 days to keep it lasting pretty!				</div>
<div class="Part1 Step">
<div class="label">Step7</div>
<p>																<a class="thickbox" href="/images/GlobalPhoto/Articles/2291142/final_Full.jpg" rel="nofollow">						<img alt="" src="http://i.ehow.com/images/GlobalPhoto/Articles/2291142/final_Thumb.jpg" /></a>												And here&#8217;s the final.																And here it is - all ready for some nice open-toed shoes!				</div>
</p></div>
]]></content:encoded>
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		</item>
		<item>
		<title>Apply Red Lipstick</title>
		<link>http://hellomao.com/2008/06/apply-red-lipstick-5.html</link>
		<comments>http://hellomao.com/2008/06/apply-red-lipstick-5.html#comments</comments>
		<pubDate>Mon, 16 Jun 2008 06:00:12 +0000</pubDate>
		<dc:creator>admin</dc:creator>
		
		<category><![CDATA[fitness&amp;health]]></category>

		<category><![CDATA[beauticians]]></category>

		<category><![CDATA[beauty]]></category>

		<category><![CDATA[Beauty tips]]></category>

		<category><![CDATA[Body]]></category>

		<category><![CDATA[care]]></category>

		<category><![CDATA[fashion style]]></category>

		<category><![CDATA[hair]]></category>

		<category><![CDATA[teen]]></category>

		<guid isPermaLink="false">http://hellomao.com/2008/06/apply-red-lipstick-5.html</guid>
		<description><![CDATA[

Step1
					Apply a light layer of liquid foundation to your lips and allow it to dry.				

Step2
					Dust your lips with a translucent powder to set the foundation. The foundation and powder create a smooth surface for applying the lipstick and help keep it from fading.				

Step3
					Line your lips with a lip liner that best matches your chosen shade [...]]]></description>
			<content:encoded><![CDATA[<div id="intelliTXT">
<div class="Part1 Step">
<div class="label">Step1</div>
<p>					Apply a light layer of liquid foundation to your lips and allow it to dry.				</p></div>
<div class="Part1 Step">
<div class="label">Step2</div>
<p>					Dust your lips with a translucent powder to set the foundation. The foundation and powder create a smooth surface for applying the lipstick and help keep it from fading.				</p></div>
<div class="Part1 Step">
<div class="label">Step3</div>
<p>					Line your lips with a lip liner that best matches your chosen shade of red. Lip liner keeps the lipstick from bleeding. Smudge the liner around the edges for a natural look.				</p></div>
<div class="Part1 Step">
<div class="label">Step4</div>
<p>					Use a professional-grade lip brush to apply the red lipstick starting at the center of you lips and moving out. A little red goes a long way. Using a brush instead of the stick delivers the perfect amount of color.				</p></div>
<div class="Part1 Step">
<div class="label">Step5</div>
<p>					Blot the first layer of lipstick lightly with a tissue.				</p></div>
<div class="Part1 Step">
<div class="label">Step6</div>
<p>					Apply a second layer of red lipstick again beginning in the center and working out.				</p></div>
</p></div>
]]></content:encoded>
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		</item>
		<item>
		<title>apply New Summer Makeup Tips to get ready for summer! Part 2</title>
		<link>http://hellomao.com/2008/06/apply-new-summer-makeup-tips-to-get-ready-for-summer-part-2-5.html</link>
		<comments>http://hellomao.com/2008/06/apply-new-summer-makeup-tips-to-get-ready-for-summer-part-2-5.html#comments</comments>
		<pubDate>Mon, 16 Jun 2008 06:00:06 +0000</pubDate>
		<dc:creator>admin</dc:creator>
		
		<category><![CDATA[fitness&amp;health]]></category>

		<category><![CDATA[beauticians]]></category>

		<category><![CDATA[beauty]]></category>

		<category><![CDATA[Beauty tips]]></category>

		<category><![CDATA[Body]]></category>

		<category><![CDATA[care]]></category>

		<category><![CDATA[fashion style]]></category>

		<category><![CDATA[hair]]></category>

		<category><![CDATA[teen]]></category>

		<guid isPermaLink="false">http://hellomao.com/2008/06/apply-new-summer-makeup-tips-to-get-ready-for-summer-part-2-5.html</guid>
		<description><![CDATA[

Step1
																																		Eyeshodow																(Eyes): Summer is all about no fussing and being outside to enjoy yourself, but this doesn&#8217;t mean that you have to look blah to do so. Here are a couple of eye makeup tips to kick off your summer look. Waterproof everything this summer will be your best friend! Try a liquid eyeshadow such as [...]]]></description>
			<content:encoded><![CDATA[<div id="intelliTXT">
<div class="Part1 Step">
<div class="label">Step1</div>
<p>																<a class="thickbox" href="/images/GlobalPhoto/Articles/2284260/greatlash_Full.jpg" rel="nofollow">						<img alt="" src="http://i.ehow.com/images/GlobalPhoto/Articles/2284260/greatlash_Thumb.jpg" /></a>												Eyeshodow																(Eyes): Summer is all about no fussing and being outside to enjoy yourself, but this doesn&#8217;t mean that you have to look blah to do so. Here are a couple of eye makeup tips to kick off your summer look. Waterproof everything this summer will be your best friend! Try a liquid eyeshadow such as MAC paint pots in rubenesque which is a peachy golden tone with a beautiful iridescence. Clarins make great new waterproof eye khols, try turquoise for a bright pop of color that will stay. No need to buy expensive mascara that doesn&#8217;t work, try Maybelline makes a great waterproof mascara in the blackest black, but don&#8217;t forget to use your shu uemera eye lash curler to curl your lashes first to open your eyes.				</div>
<div class="Part1 Step">
<div class="label">Step2</div>
<p>																<a class="thickbox" href="/images/GlobalPhoto/Articles/2284260/M73Y261_Full.jpg" rel="nofollow">						<img alt="" src="http://i.ehow.com/images/GlobalPhoto/Articles/2284260/M73Y261_Thumb.jpg" /></a>												MAC Makeup																Lips): When I think of summer lips I picture full juicy lips that taste as sweet as they look! Try the new Chanel Aqualumiere lipgloss in Vanilla or Candy Glow for a smooth as butter feel and a shine that won&#8217;t stop. I also like the plushglass lipgloss by MAC in fullfilled or Posh It Up which actually subtly plumps your lips with a regular use of the product. Laura Mercier makes a great Lip Exfoliant that is paired with a lip balm to keep you lips kiss-ably soft that can be used a couple of times a week.				</div>
<div class="Part1 Step">
<div class="label">Step3</div>
<p>																<a class="thickbox" href="/images/GlobalPhoto/Articles/2284260/indiamodelwebpage_Full.jpg" rel="nofollow">						<img alt="" src="http://i.ehow.com/images/GlobalPhoto/Articles/2284260/indiamodelwebpage_Thumb.jpg" /></a>																(Nails): Girls don&#8217;t forget to get a pedicure! This is one of my biggest pet peeves when women don&#8217;t take <a href="http://hellomao.com/tag/care" class="st_tag internal_tag" rel="tag" title="Posts tagged with care">care</a> of their feet. I am queen of the home pedicure! Take time out once a week to remove your polish and soak your feet in warm water filled with peppermint oil (2 tsp.), Epsom salt (1/4 cup), and to sanitize I use hydrogen peroxide in the water (equal part to the amount of water). After soaking for 15-20 minutes scrub your nails and toes with a nail brush designated for just your toe nails using soap and rinse. Now it is pumice stone time! Scrub away those calluses girls! Apply a nice moisturizing foot lotion to your feet and ankles, I love Aveda Foot Lotion. Now it is time to polish those toes.. Try the India line by OPI which is rich in color, I have never had trouble with OPI staying on my nails or being true to color.				</div>
<div class="Part1 Step">
<div class="label">Step4</div>
<p>																<a class="thickbox" href="/images/GlobalPhoto/Articles/2284260/familyoilfreefoundation_Full.jpg" rel="nofollow">						<img alt="" src="http://i.ehow.com/images/GlobalPhoto/Articles/2284260/familyoilfreefoundation_Thumb.jpg" /></a>												Foundation makeup 																(Foundation and Concealer): Never leave your house without concealer ladies! As women we naturally have thin skin around our eye area which shows darkness and discoloration more so than men, so concealer is one of those products that you should not walk out of your door without. In the summer all of your products should be more sheer so the same goes with your foundation. I like to mix my liquid foundation with one of my favorite moisturizers to acheive that natural look with a glow and apply in circular motions using a MAC brush #187. Use one half pump of your moisturizer or half of a pearl size and half of the amount of foundation that you would typically use and mix them in the palm of your hand to make your own tinted moisturizer. One of my makeup tips that I always give to women is to use a loose powder versus a pressed because the loose powder is so fine that it sets your foundation so much better. Try a water resistant concealer so you don&#8217;t find yourself touching up constantly, I like MAC studio finish concealer or Shu Uemeras pro concealer and then set your concealer with Laura Mercier secret powder for a soft luminous look around the eye that lasts all day!<br />Now I think you should be ready for summer! I hope you find these tips useful for your new makeup look, but don&#8217;t hesitate to email me with any questions or concerns! Also, if you are striving to be a bronzed <a href="http://hellomao.com/tag/beauty" class="st_tag internal_tag" rel="tag" title="Posts tagged with beauty">beauty</a>, but you are on a budget I can help to recommend some home remedies and more affordable products to help you acheive your desired look.</p>
<p>Until next time, http://www.AskaMakeupGuru.com				</p></div>
</p></div>
]]></content:encoded>
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		</item>
		<item>
		<title>apply mineral makeup</title>
		<link>http://hellomao.com/2008/06/apply-mineral-makeup-5.html</link>
		<comments>http://hellomao.com/2008/06/apply-mineral-makeup-5.html#comments</comments>
		<pubDate>Mon, 16 Jun 2008 06:00:05 +0000</pubDate>
		<dc:creator>admin</dc:creator>
		
		<category><![CDATA[fitness&amp;health]]></category>

		<category><![CDATA[beauticians]]></category>

		<category><![CDATA[beauty]]></category>

		<category><![CDATA[Beauty tips]]></category>

		<category><![CDATA[Body]]></category>

		<category><![CDATA[care]]></category>

		<category><![CDATA[fashion style]]></category>

		<category><![CDATA[hair]]></category>

		<category><![CDATA[teen]]></category>

		<guid isPermaLink="false">http://hellomao.com/2008/06/apply-mineral-makeup-5.html</guid>
		<description><![CDATA[

Step1
																																		cleanse!																okay first off its always best to start with a clean canvas! So start by cleansing your face with your favorite cleanser, use a wash cloth if you like to help exfoliate you skin and remove any dead skin.				

Step2
																																		moisturize! 																apply about a nickel size amount of moisturizer to your face and neck, allow the moisturizer [...]]]></description>
			<content:encoded><![CDATA[<div id="intelliTXT">
<div class="Part1 Step">
<div class="label">Step1</div>
<p>																<a class="thickbox" href="/images/GlobalPhoto/Articles/2134979/images_Full.jpg" rel="nofollow">						<img alt="" src="http://i.ehow.com/images/GlobalPhoto/Articles/2134979/images_Thumb.jpg" /></a>												cleanse!																okay first off its always best to start with a clean canvas! So start by cleansing your face with your favorite cleanser, use a wash cloth if you like to help exfoliate you skin and remove any dead skin.				</div>
<div class="Part1 Step">
<div class="label">Step2</div>
<p>																<a class="thickbox" href="/images/GlobalPhoto/Articles/2134979/moisture_Full.jpg" rel="nofollow">						<img alt="" src="http://i.ehow.com/images/GlobalPhoto/Articles/2134979/moisture_Thumb.jpg" /></a>												moisturize! 																apply about a nickel size amount of moisturizer to your face and neck, allow the moisturizer to fully absorb before you apply any foundation.				</div>
<div class="Part1 Step">
<div class="label">Step3</div>
<p>					If you need to conceal any problem areas, then take a cream concealer and apply to the places needed, such as under your eyes or over any redness or acne or any other problem areas, just take a small amount on your fingertip or concealer brush and blend right on top of the area until it blends in with the rest of your skin tone.				</p></div>
<div class="Part1 Step">
<div class="label">Step4</div>
<p>																<a class="thickbox" href="/images/GlobalPhoto/Articles/2134979/brush_Full.jpg" rel="nofollow">						<img alt="" src="http://i.ehow.com/images/GlobalPhoto/Articles/2134979/brush_Thumb.jpg" /></a>																okay now you want to take a little bit of the minerals onto your index finger and apply a small line to your jaw line and make sure it matches your skin tone correctly, if so, dap your brush into the minerals, you don&#8217;t need too much, and apply in a circular motion around the outside of your face and work your way in. remember to blend, blend, blend, all around so that it looks natural, add more if you need to.				</div>
</p></div>
]]></content:encoded>
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		</item>
		<item>
		<title>Amp Up Your Treadmill Workouts</title>
		<link>http://hellomao.com/2008/06/amp-up-your-treadmill-workouts.html</link>
		<comments>http://hellomao.com/2008/06/amp-up-your-treadmill-workouts.html#comments</comments>
		<pubDate>Mon, 16 Jun 2008 05:19:33 +0000</pubDate>
		<dc:creator>admin</dc:creator>
		
		<category><![CDATA[fitness&amp;health]]></category>

		<category><![CDATA[Bikram Yoga]]></category>

		<category><![CDATA[Cardio]]></category>

		<category><![CDATA[Exercise]]></category>

		<category><![CDATA[Free Weights]]></category>

		<category><![CDATA[General Fitness]]></category>

		<category><![CDATA[Spinning]]></category>

		<category><![CDATA[Walking]]></category>

		<category><![CDATA[Weight Training]]></category>

		<category><![CDATA[Yoga]]></category>

		<guid isPermaLink="false">http://hellomao.com/2008/06/amp-up-your-treadmill-workouts.html</guid>
		<description><![CDATA[

Step1
The Side Stepper Interval
Turn your body to the right and begin side stepping at a pace that is manageable. I suggest starting at around two miles an hour to get acclimated to the movement, then gradually pick up the pace as you gain confidence and control. You will be pushing off the outside edge of [...]]]></description>
			<content:encoded><![CDATA[<div id="intelliTXT">
<div class="Part1 Step">
<div class="label">Step1</div>
<p>The Side Stepper Interval</p>
<p>Turn your <a href="http://hellomao.com/tag/body" class="st_tag internal_tag" rel="tag" title="Posts tagged with Body">body</a> to the right and begin side stepping at a pace that is manageable. I suggest starting at around two miles an hour to get acclimated to the movement, then gradually pick up the pace as you gain confidence and control. You will be pushing off the outside edge of your right foot on each stride. Do not cross your feet when you do this and also be sure to do your left side. Do this for as long or as far as you wish.<!-- powered by HelloMao.com </div>
<div class="Part1 Step">
<div class="label">Step2</div>
<p>Speed Intervals</p>
<p>Run at the normal pace that you are accustomed to, then increase the speed anywhere from 1-4 miles an hour. Do your best to maintain this speed for an interval of say 20 or 30 seconds and then drop back down to your normal pace or slightly lower. The speed interval should spike up your heart rate significantly so give yourself enough time for it to come back down (recovery interval) before you start another speed interval. As you get in better shape you can start to increase the length of the speed interval or shorten the length of the recovery interval. Listen to your <a href="http://hellomao.com/tag/body" class="st_tag internal_tag" rel="tag" title="Posts tagged with Body">body</a>.<!-- powered by HelloMao.com </div>
<div class="Part1 Step">
<div class="label">Step3</div>
<p>Back Pedaling Intervals</p>
<p>This one is pretty self-explanatory, but in order to get used to this one start out at a slow pace speed&#8211;2-3 should do the trick. Do this for however long of an interval as you please before returning back to your traditional running.<!-- powered by HelloMao.com </div>
<div class="Part1 Step">
<div class="label">Step4</div>
<p>Hiking Intervals</p>
<p>Set the pace for a somewhat brisk walk and then hit the elevation setting on the treadmill as high as you can manage for an interval of two-three minutes.<!-- powered by HelloMao.com </div>
</p></div>
]]></content:encoded>
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		</item>
		<item>
		<title>Work Out in a Pool</title>
		<link>http://hellomao.com/2008/06/work-out-in-a-pool.html</link>
		<comments>http://hellomao.com/2008/06/work-out-in-a-pool.html#comments</comments>
		<pubDate>Mon, 16 Jun 2008 05:19:23 +0000</pubDate>
		<dc:creator>admin</dc:creator>
		
		<category><![CDATA[fitness&amp;health]]></category>

		<category><![CDATA[Bikram Yoga]]></category>

		<category><![CDATA[Cardio]]></category>

		<category><![CDATA[Exercise]]></category>

		<category><![CDATA[Free Weights]]></category>

		<category><![CDATA[General Fitness]]></category>

		<category><![CDATA[Spinning]]></category>

		<category><![CDATA[Walking]]></category>

		<category><![CDATA[Weight Training]]></category>

		<category><![CDATA[Yoga]]></category>

		<guid isPermaLink="false">http://hellomao.com/2008/06/work-out-in-a-pool.html</guid>
		<description><![CDATA[

Step1
Start with a simple pool workout such as walking in the pool. The water provides resistance, making this much more work than walking on land. If walking is too easy, try jogging. These exercises are a good way to start off solo.]]></description>
			<content:encoded><![CDATA[<div id="intelliTXT">
<div class="Part1 Step">
<div class="label">Step1</div>
<p>Start with a simple pool workout such as walking in the pool. The water provides resistance, making this much more work than walking on land. If <a href="http://hellomao.com/tag/walking" class="st_tag internal_tag" rel="tag" title="Posts tagged with Walking">walking</a> is too easy, try jogging. These <a href="http://hellomao.com/tag/exercise" class="st_tag internal_tag" rel="tag" title="Posts tagged with Exercise">exercise</a>s are a good way to start off solo.<!-- powered by HelloMao.com </div>
<div class="Part1 Step">
<div class="label">Step2</div>
<p>Try jumping jacks, too. They are much more difficult in the water.<!-- powered by HelloMao.com </div>
<div class="Part1 Step">
<div class="label">Step3</div>
<p>Tread water. Count to 30 while treading water and then take a break. Go back again and try to add seconds.<!-- powered by HelloMao.com </div>
<div class="Part1 Step">
<div class="label">Step4</div>
<p>Swim laps. Find a pool that has a lap area and take off. You can use different strokes as you go to work different muscles.<!-- powered by HelloMao.com </div>
<div class="Part1 Step">
<div class="label">Step5</div>
<p>Add resistance when you feel you&#8217;re ready. Various products are available for purchase, like <a href="http://hellomao.com/tag/exercise" class="st_tag internal_tag" rel="tag" title="Posts tagged with Exercise">exercise</a> belts, water dumbbells and barbells and webbed gloves. These will increase the difficulty of your workout.<!-- powered by HelloMao.com </div>
<div class="Part1 Step">
<div class="label">Step6</div>
<p>Join an aerobics class. Most pools, indoor or outdoor, now offer water aerobics classes. Find one matching your skill level.<!-- powered by HelloMao.com </div>
</p></div>
]]></content:encoded>
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		</item>
		<item>
		<title>weight train</title>
		<link>http://hellomao.com/2008/06/weight-train.html</link>
		<comments>http://hellomao.com/2008/06/weight-train.html#comments</comments>
		<pubDate>Mon, 16 Jun 2008 05:19:21 +0000</pubDate>
		<dc:creator>admin</dc:creator>
		
		<category><![CDATA[fitness&amp;health]]></category>

		<category><![CDATA[Bikram Yoga]]></category>

		<category><![CDATA[Cardio]]></category>

		<category><![CDATA[Exercise]]></category>

		<category><![CDATA[Free Weights]]></category>

		<category><![CDATA[General Fitness]]></category>

		<category><![CDATA[Spinning]]></category>

		<category><![CDATA[Walking]]></category>

		<category><![CDATA[Weight Training]]></category>

		<category><![CDATA[Yoga]]></category>

		<guid isPermaLink="false">http://hellomao.com/2008/06/weight-train.html</guid>
		<description><![CDATA[

Step1
Warm up
You should warm up before strength training to prevent injury. A warm up typically includes 5 to 10 minutes of light to moderate cardio such as jogging, cycling or rowing.]]></description>
			<content:encoded><![CDATA[<div id="intelliTXT">
<div class="Part1 Step">
<div class="label">Step1</div>
<p>Warm up</p>
<p>You should warm up before strength training to prevent injury. A warm up typically includes 5 to 10 minutes of light to moderate <a href="http://hellomao.com/tag/cardio" class="st_tag internal_tag" rel="tag" title="Posts tagged with Cardio">cardio</a> such as jogging, cycling or rowing.<!-- powered by HelloMao.com </div>
<div class="Part1 Step">
<div class="label">Step2</div>
<p><a class="thickbox" href="/images/GlobalPhoto/Articles/2144736/chest_Full.jpg" rel="nofollow"><img alt="" src="http://i.ehow.com/images/GlobalPhoto/Articles/2144736/chest_Thumb.jpg" /></a>Work Larger Muscle Groups First</p>
<p>You don&#8217;t want to fatigue your smaller muscles by working them out first and then they are needed to assist for larger muscle <a href="http://hellomao.com/tag/exercise" class="st_tag internal_tag" rel="tag" title="Posts tagged with Exercise">exercise</a>s. If, for example, first you work your triceps, then you do a chest press - your triceps will tire before you&#8217;ve adequately worked out your chest muscles. The weakest link theory.<!-- powered by HelloMao.com </div>
<div class="Part1 Step">
<div class="label">Step3</div>
<p><a class="thickbox" href="/images/GlobalPhoto/Articles/2144736/neutralspine_Full.jpg" rel="nofollow"><img alt="" src="http://i.ehow.com/images/GlobalPhoto/Articles/2144736/neutralspine_Thumb.jpg" /></a>Maintain a Neutral Spine</p>
<p>A neutral spine is when you maintain your own normal curvature of your spine. This is your strongest position for your back and neck and should be maintained to protect them from injury when exercising. Common postural mistakes are arching and rounding the back in order to lift a weight and bringing the head forward.<!-- powered by HelloMao.com </div>
<div class="Part1 Step">
<div class="label">Step4</div>
<p>Keep the <a href="http://hellomao.com/tag/body" class="st_tag internal_tag" rel="tag" title="Posts tagged with Body">Body</a> Aligned</p>
<p>The 5 points of alignment (from a side view) are the ear lobe, mid shoulder, hips, knees and ankles. These points should be in a straight line down the side of your <a href="http://hellomao.com/tag/body" class="st_tag internal_tag" rel="tag" title="Posts tagged with Body">body</a> when standing so that there is less stress on the joints, which prevents injury.<!-- powered by HelloMao.com </div>
<div class="Part1 Step">
<div class="label">Step5</div>
<p><a class="thickbox" href="/images/GlobalPhoto/Articles/2144736/breathing_Full.jpg" rel="nofollow"><img alt="" src="http://i.ehow.com/images/GlobalPhoto/Articles/2144736/breathing_Thumb.jpg" /></a>Keep breathing</p>
<p>Holding your breath can cause a sudden increase in blood pressure. You should exhale on the positive phase or when you are lifting the weight (concentric) and inhale on the negative phase or when you are lowering the weight (eccentric).<!-- powered by HelloMao.com </div>
<div class="Part1 Step">
<div class="label">Step6</div>
<p><a class="thickbox" href="/images/GlobalPhoto/Articles/2144736/fullmotion_Full.jpg" rel="nofollow"><img alt="" src="http://i.ehow.com/images/GlobalPhoto/Articles/2144736/fullmotion_Thumb.jpg" /></a><a href="http://hellomao.com/tag/exercise" class="st_tag internal_tag" rel="tag" title="Posts tagged with Exercise">Exercise</a> through the Full Range of Motion</p>
<p>You only get stronger for the range of motion that you train in, which is significant in your day to day activities that require a full range of motion.<!-- powered by HelloMao.com </div>
<div class="Part1 Step">
<div class="label">Step7</div>
<p><a class="thickbox" href="/images/GlobalPhoto/Articles/2144736/stretch_Full.jpg" rel="nofollow"><img alt="" src="http://i.ehow.com/images/GlobalPhoto/Articles/2144736/stretch_Thumb.jpg" /></a>Cool down</p>
<p>The end of your workout is the optimal time for light movement and stretching, which reduces muscle stiffness, enhances strength gains and prevents injury.<!-- powered by HelloMao.com </div>
</p></div>
]]></content:encoded>
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		</item>
		<item>
		<title>Water Jog</title>
		<link>http://hellomao.com/2008/06/water-jog.html</link>
		<comments>http://hellomao.com/2008/06/water-jog.html#comments</comments>
		<pubDate>Mon, 16 Jun 2008 05:19:11 +0000</pubDate>
		<dc:creator>admin</dc:creator>
		
		<category><![CDATA[fitness&amp;health]]></category>

		<category><![CDATA[Bikram Yoga]]></category>

		<category><![CDATA[Cardio]]></category>

		<category><![CDATA[Exercise]]></category>

		<category><![CDATA[Free Weights]]></category>

		<category><![CDATA[General Fitness]]></category>

		<category><![CDATA[Spinning]]></category>

		<category><![CDATA[Walking]]></category>

		<category><![CDATA[Weight Training]]></category>

		<category><![CDATA[Yoga]]></category>

		<guid isPermaLink="false">http://hellomao.com/2008/06/water-jog.html</guid>
		<description><![CDATA[

Step1
Flotation belts and shoes are not required for water jogging, though they give you more flexibility in your workouts. Without flotation gear, find a pool where you can run in waist-deep water.]]></description>
			<content:encoded><![CDATA[<div id="intelliTXT">
<div class="Part1 Step">
<div class="label">Step1</div>
<p>Flotation belts and shoes are not required for water jogging, though they give you more flexibility in your workouts. Without flotation gear, find a pool where you can run in waist-deep water.<!-- powered by HelloMao.com </div>
<div class="Part1 Step">
<div class="label">Step2</div>
<p>If you want to use flotation gear, hit the pool in an area deep enough that your feet aren&#8217;t touching the bottom.<!-- powered by HelloMao.com </div>
<div class="Part1 Step">
<div class="label">Step3</div>
<p>Properly fitted, your aqua belt should keep you buoyant enough that only your head will be above water. Maintain an upright vertical position no matter how fast you are running.<!-- powered by HelloMao.com </div>
<div class="Part1 Step">
<div class="label">Step4</div>
<p>Because the pool water creates resistance around your entire <a href="http://hellomao.com/tag/body" class="st_tag internal_tag" rel="tag" title="Posts tagged with Body">body</a>, your arms will do more work than they would in land-based running. Pump your arms as you normally would on the land, and don&#8217;t be surprised if you feel an extra burn the next couple days.<!-- powered by HelloMao.com </div>
<div class="Part1 Step">
<div class="label">Step5</div>
<p>Water jogging is very tiring, especially for beginners. Expect your legs to feel like wet noodles after your first workout.<!-- powered by HelloMao.com </div>
<div class="Part1 Step">
<div class="label">Step6</div>
<p>Even though the pool temperature might keep you from feeling sweaty and overheated, hydration is still important. Drink plenty of water.<!-- powered by HelloMao.com </div>
<div class="Part1 Step">
<div class="label">Step7</div>
<p>For some people, water running is as tedious and boring as a treadmill run. To keep it interesting, create interval workouts and focus on proper form and cadence.<!-- powered by HelloMao.com </div>
</p></div>
]]></content:encoded>
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		</item>
		<item>
		<title>Warm Up/Cool Down When It Comes to Exercise</title>
		<link>http://hellomao.com/2008/06/warm-upcool-down-when-it-comes-to-exercise.html</link>
		<comments>http://hellomao.com/2008/06/warm-upcool-down-when-it-comes-to-exercise.html#comments</comments>
		<pubDate>Mon, 16 Jun 2008 05:19:05 +0000</pubDate>
		<dc:creator>admin</dc:creator>
		
		<category><![CDATA[fitness&amp;health]]></category>

		<category><![CDATA[Bikram Yoga]]></category>

		<category><![CDATA[Cardio]]></category>

		<category><![CDATA[Exercise]]></category>

		<category><![CDATA[Free Weights]]></category>

		<category><![CDATA[General Fitness]]></category>

		<category><![CDATA[Spinning]]></category>

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		<guid isPermaLink="false">http://hellomao.com/2008/06/warm-upcool-down-when-it-comes-to-exercise.html</guid>
		<description><![CDATA[How to Warm Up/Cool Down When It Comes to Exercise

Step1
The reason for the warm up prior to your workout is to ease your body into an intense, active phase. The warm up serves to slowly elevate your heart rate as well as build up oxygen in the body. Your breathing will speed up and bring [...]]]></description>
			<content:encoded><![CDATA[<div id="intelliTXT">How to Warm Up/Cool Down When It Comes to <a href="http://hellomao.com/tag/exercise" class="st_tag internal_tag" rel="tag" title="Posts tagged with Exercise">Exercise</a>
<div class="Part1 Step">
<div class="label">Step1</div>
<p>The reason for the warm up prior to your workout is to ease your body into an intense, active phase. The warm up serves to slowly elevate your heart rate as well as build up oxygen in the body. Your breathing will speed up and bring more oxygen in, at a time when the <a href="http://hellomao.com/tag/body" class="st_tag internal_tag" rel="tag" title="Posts tagged with Body">body</a> is most in need of it. You can warm up by stretching, <a href="http://hellomao.com/tag/walking" class="st_tag internal_tag" rel="tag" title="Posts tagged with Walking">walking</a> or jogging in place. The warm up is exactly that. It warms your muscles up so that they can perform at optimum efficiency. This will also prevent muscle strains and tears.<!-- powered by HelloMao.com </div>
<div class="Part1 Step">
<div class="label">Step2</div>
<p>The cool down period serves the opposite purpose. It takes the body from it&#8217;s active phase to a normal phase. When you finish exercising, your heart rate is elevated and your <a href="http://hellomao.com/tag/body" class="st_tag internal_tag" rel="tag" title="Posts tagged with Body">body</a> is craving extra oxygen. Once you have finished the vigorous part of your routine, you want your heart rate to slow down gradually. Stretching, <a href="http://hellomao.com/tag/walking" class="st_tag internal_tag" rel="tag" title="Posts tagged with Walking">walking</a>, swimming or jogging are good ways to allow this to happen. Keep moving. This will allow for a very gradual decrease in your breathing as well. The cool down serves another purpose, as well. As the muscles cool down, they may have a tendency to cramp up. Continual movement after the intense exercising will keep the muscles from cramping. The cool down period will allow for extra oxygen to enter the muscle tissue, thus allowing calories to continue burning after the actual <a href="http://hellomao.com/tag/exercise" class="st_tag internal_tag" rel="tag" title="Posts tagged with Exercise">exercise</a> period is over.<!-- powered by HelloMao.com </div>
<div class="Part1 Step">
<div class="label">Step3</div>
<p>When you are in your warm up and cool down periods, where a warm up suit if you can. This will keep heat next to the <a href="http://hellomao.com/tag/body" class="st_tag internal_tag" rel="tag" title="Posts tagged with Body">body</a> to warm the muscles up and will prevent heat from escaping during the cooling down process.<!-- powered by HelloMao.com </div>
<div class="Part1 Step">
<div class="label">Step4</div>
<p>Always remember to drink adequate amounts of fluid. Water is the best; but Gatorade will give you added nutrients. There are other beverages that offer creatine or vitamins. Be smart and read the labels. Make sure you need what they offer.<!-- powered by HelloMao.com </div>
</p></div>
]]></content:encoded>
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		</item>
		<item>
		<title>Warm Up Before Stretching</title>
		<link>http://hellomao.com/2008/06/warm-up-before-stretching.html</link>
		<comments>http://hellomao.com/2008/06/warm-up-before-stretching.html#comments</comments>
		<pubDate>Mon, 16 Jun 2008 05:18:59 +0000</pubDate>
		<dc:creator>admin</dc:creator>
		
		<category><![CDATA[fitness&amp;health]]></category>

		<category><![CDATA[Bikram Yoga]]></category>

		<category><![CDATA[Cardio]]></category>

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		<category><![CDATA[General Fitness]]></category>

		<category><![CDATA[Spinning]]></category>

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		<guid isPermaLink="false">http://hellomao.com/2008/06/warm-up-before-stretching.html</guid>
		<description><![CDATA[

Step1
Begin your warm-up with joint rotations to lubricate and get it moving smoothly.]]></description>
			<content:encoded><![CDATA[<div id="intelliTXT">
<div class="Part1 Step">
<div class="label">Step1</div>
<p>Begin your warm-up with joint rotations to lubricate and get it moving smoothly.<!-- powered by HelloMao.com </div>
<div class="Part1 Step">
<div class="label">Step2</div>
<p>Follow the joint rotation with a 5-minute aerobic warm-up to get the blood flowing and raise the core <a href="http://hellomao.com/tag/body" class="st_tag internal_tag" rel="tag" title="Posts tagged with Body">body</a> temperature. Jumping rope or jogging in place is great for this. </p></div>
<div class="Part1 Step">
<div class="label">Step3</div>
<p>Stretch once the body is sufficiently warmed. Start with your back and torso, then upper body then lower <a href="http://hellomao.com/tag/body" class="st_tag internal_tag" rel="tag" title="Posts tagged with Body">body</a>. Some schools of thought recommend stretching opposing muscle groups one after the other for maximum effectiveness. </p></div>
<div class="Part1 Step">
<div class="label">Step4</div>
<p>Include sport-specific stretching. If you are jogging, do some low-intensity jogging motions and arm swinging to get the <a href="http://hellomao.com/tag/body" class="st_tag internal_tag" rel="tag" title="Posts tagged with Body">body</a> ready for those movements.<!-- powered by HelloMao.com </div>
<div class="Part1 Step">
<div class="label">Step5</div>
<p>Spend 10-30 seconds on each stretch. Stretch to mild discomfort, then stretch a bit further and hold once the discomfort passes.<!-- powered by HelloMao.com </div>
</p></div>
]]></content:encoded>
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