Prothinspo has the largest selection of diet, exercise and celebrity weight loss in the world. With a thinspiration
gallery to keep you motivated visually with Celebrity and Supermodel Tips and Tricks to weight loss
from Jodee the Queen of this scene...
WWW.PRO-THINSPO.COM
CHANGE YOUR DIET AND EXERCISE REGIME AND STAY SUPER SKINNY FOREVER!
CLICK HERE TO SEE BEFORE AND AFTER PHOTOS OF WEIGHT LOSS. SO
THINSPIRING....

But before indulging she stops and asks herself, "What am I feeling?" Even if
she tosses back a Hydrox or two, she can now distinguish between eating to fill
her stomach and eating to appease her heart. Learning the difference helped
her lose -- and keep off -- 30 pounds she'd dragged around for years. "I live the
Solution every day,"

Whether you're looking to lose a little unwanted weight or a lot, there's always
room for some extra assistance in your diet and workout plan. That's why people
coast to coast will be able to turn to Hydroxycut to support their weight-loss
goals. Add Prothinspo Hydrox to your diet and workout plan to get the fat-loss
results you deserve. Real Science, Real Results! It doesn't matter what your
goals are...

This product is designed to help you get fat-loss results when combined with
diet and exercise. Studies show that this product is the most effective weight
loss product on the market.
Prothinspo has always maintained the lowest price available for this product on
the market today!!
click here to read the studies on this product...
questions?.......Contact me and I will write you back.
Prothinspo has served millions we
are the McDonalds of
Thinspiration.. last checked hit
counter
was
CLICK IMAGES BELOW
TO READ MORE OR PURCHASE.
The tools and information on the this site are intended as an aid to weight loss and weight maintenance, and do not offer medical advice. If you suffer from, or think you may
suffer from, a medical condition you should consult your doctor before starting a weight loss and/or exercise regime. If you decide to start exercising after a period of
relative inactivity you should start very slowly and consult your doctor if you experience any discomfort, distress or any other symptoms. If you feel any discomfort or pain
when you exercise, do not continue. The tools and information on the this site are not intended for women who
are pregnant or breast-feeding, or for any person under the age of 18.
© 2010  Prothinspo, Pro-Thinspo.com, Prothinspo.com and Prothinsposhop.com  All rights reserved.
"PROTHINSPO" is a trademark of Prothinspo Incorporated. All rights reserved.
All content on this website should be considered for entertainment purposes.
Before starting any diet, clean out first.. click here.
Do a 2 week detox diet to speed things up, click here.
If a detox diet is too much for you to start with, start with the cabbage
soup detox diet it allows more food, click here.

This diet is By Dax Moy

With the Christmas party season fast approaching, I created a Little
Black Dress diet plan that will get readers into shape so that they can
look and feel great and make the most of their time off.

I'm not big on short-term, quick-fix programmes, and like to focus
more on the long-term lifestyle aspects of health.

Over the last seven years, I've been studying, researching and
testing methods and systems of psychology, nutrition, exercise and
therapy from all around the world including naturopathy, Chinese,
and Ayurvedic medicine to see what worked best.

Focusing on finding out exactly what worked and what didn't, I
narrowed down wellness to its essence coming up with specific
strategies and techniques that work every time. The result is The
POWER PrinciplesTM.

POWER is an acronym for:

- Psychology

- Optimal Alignment

- Water Intake / Hydration

- Energy Balance - energy in and energy out

- Recovery and Regeneration

Unlike other systems where one or two areas are addressed and
others are ignored, The POWER PrinciplesTM is a holistic programme
where the whole is greater than the sum of its parts. Individually,
each of the techniques I'm about to share with you is a potent force
for change - together they create a programme where success is
guaranteed!

I've been using The POWER PrinciplesTM to help A-list actors get
ready for movies and elite level athletes prep for competitions as
well as rehabbing those with chronic disease and disability to levels
of previously unattainable mobility.

Now, I'm going to share The POWER PrinciplesTM with you!

If you're ready to give it a fair go, you'll experience the best health,
top vitality and the most success you've ever achieved. What's more,
you'll look great too!

The Little Black Dress diet plan: starting out

1. Week one: your mental gym

2. Week two: optimal alignment

3. Week three: water and hydration

4. Week four: energy balance - energy in

5. Week five: energy balance - energy out

6. Week six: recovery and regeneration

I can hear people across the country groaning as they read the title
above. "Get straight to the exercise and diet bit, that's what we
want!" I hear them cry. Well, this is far too important to your success
to skip it!

Instead we're going to look at the one area that is absolutely
guaranteed to see your efforts shot down in flames if you don't pay it
the proper respect that it deserves... your mind.

Now, before you conjure up pictures of men in white coats and the
likes of Freud and Jung interrogating you at length about your
formative years, relax. We're not going to be doing anything nearly
so painful. In fact, if done correctly, this part of the POWER Principles
will be the most fun of the lot! So, let's cut straight to the main issue.

What do you want?
What do you want from your body, your mind, your family, your
friends, your career... your life?

If you're like many of the people that I work with you've probably got
a very good idea about what you don't want in your life and yet you're
hard pressed to explain exactly what it is that you do want. You're
probably very focused on the problems that you face and what they
mean to you and yet despite your best efforts to the contrary, you
never seem to pull free from their 'gravitational field' and find
success.

Take weight loss for example; you may work hard, eat 'clean' and
count calories in order to get ready for a special occasion and yet as
soon as your target is reached you begin the seemingly inevitable
downhill slide toward the weight you've come to know and hate. The
famous 'yo-yo' principle wins again!

Why does this happen? Well, depending on which theories you
believe, it could be anything from set-point to self-sabotage that is
holding you back. Yet, in my own experience and that of my clients, I
often find that the reason is far more straightforward than many
people realise.

Quite simply, you lack a strong enough reason 'why?'

Let's face it, dieting isn't fun, exercising can be hard and going
without is a pain but as long as you have a strong enough reason
'why' you're challenging yourself you can cope with almost any 'how'.
As soon as the reason why you're dieting and exercising is gone
(holiday is over or Christmas party is old news) then so too is your
desire to put up with the how. The trick is then, to create enough of a
why to keep you moving forward all of the time.

If you answer the following questions fully and honestly, you'll be
doing more for yourself than any diet or exercise plan ever will. I
guarantee it! On the flipside, you can choose to write of the
exercises as 'silly' or 'wishful thinking' and not do them at all. The
choice is yours, but with so much to gain and absolutely nothing to
lose you could be missing out...

Question 1
Imagine that as you sit here reading this that you hear the National
Lottery roller results come up on the television. From the back of
your mind you hear the first number come up - It's yours! Then the
second, third, fourth and fifth - all yours too! You're on the edge of
your seat when suddenly the sixth ball drops... You can't believe it.
You're the winner of the largest lottery draw in British history. You'll
never have to worry about money again for the rest of your life!

Now, what are you going to do with it?
- What things would you buy and why?
- Which places would you visit and what would you do there?
- What would you learn to do and why?
- Who would you spend time with and why?
- What would you like to accomplish? Why?

Please be as detailed as you can. Put in everything that comes to
mind. Remember, we're creating a powerful why here!

Now, compare both lists and answer the following questions:
- What are the recurring themes?
- What strikes you as most important?
- If you could choose just one goal out of all of them what would it
be? Why?
- What could you do now that would take you one step closer to
achieving it?
- Why aren't you doing it?

If you did these exercises and answered the questions fully you
should have a much clearer idea about what your true values are in
life. You may have even surprised yourself with some goals that you
may not have even realised you had!

As far-fetched and out of reach as some of them may seem they are
actually all possible for you to attain. All of them. All it takes is for you
to work out what it will cost you in time, money, education or effort
and decide whether the cost is worth it or not. If it is, then the real
question is, when are you going to start working toward them? Will it
be today or 'someday'?

The Little Black Dress plan:
1. Little Black Dress diet: starting out
2. Week one: your mental gym
3. Week two: optimal alignment
4. Week three: water and hydration
5. Week four: energy balance - energy in
6. Week five: energy balance - energy out
7. Week six: recovery and regeneration


I've been assessing, writing and teaching about postural correction
for such a long time that I often take it for granted that those I work
with will immediately grasp the importance of posture in maintaining
optimal health and well-being. Yet time and time again I am
introduced to people with chronic pain, illness and disease who
have absolutely no idea about the links between their wellness and
their alignment.

Every magazine I open and every celebrity trainer who brings out a
new book seems to have a section about 'core conditioning' or 'core
stability' and various exercises to improve the 'posture' of their
readers yet still we have a situation where over 80% of the
population will suffer from back pain related to alignment problems.

So what's the problem here? Why are so many experts from all of the
disciplines of medicine, health and fitness recommending postural
and core exercises to their clients and patients and yet rather than
decreasing postural related illness we are seeing an increase?

I believe it is because far too few of us can see a direct link between
our alignment and our health and so we ignore it altogether. This is a
huge mistake!

Poor alignment is a major factor in the creation of poor health. In fact,
postural distortions have been attributed to:
- Hair loss - caused by reduced bloodflow to the scalp.
- Headaches - reduced bloodflow to the head/brain.
- Eye strain - due to mal-alignment of the head.
- Jaw pain/popping - due to forward head posture.
- Grinding of teeth - due to altered head carriage.
- Neck/upper back stress - due to extra load carried as head moves
forward.
- Shoulder pain - due to excessive postural loading from head.
- Chest pain - as sternum becomes depressed.
- Painful periods.
- Abdominal bloating/pot belly.
- Constipation.
- Frequent bladder infections (a result of compression of the internal
organs).
- Low back pain - compression of lumbar vertebrae.
- Poor gluteal (bum) tone and strength - due to muscle 'wasting'.
- Knee pain.
- Hamstring strains.
- Ankle pain.
- RSI.
- Fibromyalgia.

I often explain it to my clients this way: if you had a car that had just
one wheel out of alignment you'd know about. First off, it wouldn't
handle correctly. Secondly, it'd be far less energy efficient and third,
things would either break or fall off.

Well, as a machine we're not too dissimilar. Our handling goes too
through loss of range of motion or 'creaky joints' or any one of the
symptoms shown above. Second, we become less energy efficient,
fatiguing easily and finding simple tasks more difficult. Third, things
break (I hope they don't fall off though!) creating varying levels of
pain, dysfunction, illness and even disease.

You may well maintain a good posture already, though remember, a
frequent programme of stretching and strengthening are required to
stay this way.

If you think your posture has room for improvement, it may be worth
seeing a physiotherapist, chiropractor or better still, a kinetic chain
specialist to assess your alignment and prescribe you a corrective
exercise programme especially if you have any of the symptoms
above.

In my experience, I've yet to meet anyone with what is regarded as
'optimal posture'. Maybe it's just some 'holy grail' that we'll never get
to see but I do know one thing; those that get closest to the textbook
ideal suffer fewer problems than those with more deviations.

OK, I've made my point. Bad posture is bad health - full stop. But what
do we do about it?

Well, there are many theories as to how to deal with postural
distortions and I've tried them all, but the one that works best is to
follow the flexibility - stability -strength continuum that nature
intended for us.

First rule
Restore flexibility throughout only the tight muscles. Now, I know this
sounds obvious but most people stretch everything when they
stretch. No good. This just restores everything back to its relative
position with everything else. Instead we are aiming to reduce tone
and increase range by assessing and stretching those muscles that
are actively pulling us into poor posture.

In most people the muscles are:
- Sternocleidomastoid (front of the neck)
- Pectorals (chest)
- Low back
- Quadriceps (front of thighs)
- Calves

Stretch and hold for at least 1-2 mins each 3-4 times a day.

Second rule
Use stability exercises where you hold good posture using your own
muscles for 10 repetitions of 10 seconds (a good gym instructor or
personal trainer can show you these) to re-engage the holding role
of the muscles.

Third rule
Use strength exercise (with impeccable form) to create surplus
strength in the muscles that are allowing your body to gravitate
forward. These muscles are usually on the back of your body.

If all this sounds a little too much work then remember this; good
posture isn't only about good health. It's about looking good too. I
guarantee you, everyone that you consider to have a good body has
a pretty good posture too. In effect, posture is the frame that you
hang all of the superficial 'stuff' off of. If the frame's bent then how
can the rest of the body look good?

The Little Black Dress diet:
1. Little Black Dress diet: starting out
2. Week one: your mental gym
3. Week two: optimal alignment
4. Week three: water and hydration
5. Week four: energy balance - energy in
6. Week five: energy balance - energy out
7. Week six: recovery and regeneration

We've reached the third week in our plan to help you look amazing in
your Little Black Dress and we're doing great! One of the most
important factors in maintaining overall health and wellbeing
whatever your particular weight loss goals, is water consumption.

Next to air, water is the most vital of all human needs. It is involved
in every single process in our lives from ingestion and digestion of
food to immune system integrity, reproduction and hormone
creation. It's needed for everything!

Leading hydration expert Dr Ferydoon Bhatmanghelidj shows clear
correlations between dehydration and chronic illness in his book
Your Body's Many Cries For Water. In his book he explains how even
moderate levels of water shortage when allowed to persist for a long
period can create all manner of illness and disease including:

- Obesity
- Eczema
- Allergies
- Diabetes
- Angina
- Arthritis
- Backache
- Headaches
- Stress
- Depression
- High cholesterol

Then again, the importance of hydration has been known for
millennia with less 'civilised' societies throughout the ages placing
great importance on the preventative and medicinal qualities of
nature's most abundant resource. In recent times however, and in
particular the last 20 years, there seems to have been a major move
away from water and toward 'synthetic' hydration factors such as
squashes, cordials, fruit juices and even tea and coffee.

Sure, fruit juice, tea and coffee all contain water but that doesn't
mean that your body can get to it efficiently enough to make any use
of it. In fact, too much of these drinks will actually lead to further
dehydration which in turn requires an even greater volume of water
to be drunk. And so the cycle continues...

[quote]I regularly advise my clients to drink one litre of water for
every 50lbs of body-weight as both a curative and preventative
measure. Whilst this may sound excessive to those who drink little
H2O it is by no means a large amount of water at all. In fact, if you've
been dehydrated for a long time this may not be enough!

I know, I know, if you drink this much water you'll want to pee
incessantly right? Not if you build up to it over a couple of weeks and
add the tiniest pinch of pure sea salt to every litre. Why salt? Well,
the water in our cells has a tendency to decrease as we age whilst
the water outside of our cells increases. By adding sea salt (NOT
table salt) we 'trick' the cells into holding much more of their vital
fluids and gain the health (and appearance) benefits that we desire.

Don't let the simplicity of this Power PrincipleTM fool you into
thinking it doesn't work. Nothing could be further than the truth. I
have seen people lose kilograms in bodyweight without changing
their diet or increasing their activity levels just by drinking the right
quantity and quality of clean, clear water. I have seen people who
have contemplated cosmetic surgery for wrinkles and 'crow's feet'
change their minds after mere weeks of following this advice and I
have seen people who have spent a lifetime on medication able to
(with the supervision of their medical practitioners) come off drugs
and return to health.

The naysayers reading this will tell you that this cannot be true but
don't listen to them. Put it up to the ultimate acid test; try it for
yourself!

Drink one litre of clean, filtered water for every 50lbs of body weight
(build up to this amount if you need to) for four weeks and you'll not
only feel better but look better too!

The Little Black Dress plan:

1. Little Black Dress diet: starting out

2. Week one: your mental gym

3. Week two: optimal alignment

4. Week three: water and hydration

5. Week four: energy balance - energy in

6. Week five: energy balance - energy out

7. Week six: recovery and regeneration

Picture the perfect you. You are full of energy and feeling vibrant
and healthy. Your weight is comfortable, your muscles are firm and
toned and you can choose any glamorous outfit for your Christmas
party that you would wish for. Whenever you're out on the razzle
dazzle this season, people compliment you on your appearance and
tell you that you look fantastic.

More importantly, you actually feel fantastic! You have no aches and
pains, no disease or illness and you feel confident, alert and in
control of your life. No physical endeavour feels like it's beyond you.
Basically, you are the very picture of health and well-being. Does this
describe you?

I'll hazard a guess here and say that it probably doesn't even come
close. Like most people you're probably unhappy with your body and
your looks and you feel like you've been imprisoned in the body of a
much older person. An unhealthy one at that! It's a sad fact that,
when asked, most people would confess to feeling less-than-healthy
for the greater part of their lives. In fact, most of us wouldn't even
know how to recognise good health if we saw it anyway! We've
become so detached from our wellness that we believe that good
health is something that we actually have to work hard for. Nothing
could be further from the truth!

Good health and wellness are the natural state of every living cell in
your body. It is what your cells are programmed for and what they do
best. In fact, you have to work very hard to be unhealthy in the first
place! First you have to condition yourself to fight your body's innate
survival mechanisms by ignoring your thirst for water and opting for
other non-hydrating fluids instead. Then you have to learn to ignore
good, clean, wholesome foods in favour of sugar-laden, processed
varieties and on top of that you have to learn to ignore your true
hunger signals and force yourself to eat even after you're full. This is
all hard work. Seriously!

If you can cast your mind back to your first alcoholic drink, chances
are it made your ill. We've all had experiences of illness and toxicity
when we've introduced new things, yet what do we do about it? We
work really hard and consistently at adjusting to them so that we can
'enjoy' them in the future.

No wonder we don't always look, feel or function too well. We're
fuelling our bodies on the wrong energy! Could you imagine doing
the same to your car, putting petrol into your diesel engine or vice
versa? The result would be a broken or 'sick' car wouldn't it? So, we
don't do it because we value our cars too much to see them
damaged in this way. What a different world we'd have if people
valued themselves nearly half as much as their cars!

The 'trick' for creating and maintaining optimal health is simply to put
the right fuel 'in the tank' and minimise the amount of 'toxic' fuel that
goes in. But where do we begin? Well, from my experience I've found
that the best method is to eliminate the foods that have the greatest
likelihood of causing toxicity within the body and only then begin
eating a diet of foods that best match your unique metabolic profile.
Let's look at the elimination diet.

The elimination diet
Unless you are already following an organic eating plan that has
been matched to your metabolic type then you are being affected by
toxins - even if the foods you eat are generally regarded as 'healthy'.
With this in mind, I advise my clients to eliminate certain foods from
their diet for a period of three to four weeks:
- All processed foods These foods are pretty much devoid of
nutrients and are rendered almost useless to our bodies. A basic
rule of thumb is that if it can last more than four days without going
bad then it should not be consumed.
- Wheat and gluten Now, I know that many people will tell you that the
whole 'wheat thing' is a red-herring and that unless you have coeliac
disease you're fine to eat it but I'd have to disagree. From my own
experience and from the research I've examined over the last seven
years, I'd have to say that, for most of us, wheat is a problem. Well,
modern processed wheat anyway. It's almost a non-food by the time
we get our hands on it and I've seen it cause problems for the
healthiest of people.
- Margarine These highly processed foods are laden with trans fatty
acids that weaken your immune system and are closely linked to
many diseases.
- Sugar Sugar is poorly tolerated by our internal environments. It
causes massive variations in blood glucose and insulin, encourages
fat storage and upsets the very balance of our biochemistry.
- Caffeine Coffee, tea and sodas contain large quantities of caffeine
that will falsely stimulate your adrenal glands and have a detrimental
effect upon your energy production.
- Alcohol I know, life's no fun without it right? I would simply say if you
want the health and the body then there's a price to pay.

Slowly start to add back a little of what you fancy, just one thing at a
time, and pay close attention to what happens. If nothing, then the
food can be considered 'safe' and you can add it back into your diet.
If not then give it a miss. (Once the elimination diet is complete you
should begin your metabolic diet.)

The benefits from an increase in energy, mood and wellness and a
decrease in body fat and overall weight will help you to feel good
and look great - go for it!

The Little Black Dress plan:
1. Little Black Dress diet: starting out
2. Week one: your mental gym
3. Week two: optimal alignment
4. Week three: water and hydration
5. Week four: energy balance - energy in
6. Week five: energy balance - energy out
7. Week six: recovery and regeneration

You were meant to move. Absolutely everything, every system in
your body is created with movement in mind. It's what your body is
for!

Yet, if you're like most people, movement is something you do only
occasionally. Sure, you may get up, go to work or even go to a gym
but nonetheless, movement probably features not as high as it
should on your 'to do' list.

Let's look at the 'average' day for most people.
- Sleep eight hours
- Travel to and from work two hours (seated)
- Work 8-9 hours (mostly seated)
- Lunch one hour (seated)
- Watching TV or at the pub 3-4 hours
- Gym one hour

As you can see, we simply don't get enough activity into our daily
lives to keep us healthy. In fact, more and more of us are suffering
conditions that are now being labelled 'hypo-kinetic' illnesses or
those being caused by not enough movement. The sad thing is that
this is such a simple thing to avoid. We've just got to move!

But what's the best movement? Ask 10 fitness experts and you'll get
10 different answers depending on their personal preference. Yoga,
Pilates, aerobics, martial arts, resistance training or walking all
spring to mind as perfectly good forms of exercise, yet how do we
know which ones are best for our individual needs?

Well, a good question to ask is 'is it functional?', in other words, does
it have a carry-over into real life? Looking at many popular forms of
exercise including those recommended by most gyms, it is clear to
see that many movements are anything but functional, focusing on
isolated movements with one muscle at a time instead of larger,
multi-joint movements.

Why isn't this the best option? It's not really a case of right or wrong,
rather a case of doing more of what the body is designed to do. You
see, your body has been created to share loads over as many joints
and muscles as possible in order to reduce stress and maximise
efficiency.

When you exercise in a more functional way, you recruit more
muscles, create a larger calorie demand and develop a more evenly
balanced physique as a result. And it takes far less time to train this
way too!

So, how do you know if you're training functionally?
- The movements will occur mainly from your own base of support. If
a machine is supporting the weight or something is supporting you
then you'll be using far less muscle as a result. Ideally, you should
stand on your own feet whilst carrying out the exercise. Just the act
of standing up uses nearly every muscle in your body!
- The movements will occur in three planes of motion. Weights
machines achieve their isolation by locking you into one range or
'plane' of motion. Whilst seemingly a good thing, this isolation robs
you of the stimulation of literally hundreds of muscles that are all
waiting to help. Using free-weights or even your own bodyweight
allows you a much freer pattern of movement that calls for far more
muscle.
- The movements will occur at a variety of speeds. Training in the
sterile environment of the gym it's not too uncommon to see most
movements being carried out at a steady 'up one two, down one two'
tempo. The rationale for this is that it supposedly creates optimum
loading and reduces injury potential. What happens though, when
the person training under these protocols has to react to real life
events such as catching a fast moving ball or slowly lowering a piece
of heavy furniture? Do you think that their gym programmes will have
prepared them for either eventuality? Of course not!

You see, we need to understand that the weight we are lifting is no
indication of the forces acting upon our bodies. A 5kg dumbbell lifted
rapidly may actually require more force to be generated than a 20kg
load lifted slowly! This may be one reason why people often injure
their backs when they bend over quickly to pick up a light object.

Using a variety of lifting speeds or tempo's will not only make for a
more functional body but also will challenge more muscles and
create a better physique too!

So, there you have it. The second part of the energy equation,
'functional fitness'. Use the above criteria to assess your current
training or exercise programme. If it's not functional then you could
really be missing out.

The Little Black Dress plan:
1. Little Black Dress diet: starting out
2. Week one: your mental gym
3. Week two: optimal alignment
4. Week three: water and hydration
5. Week four: energy balance - energy in
6. Week five: energy balance - energy out
7. Week six: recovery and regeneration

While it's very common for people to pay attention to their diet or
exercise, it's rare to find people who give any serious thought to
their recovery and regeneration (or R and R as I like to call it). We're
used to thinking that it's exercise and diet that determines our health
and appearance.

You may be surprised to learn that what you eat and how you train
are only a tiny part of the health and fitness equation and even more
surprised to hear that you may be wasting your time entirely if you
don't get your R and R right.

When you train you are actually causing damage and degradation of
your muscles and tissues that can only be repaired and improved
upon in the recovery phase. Even if your nutrition is fantastic, you'll
only go so far to creating the body and health you desire if you
neglect your recovery.

R and R is when the body actually improves, not during exercise. It is
during this vital phase that the body repairs from the stress applied
to it and comes back stronger and more efficient for the next bout of
activity. Failure to recover completely can lead to:
- Repetitive strains
- Fatigue
- Sleeplessness
- Nervousness
- Muscle wasting
- Fat deposit
- Stress
- Apathy

All of which will detract from your ability to achieve your long-term
goals. Here's how you can prioritise R and R into your daily routine:

1. Post workout nutrition
Within 30 minutes of exercise ensure that you 'top up' your energy
with good quality sources of carbohydrates, fats and especially
proteins. Doing so will give your body the 'building blocks' to repair
and regenerate the tissues 'damaged' by training. Failure to do so
may grind all your efforts to a complete halt.

2. Sleep
Sleep researchers have discovered that there is an optimal window
for hormone output that ensures better physical recovery and aids
mental improvement. Those that are asleep between the hours of
10pm and 2am benefit most from anabolic or 'building' hormones like
growth hormone and testosterone which aid physical regeneration
whilst those asleep between 2am and 6am seem to benefit most from
psychogenic 'mental' repair factors. The moral of the story is that all
hours are not created equal. If you want both a physically and
mentally stress-free life then seriously consider when you get your
eight hours sleep!

3. Relaxation
We live in a 24/7 society where everything is done at pace and
crammed into every possible moment available to us. Unfortunately,
this creates a situation where our nervous systems become
'sympathetically dominant' or 'switched on'. What most people would
understand as 'fight or flight'. Whilst short periods in this state do us
little harm, prolonged exposure can tax us far more than most of us
realise, leading to 'stress', illness and even disease if left
unchecked. Take a 'time out' every day to relax and unwind avoiding
synthetic relaxants like cigarettes or alcohol. Many people gain
particular benefit from:
- Tai Chi
- Chi Gong
- Yoga
- Walking
- Stretching
- Meditation
- Visualisation
- Reading
- Music
- Massage

It really doesn't matter what it is. Just find some 'me time' every day
for at least 15 minutes and you'll be astounded at the effects!

Summary
The POWER Principles introduced here are by no means new or
cutting edge. In fact, I hope you'll agree that this information merely
represents a return to common-sense for most of us.

I realise that for some people reading this series that the information
shared here may be a huge shift from their current beliefs about
health and fitness and achieving optimal wellness yet if you're willing
to follow the advice given then I'm sure you'll experience benefits in
health, vitality and physical appearance.

You've really got nothing to lose have you? And you could gain far
more than you ever expected!

The Little Black Dress plan:
1. Little Black Dress diet: starting out
2. Week one: your mental gym
3. Week two: optimal alignment
4. Week three: water and hydration
5. Week four: energy balance - energy in
6. Week five: energy balance - energy out
7. Week six: recovery and regeneration

Speed this plan up by 87% click here.
Freja Beha Erichsen in 'Temps
Libre'
Photographed by Hedi Slimane
Source: joanna - Vogue Paris
November 2010
for more Freja, click here.
Siri Tollerod in 'Masumiyet muzesi'
Photographed by Sophie Delaporte
Source: bertberlin - Vogue Turkey October 2010