A modern gentleman isn’t worthy of the G-word until he’s turned the mop on his head into something stylish. A handful of rockstars can roll out of bed and look like hotshots, but for the rest of us civilians, effort is required.

With so many products on offer, and so much conflicting advice available at your finger tips, it’s hard to know where a healthy men’s hair care routine begins. Below we’ve gathered 8 of the best tips to optimize the look of your precious locks. The Magic 8 Ball predicts more good hair days in your immediate future.

Thou shalt learn your hair type.


You can’t start this journey by Googling “David Beckham hairstyles” and choosing your favourite. What looks suave on Becks may leave you looking like Leo in The Revenant. Before making any big decisions for your strands, take your hair type into account. Is it thick? Is it thin? Is it fine? Is it course? Is it straight? Is it wavy? Is it tightly curled? How about balding? Choosing a hair product or style without understanding your type is like buying a suit without knowing your measurements. You might get lucky, but why take the risk? Evaluate your hair type then choose a cut and styling products that work best for your individual needs.

Thou shalt find your optimal washing frequency.


Let’s go back to that suit. If money were no object, you would never buy off the rack. Why? Because no two bodies are exactly alike, and going bespoke allows you to get a perfect, one-of-a-kind fit. The same is true of your scalp. Some men find that washing their hair daily is best, while others prefer to leave a day or two in between. There is no right or wrong, just personal taste and trial and error. Experiment until you find a harmonious balance between your natural oils (which are healthy for your hair, as long as they’re not built up) and removing them.

Thou shalt use the right products.


Once you’ve determined your hair type, you can purchase styling products accordingly. The sheer number of options available may seem like scam, and occasionally companies play fast and loose with proper terminology, but for the most part, there are so many products because they actually do different things.Learn the differences between spray, wax, pomade, cream, mousse, and gel. Each one serves a unique purpose and is better suited to address the needs of a specific type of hair.

Thou shalt perform regular maintenance.


Men’s hair care 101: how often does it need to be cut? A visit to your barber once a month is easy to remember and should keep your locks looking suitably fresh. But again, the exact frequency depends on your hair type and style. Shorter looks need more regular maintenance, while longer looks can last 5-6 weeks between cuts. Don’t make the rookie mistake of thinking that growing your hair out means it never needs to see scissors. Regular trims are essential to avoiding split ends, which are unhealthy for hair growth.

Thou shalt seek balance.


Balance is essential in all areas of your life and your hairstyle is no exception. If you have features that are prominent, you most likely want to attract away from that feature in order to create equilibrium on your face. For instance, if your ears are large and pronounced, opt for a hairstyle that’s longer on the sides. If your forehead is especially large, you may want to skip slicked-back hair or the ever-so-trendy man bun.

Thou shalt sculpt your sideburns carefully.


Your sideburns are an important, though oft ignored, part of your facial anatomy. They’re also frustratingly temperamental. Sideburns can easily suffer from egregious growth or be crudely curtailed by overzealous clippers. Do you best Goldilocks impression and aim for just right. Let your hairstyle lead the way – a shorter cut requires ‘burns that are close to the face, while a longer cut can tolerate longer, thicker sides. Consider your hair type, your face shape, and the density of your facial hair – work with, not against, what your DNA gave you.

Thou shalt look beyond the barber.


World class hair care is about more than regular trims and using the right products. Although those things are important, there’s a deeper level to keeping your strands in A1 shape. Your overall health has an impact on the health of your hair, so exercise regularly, stay hydrated, and eat well. A body that doesn’t get enough protein, vitamins, and minerals cannot sustain hair growth.

Thou shalt embrace balding gracefully.


The time may come when your hair goes into retirement. Don’t fight destiny if you find yourself on your way to Willis status. While there are treatments and transplants available, the simplest and coolest way to deal with hair loss is to embrace it. Opt for a razor-short style or go full-on bald. Jason Statham, Vin Diesel, and Sir Patrick Stewart are just a few of the famous guys who prove bald is definitely beautiful.

Best hair care products for $11 or less

Favorite new hair-care finds from drugstore shelves that even the pros swear by.

Ogling pretty, pricey hair products at high-end beauty and department stores can be fun, but there’s something incredibly satisfying about filling up a drugstore shopping basket with a whole bunch of loot for a fraction of the cost.

Especially since there are so many drugstore and mass-retailer gems that even the pros swear by. Here are some of our favorite new finds from the drugstore shelves.

Hask Charcoal Clarifying Shampoo ($6 at Ulta). We love dry shampoo, but we hate the buildup it leaves on our scalp. To combat this, turn to a weekly clarifying shampoo to remove residual product. This new purifying shampoo from Hask is safe enough to use daily, even on color-treated hair.

John Frieda Sheer Blonde Go Blonder Lightening Conditioner ($10 at Target). Even in winter, we still want our blond locks to have a sun-kissed glimmer. Can’t finagle a beachy getaway? Suds up with this lightening conditioner for brighter, more vibrant color.

Batiste Dry Shampoo Neon Lights ($8 at Ulta). Batiste dry shampoo has been around for ages, but this new, limited-edition spray has a lovely pomegranate and jasmine scent to it, for a hair mist and dry shampoo in one.

Not Your Mother’s Beach Babe Sea Salt Spray ($6 at drugstores). Beachy hair looks good no matter the season. This spray’s wave-making sea salt and kelp will instantly transport you to the shore.

OGX Coconut Curls Moisture Mousse ($8 at Target). No one has time for frizzy, unruly curls. Give them definition and bounce with this sweetly scented mousse.

Pantene Air Spray ($6 at drugstores). What’s the difference between your typical hair spray and “air spray”? The latter is a lightweight styling product that gives hair incredible hold without leaving that awful crunchy, crispy feeling behind.

Shea Moisture Jamaican Black Castor Oil Strengthen Grow & Restore Styling Lotion ($11 at Target). Shea Moisture has so many incredible scents, but this new line of Jamaican black castor oil is something to behold. Protect your mane from heat styling with this creamy lotion so your hair can grow long and strong.

TRESemmé Botanique Nourish and Replenish Hydrating Mist ($5 at drugstores). This mist gives strands an instant boost of hydration, and is also great for using before styling to decrease the risk of heat damage.

7 In-Shower Beauty Tips That Will Streamline Your Beauty Routine

Showering is something I kind of dread. There’s so much to do in there. So anything I can do in-shower to streamline my beauty routine is kind of a godsend. Between washing all my various parts, conditioning my hair, shaving all the things, softening my heels and elbows, washing my face, singing all of Katy Perry’s greatest hits, and grouting all the shower tiles (OK, that last one was an exaggeration), I don’t always have a lot of time (or energy) left over for the rest of my routine.

Luckily, I found a ton of useful products that can be incorporated into the shower in a seamless way, not a “oh great, even more things to do in there” kind of way, that actually saves me time. And not just seconds. Like, enough time to make my own hot breakfast beverage. I don’t make my own hot breakfast beverages (I’m trying to avoid admitting I don’t like coffee so that you don’t automatically distrust my opinions) but I could!

In-shower multi-tasking make sense, especially since you’re usually doing two things at once anyway. And probably texting while you do those two other things. And you probably text in the shower, too. Anyway, these tips are pretty much shower lifesavers as much as they are shower time savers, and using them is about as close as you can get from emerging from your shower as a full-on glittering mermaid.

1. Smooth Your Feet

Amope has a new Pedi Perfect product that you can use wet or dry. Just charge it up and place it in your shower. Then all you have to do is use the foot file (maybe while you let your conditioner soak in) to get smooth feet. It’s cordless, too, and if you decide you’d rather use it on dry feet, you don’t even have to change the abrasive head. Just grab it and go to town (painlessly, of course) on your rough feet. They will be rough no-more.

2. Moisturize All Over


You know how warm water kind of strips natural oils from your skin, but also opens up your pores? That makes the moments immediately after a shower essential for rehydrating your skin. Usually that means toweling off and slathering on the lotion. But there is also a lotion designed to be used in the shower, on wet skin. Then, when you get out, you can use those few extra minutes to get your booty work done (dance) and call it “air drying.”


7 of the Worst Mistakes You Can Make During Your Workout

Whether you’re focusing on muscle building or weight loss, when it comes to hitting the gym, you want to make your workouts count. You most likely already have a gym routine down, too you go in, warm up for a few minutes, do about thirty minutes worth of cardio and then you hit the free weights to get that six pack you’ve been aiming for or work on perfecting your bicep curls. You may vary your routine up a little bit to isolate different muscle groups daily, but overall, you’ve got a pretty good idea of how your hour at the gym is going to be spent.

Whether you go to the gym daily, weekly, or just every once in awhile, it may be time to take a look at seven of the most common training mistakes that men make while they’re working out. Getting the most out of your gym routine is essential to building muscle and avoiding injury, so here are a few missteps to avoid.

1. Isolating specific muscle groups only

While it may seem like a good idea to isolate small muscle groups and work them individually using weights, you probably won’t be building strength in areas of your body that will be useful to you in every day life. Outside describes this common training mistake as one that many heavy lifters seem to make. While it may seem like a good idea to work those small muscle groups just as hard as the bigger ones, you want to make sure you’re working them in a way that will benefit your body as a whole and help you build up your strength.

To build strength that you’ll employ in your life, you should aim to do exercises in the gym that work multiple muscle groups at once. Squatting is a great exercise for this reason — with proper form, you’ll be working multiple leg muscles, core muscles, and back muscles, and exercises that work a varied number of muscles are great for improved athleticism as a whole. Don’t just work on your hamstring curls — perform leg presses and leg extensions at a heavy weight with few reps for an all-over leg workout that includes the hamstrings.

2. Cardio: Doing too much or too little


Many athletes make the mistake of either over-training or under-training with cardio — there is a sweet spot to how much or how little you should go for, and you have to strike a balance between cardio and weight lifting in order to continue building muscle. While lifting is the best way to build muscle and thus burn more calories throughout the day, you can’t discount the importance of cardio either, as it’s excellent for your cardiovascular health and jump-starting a weight loss program.

You’ll want to strike a balance between cardio and lifting. Muscle and Performance explains that in an attempt to burn fat more quickly, many men will overdo the cardio and subsequently also make it more difficult for them to build muscle. It’s difficult to put on more muscle if you’re creating a huge calorie deficit with your cardio, as your body needs those extra calories for muscle build, so you should aim to train for no more than 45 minutes of cardio per gym session. And, you should perform no more than two to three cardio sessions per week. If you’re really going for a difficult cardio session, keeping your run to or elliptical time to around 20 minutes should also do the trick.

The opposite of this problem is also a training mistake, as some men do too little cardio in comparison to their weight training routine. You’ll want to find the balance that works for you, but doing 30 minutes of interval cardio training is typically best.

3. Starting your workout tired

While one night of poor sleep may not make much of a difference when it comes to your gym routine, don’t make a habit of this. The average adult needs between seven and nine and a half hours of sleep a night, and this is vital for muscle build and repair and for keeping your energy levels up at the gym. Livestrong explains how your lack of sleep can impair your body’s ability to recover after a hard workout, and this is when your body is responsible for building muscle in the first place. While you’re putting in the time and effort at the gym to break down your muscles, the recovery process is what builds them and makes them stronger. Your sleepless nights may be negatively affecting this.

If you begin your workout already tired, it’ll be harder for you to perform your workout with the intensity and energy that you need, and this can also make you more prone to mistakes in form and possible injury. For you to safely and effectively complete a tough hour of lifting weights, you’ll need to be as alert and prepared as possible for your training session.

4. Skipping your warm-up and stretches


You’ll have those days where your gym time is limited, and you may be tempted to rush right to the hard-hitting lifts and cardio once you get there to maximize the time you do have. However, skipping your warm-up is ill-advised; while you may not think it’s all that important to properly warm your muscles, you do need to take a solid five to ten minutes to prepare your muscles and joints for the work that’s to come.

Bodybuilding explains that warming up before your workout is vital, as it increases your body temperature, lubricates the joints, improves circulation of blood flow, and improves the capacity at which you’re able to move. Warming up, essentially, tells your body that you’re preparing it to lift, stretch, and move in ways that exceed your other daily activities, and warming up is one of the best ways to avoid injury. Stretching at the end of your workout is also very important — while cardio and weight lifting can cause your muscles to tense and tighten, stretching right after you’re finished is the best way to increase flexibility and also prevent injury post-workout.

5. Using improper form

If you’re a heavy lifter, you should ensure that your form is perfect before beginning your reps, as lifting improperly is sure to leave you with strained muscles and a higher likelihood of sustaining injury. Weight Loss for All describes how exercising with proper form allows you to push your muscles until they can no longer perform the exercise, but adding in that extra rep at the end with improper form can work muscles you aren’t meaning to work, thus causing possible strain. Proper form is particularly important when it involves chest, back, and some arm exercises as well, as any excess pressure on your spine can cause serious, irreparable damage.

Maintaining your form also helps work the muscles you’re targeting, thus giving you the workout you were aiming for all along. And, proper technique also allows you to breathe easier, and if you can bring more oxygen into your body while you’re lifting those heavy weights, this should also assist you in getting the most out of your weight training session.

6. Sticking with the same routine


After you fall into the flow of your workout routine, be sure to gradually increase resistance or the number of reps in your set for a constant challenge. While some days may require an easier workout than others, you never want to stay too comfortable in your routine, as no challenge for you means no challenge for your muscles, either, and you won’t gain as much muscle or cardiovascular benefits.

Simply Shredded warns that if you find that through your week you need to lessen the intensity of your workout or use less weight, you may be overtraining. For your muscles to grow, you must take time to rest between exercises. A failure to rest means a failure for muscle growth and repair, so take the time to allow your muscles to relax. Then, come back to your workout with full force, and as you grow stronger, vary your routine by both weight and rep length. One day, try a higher weight with less reps, and the next time you work that muscle group, try a lower weight with more reps. For cardio, try interval training for a half hour — this will keep your muscles guessing and constantly adapting to the new activity.

7. Going into your workout without goals

Every time you get to the gym, you should go in thinking of both your short-term and long-term goals for that workout. What do you want to achieve that day? Are you looking to increase your run by a half-mile, or are you looking to increase the weight with your deadlifts and do a few more reps per set? Setting short-term goals is a great way to make each individual gym visit unique to your body and what you’re capable of.

With your small goals in mind per visit to the gym, you should also keep in mind what you want to get out of your workouts in the long run. What areas of your body are you looking to tone and shape? Or, are you looking for a healthier cardiovascular system overall with the aesthetic effects of working out being a secondary goal? It’s important to know why you’re going to the gym, and what you hope to accomplish within a given timeframe. If you’re having trouble coming up with your own fitness goals for yourself, Men’s Fitness gives a few ideas for some goals that you may want to aim for while you’re paying visits to the gym.

A bodybuilder’s diet

Eating well when you’re weight training is no small feat – this much is clear from our dietitian’s comments.

b5ed354c1a2346b0a0fb4350c35d7e1dHealth24 received the following from a regular user regarding what they eat to build muscle.

User’s comments:

I do bodybuilding, so I thought it would be interesting to share what I eat in a day.

Meal 1: Protein shake (40g protein)
Meal 2: 4 scrambled egg whites, 200g oats (dry before cooked), 10ml omega 3-6-9 oil, multi-vitamin, 500mg vitamin C
Meal 3: 150g chicken fillet, 100g potatoes
Meal 4: 300g chicken fillet, 500g stir-fry veggies
Meal 5: Protein shake (80g protein)
Meal 6: 30g of liquid carbs (dextrose), 6 egg whites
Meal 7: 300g chicken fillet, 250g mixed veggies, 150g brown rice
Meal 8: Protein shake (40g protein), 10ml omega 3-6-9 oil, 500mg vitamin C

I am 1.85m tall and I weigh 95kg. My body fat is currently at approximately 12%.

I only use ‘Spray ‘n Cook’ when I stir-fry my food, do my eggs and chicken. I steam my potatoes and veggies. I use very little salt and no sugar.

Our expert’s comments as follow:

1. You are currently consuming a very-high-protein, low-to-moderate-carbohydrate and very-low-fat diet. You should avoid excluding a particular food group completely as this will almost inevitably cause nutrient imbalances.

Current acceptable recommendations on protein requirements are 1-2.2 g/kg body weight or 15-25% of the total energy intake. Fat requirements may be as low as 20% of total intake with carbohydrates making up the balance. So you do need a small amount of healthy fat. Try to incorporate this into your diet (avocado pears, canola or olive oil, nuts and seeds, peanut butter).

2. In terms of protein intake and building muscle, we now know that your muscles are only able to use a limited amount of protein for growth, as long as there’s adequate carbohydrate to fuel the strength training required to build muscles. Any excess protein (amino acids) will be broken down and either stored as fat or later used as a source of energy.

Breaking down amino acids requires excretion of water, so excessive protein intakes contribute to a fluid imbalance in your body. In time, it may accelerate calcium losses, lead to kidney problems and gout.

Even after training, when you need the extra protein for anabolic/muscle building and recovery benefits, protein should always be consumed in combination with carbohydrate. Make sure you’re eating adequate amounts of carbs for the amount of protein that you’re eating. Too little carbohydrate will also result in low energy levels, making it difficult for you to train and perform at your best.

Portions of foods providing 10g protein (taken from ‘Eating for Sport’ by Shelley Meltzer & Cecily Fuller):

  • 50g grilled/ cooked fish
  • 50g tuna, salmon, pilchards
  • 35g lean beef, lamb, veal, game (cooked)
  • 40g chicken, turkey (skinless, cooked)
  • 50g ostrich (cooked)
  • 2 small or 1 large chicken egg
  • The whites of 3 large eggs
  • 70g cottage cheese (low fat/ fat free)
  • 30g low-fat cheese
  • 200ml (¾cup) low fat fruit yoghurt
  • 300ml (1¼cups) low fat milk
  • 30ml (2Tbsp) low fat or skim milk powder
  • 250ml (1 cup) liquid meal replacement (made with skim milk or water)
  • 160ml (? cup) cooked lentils
  • 125ml (½ cup) cooked soya beans
  • 200ml (¾ cup) baked beans
  • 40ml (31/2 Tbsp) nuts
  • 60ml (5 Tbsp) sesame seeds
  • 200ml (¾cup) cooked soya mince
  • 120g raw tofu
  • 125ml (½ cup) hummus

3. I am concerned that your overall fruit intake is low. You should aim for ‘5-a-day’ in terms of fruit and vegetables to ensure optimal intake of various vitamins and minerals. The vitamin supplements which you take should be just that – supplements to the food you eat to complement your overall intake.

4. With regards to body fat, we all have storage fat (in adipose tissue under the skin) and essential fat (in organs). Essential fat is needed for normal physiological functioning. Acceptable ranges of total body fat associated with optimal health are 8-24% in men and 21-35% in women.

A low body fat is a distinct advantage in weight-making sports because it improves your power-to-weight ratio and also helps increase an athlete’s rate of acceleration. Body fat levels below 3-5% for males and 12-14% for females, however, are considered dangerously low and associated with poor health and performance.

Your BMI is 27.7 kg/m2 which as you are probably aware would be classified as overweight in a ‘non-body building’ individual.

Calculate your BMI

Although I don’t know what you look like, you are by no means overweight with your current percentage body fat. Remember that BMI is only a screening tool to assess a person’s nutritional status.

It does not take your body’s composition into consideration and since muscle weighs more than fat, muscular individuals (bodybuilders) are likely to have a higher BMI measurement.

Read: Your guide to banned substances

5. It is unclear how much water you drink.

Dehydration of 3-5% of body weight decreases physical strength and performance, and is the primary cause of heat exhaustion. Estimating water or fluid intake requirements is not easy and individual requirements are highly variable depending on the person as well as factors such as activity, humidity, climate, body temperature and body composition, protein intake.

As a guide, the recommended Adequate Intake (AI) of fluid for sedentary men (aged 19-50 years) is 3.71 liters (12 glasses of 250ml) per day of which at least 6 glasses (250ml) should be water.

Different sports have specific fluid intake recommendations in order to ensure an adequate intake before, during and after a strenuous bout of exercise. You need to ensure that you always replace fluid after exercise.

During long periods of intense exercise, it is best to use a sports drink that contains sodium, as this will help replace sodium lost in sweat, provide glucose to prevent fatigue and reduce the risk of developing hyponatraemia, which can be life-threatening when it occurs.

I have included some guidelines specific to weight-making sports below:

  • Recovery of fluids lost through dehydration may take 24-48 hours.
  • Drink with all foods taken before a training session.
  • Take sufficient drink bottles to training and keep them easily accessible (or use convenient drink containers that can be worn). If possible take drink breaks every 15-20 minutes – adopting a pattern of drinking small amounts of fluid at regular intervals during exercise is optimal.
  • Rehydrate fully after training, using your pre-training weight as a guide.
  • Sports drinks (5-7% concentrations) are good options as they are quickly emptied from the stomach and replace sodium losses, without causing gastric cramps (may occur with 10% concentrations). In your case, however, your choice of drink may depend on your weight goals, particularly if you are competing. If you wish to lose weight, dilute sports drinks. Sports water (need electrolytes, not calories) or plain water may be preferred with solid foods providing your carbohydrate.

6. Be aware of the amount of food that you are eating. This should also be practical and able to be implemented in other settings outside of home. I have included a guide for visualising various servings:

  • 90g red meat/ poultry/ fish = deck of playing cards
  • 30g cheese = 1 matchbox
  • 1 muffin/roll = a fist
  • 1 tsp butter = 1 thumb tip
  • 125ml (½ cup) pasta/ rice/ vegetables = tennis ball
  • 125ml (½ cup) ice cream = tennis ball
  • 30g (2 Tbsp) nuts/ sweets = one handful
  • 1 medium potato = computer mouse
  • 1 biscuit = a bath plug
  • 250ml (1 cup) cereal = a fist
  • A medium apple/ pear/ orange = tennis ball

Read: Building muscle: the skinny on how to bulk up

7. Visualise the following when dishing up your plate of food:

  • Carbohydrate-rich foods (bread, pasta, rice, mielies, fruit, vegetables) should make up approximately one third of your plate.
  • The rest should be reserved for protein-rich foods (egg, fish, lean meat/ chicken, legumes such as beans, peas, chickpeas, lentils, low fat dairy, soya and tofu).
  • There should be a minimal amount of fat (butter, margarine, mayonnaise, salad dressing, peanut butter, cream, oil).

8. I would like to suggest that you include more fish in your diet – ideally 2-3 times a week. Fish is an excellent source of omega-3 fatty acids, which is an essential fat, meaning our bodies are unable to produce it and therefore it needs to be obtained from external sources (food and supplements).

Omega-3 fats have received much attention recently and have been shown to protect against heart disease, maintain a healthy blood cholesterol profile and improve brain power and concentration. The fat has also been implicated in management of ADHD and potentially minimising the effects of eczema and food allergies.

Ask The Dietitians or our Biokineticist for more info on nutrition and sports.

7 Sneaky Ways to Burn More Calories Each Day

Wcan have the best intentions when it comes to staying in shape, but sometimes life just gets in the way. Whether it’s work, family, or friend obligations, life has a way of setting up roadblocks between you and your fitness goals. The great thing about staying healthy, is that you can make strides with the smallest of changes. Give these 7 practices a try to help burn some extra energy without too much extra effort.


Get Moving First Thing

Even if you don’t have time to get to the gym before work, try to squeeze in a quick burst activity to get your day started. Just 10 minutes of tried and true exercises like squats, jumping jacks, crunches, and push ups can help stoke your metabolism all day long. By getting the body moving early, you ensure that you’re burning calories all day long.


Stay Cool

Keep your home on the cooler side. This simple habit can increase your brown body fat by up to 40%. Plus, when activated by cold temperatures, brown body fat burns calories to keep your body warm, even if you’re just sitting around.


Use Your Phone to Get Yourself Moving

Have your phone remind you to get up and moving every hour. Without some kind of prompting, it’s all too easy to say seated at your desk for hours on end. You don’t need to do much, but even just taking a quick walk around the office or a break to grab water helps your body burn more calories.


5 More Minutes

Whether you’re surfing, working out, or going for a walk around the block, keep going for an extra 5 minutes. Take the long way home for the grocery store, or throw an extra quarter in the meter so you can surf just a bit longer than your average session. A couple more minutes of activity won’t drastically affect your schedule, but you can burn a couple extra calories.


Follow the “1 by 10” Rule

Make an effort to get your heart rate up for 1 minute spurts at least 10 times per day. Take the stairs. Carry your grocery bags in from the car one by one. Do a quick series of squats. Whatever you can think of, just squeeze in quick 1 minute bursts of activity 10 times per day, and you’ll burn significantly more calories throughout the day.


Add Strength Training

A lot of people focus exclusively on cardio if they’re trying to burn more calories, but strength training has been shown to help you make strides as well. Building muscle tone helps you burn more calories throughout the day, even if you’re not especially active.


Sprint it Out

Whether you’re running, biking, or surfing, we all have a tendency to fade as the activity goes on. Instead of winding down your session or run slowly, escalate toward the end. Sprint the last 50 yards, go all out catching waves for the last 10 minutes, or finish your ride with an intense hill climb. Pushing your body at the end uses up any extra gas you had left in the tank, and it will help your body keep burning calories the rest of the day.

50 hair tips

Get beautiful hair…

From top blow-drying and styling tips to the hair care products you need to revive dry and damaged tresses, we’ve asked the hair experts to reveal their best hair tips and tricks of the trade.

Whether you’ve got short hair, long hair, fine or thick hair, we’ve got 50 great hair care tips to turn your lackluster tresses into luscious locks. We’re not talking expensive products, pricey treatments or fancy gadgets, each of these 50 ideas are quick and simple to fit into your existing routine.

Regular trims

Regular trims keep your hair healthy and allow it to grow quicker. Depending on the thickness of your hair you should try and fit in a visit to the hairdressers every 6-to-8 weeks.

Ketchup for blondes

If you have blonde hair or highlights, wash your color with tomato ketchup after getting out the swimming pool. The red tones and vinegar help to neutralize the green that can appear when your peroxided locks mix with chlorine.

Condition before the beach

Dampen you hair with water and coat it with conditioner before going in the sea or the swimming pool. This will not only keep knots at bay and make it easier to style afterwards, but it’ll protect your tresses and stop the salt from drying hair out. The fresh water minimizes the amount of salt water or chlorine your hair can absorb, creating an invisible protective layer.

Home dye tricks

Wiping Vaseline or moisturizer around your hairline and ears before using an at home dye kit will prevent the dye from staining your skin.

Comb don’t brush

Comb your hair when it’s wet rather than using a hairbrush to prevent split ends. Check out the Body Shop’s detangling comb (£4), it’s soft and gentle on hair and great for kids!

Use your hands

Always run your fingers through your hair after styling with tongs or straighteners, especially if you’re curling your hair, it will give it more texture and make the finishing piece look less uniform.

Blast of cold water

Seal your hair cuticles by blasting them with cold water once you’ve rinsed the conditioner out – this will give your hair more of a shine. It sounds horrible, but it works!

Protein and Growth

Sometimes, hair being very dry on the ends can make the roots look a lot worse than they really are so make sure to condition them with a protein-rich product. If you’re prone to an oily scalp, clarifying shampoos will help to strip the oil from the hair for a longer lasting, oil-free feel.

A proper wash

You’d be surprised at how many people don’t know how to give their hair a thorough wash! When shampooing your hair make sure you massage your scalp using the tips of your fingers in circular motions at least five times to give it a full cleanse – and make sure your rinse your hair through. Take time on it and you’ll notice the difference!

Bristle brushes are best

For smooth, sleek hair always use a real bristle brush. It will also help reduce split ends as bristle brushes are softer on hair. Only brush your hair twice a day though, as over brushing can leave it feeling greasy and lank.

Mason & Pearson are famous for their high quality bristle brushes, but they do come at a price.

Lighter shades

It’s important to remember that the more ‘grey’ coverage you have the lighter your overall shade will appear, so be careful when choosing a color to keep this in mind. Start off with a tone one to two shades darker than how you would like your overall finish to look like and you’ll be amazed at how light it comes up.

Protect your hair

SPF protection for your hair is almost as important as it is for your skin, but often we forget to protect our hair. Invest in a good SPF spray or wear a hat when sitting out in the sun.

From the horses mouth

Renowned hair stylist, Anthony Mascolo says: ‘A hairstyle is a journey. Your hairdresser should tweak it regularly so you don’t get tired of it – or him.’ Sounds like it’s time to grab the bull by its horns and go for that chop you’ve been considering for months!

Use dry shampoo – but sparingly!

We’re big lovers of dry shampoo in the office. It’s great for absorbing grease and adding volume to lackluster roots – as long as you don’t overdo it!

Recent reports have revealed that a heavy dependence on Batiste et al can give you a scary array of scalp issues, including dandruff and blocked pores. According to celebrity stylist Benjamin Mohapi, who discussed the subject recently with Marie Claire, over-spraying can even end up causing scalp pimples or, in the worst case scenario, cysts – eek!

Don’t panic – we’re not saying you should give up your instant refresh habit altogether – but you should be aware of how often you’re spritzing, and opt for a ‘less is more’ approach to keep potentially damaging build-up to a minimum (you probably don’t need as much as you think!)

Top tip:
Use a build-up removal shampoo on a regular basis to keep your scalp clean and healthy.

Fringe trim

Trimming your fringe doesn’t need to be tricky. Pull the section of hair down across your face, twist it and trim. Start by cutting a very small amount off each time (1/2mm), this might take longer, but it will prevent any scary accidents of cutting too much off.

Repeat the twist process until you get the right length for you.

Overnight moisture

To give hair a boost of moisture keep a hair mask on over night and sleep in a shower cap or wrap a warm towel around your head. We love fun polka dot shower caps like this one, available from Bombay Duck.

Conditioning oily tresses

If you suffer with oily hair, shampoo your hair daily and don’t forget to use a weekly treatment mask or deep conditioner, as despite popular assumption, it won’t make your tresses greasier! In fact, it will help strengthen and nourish your hair, allowing it to grow faster.

Finding the balance

Keep the back of your parting centered at the crown whether your have a side or center parting. This balances your hair and prevents one side from looking flatter!

Pre-shampoo treatment

Hair oil can be used as a pre-shampoo conditioning treatment to give your scalp and hair extra nourishment. Simply massage it into hair from root to tip and leave on for at least 20-minutes before shampooing hair as normal.

This is a great hair tip for the colder months when windy weather and central heating can dry hair out.

Volumise your blow dry

To create more volume while you blow dry your hair lift sections of hair towards the ceiling and direct the heat to your roots. This dries the roots in an upright, lifted position. Don’t forget to finish with a spritz of hairspray.

Teenage tresses

A common problem with younger hair is greasy roots, and in some cases spots around the hairline. If you suffer from either spot prone skin or overly greasy roots, avoid any hair on your face such as a fringe. Use a volumising shampoo like John Frieda’s Luxurious Volume Thickening Shampoo (£5.99) to clear the scalp and give lank hair some body.

The tights trick

To get your hair super straight and silky take an old pair of tights and cut a piece out that will pull over your head. Knot the top. Before bed, brush your hair with a paddle brush and pull the tights cap over, gently tucking in the ends. Take out the next day and enjoy your new smooth sleek hair.

High gloss finish

Use a glossing spray and increasing how thoroughly and often you brush your hair will give you a high-shine finish. Brushing improves how much your hair reflects the light making your colour seem more intense.

Walnut Oil Dye

You can stain your hair brown with walnut oil. To keep this colour for a prolonged period, use color protection products to bring out brown hair. TRESemme’s Colour Thrive Brunette Shampoo and Conditioner will protect and boost your color for longer.

Focus on the roots

Always remember when washing hair to concentrate more on shampooing the roots, and conditioner mainly on the ends. Only put conditioner on the roots if really needed as it can cause your hair to look flat and lank!

Cradle cap cure

For those with problematic scalps or kids suffering with a bout of cradle cap, try massaging almond oil onto the scalp and leaving for 20 minutes, and then wash hair as usual. Use each time you wash your hair for two weeks.

Sleeping beauty

Ensure your hair is 100% dry before you go to bed. Whilst asleep, your head is in direct contact with the pillow for 6-8 hours and so if it’s wet, water can’t evaporate, the result is that your scalp over-compensates by creating extra sebum. So, in essence, hair gets oilier quicker if you go to bed with it wet.

Spoon full of protein

Damaged hair lacks protein, generally through over processing the hair with color or styling. This requires protein rich shampoos and conditioners, try the Resistance range by Kerastase. When the hair is better, stop using the protein shampoo as it’s no longer required and can start to damage the hair with over use.

Dry tresses

While damaged hair requires a dose of protein, dry hair simply requires moisture and lots of it! Dry hair is generally caused by over drying and styling the hair. Use moisture retaining styling products to reduce the drying out effect. Kerastase and Aveda have some great options. They’re pricey – but you won’t need to use a lot.

Disguising greys

Rather than trying to cover the grey try weaving in highlights, this works like a camouflage effect making the grey look more like blonde highlights.

Friendly shampoo

Our scalps age just like the rest of our skin. Your scalp provides a base for hair to grow and provides the nutrition it needs. It is the soil from which the hair grows. Frequent shampooing with harsh cleaners really ages the scalp. Try to find a mild shampoo that is sodium and sulphate free to slow down this process as much as possible.

Inch by inch

Only blow-dry small sections of your hair at one time. Trying to blow-dry hair sections more than an inch thick will not work as the heat won’t pass through.

Silver Shampoo

Remove any dull blonde or brassy tones with a silver shampoo. It contains color pigments to neutralize any yellow tones and leave the color much brighter. Don’t be scared of the purple color – it is a wonder product!

Greasy roots

Greasy hair can be caused by conditioner being applied to the roots, touching the hair frequently or just by the over production of oil from the scalp. Try shampooing the hair with cooler water and massage your scalp softly to reduce the amount of oil being produced.

Tackling the bob

It is essential that you get the right length bob for your face, as a bob can be any length from the jaw to the shoulder. If you have a round face ensure your bob is longer than jaw length otherwise it will just accentuate the roundness of your face. If you have a slightly longer face, don’t have the bob too long or it will make your face look longer.

Jennifer Aniston’s long bob and soft blonde color compliment each other and her face shape perfectly and provide a relaxed, effortless look.


Use boiled radish juice to help get rid of dandruff. Simply massage into scalp and then rinse. Yep, seriously!

Beach hair

If you don’t fancy a swim, then spritz on lots of leave-in conditioner and then braid your hair into a plait while you’re out and about in the sun. In doing so, you will not only keep it off your face for maximum tanning exposure, but you will also be minimizing the amount of hair on show to the sun. In the evening you can take the braid out and voilà you have a wavy, tousled look for your evening cocktails and dinner.

Bungee vs hair band

If you have thick hair or want to keep it up and in place all day, use a bungee band rather than a hair band when putting it up in a pony tail. You simply hook one end of the bungee into your hair with your other hand keeping the ponytail in place, wrap the bungee band round as many times as you can and then hook the other end.

Celebrities swear by these bands as they don’t damage your tresses like some hair bands.

Half up, half down style

When putting your hair into a half up, half down style use your eyebrows as a guide to make sure you get the proportions right.

Angelina Jolie has added a fringe and a pair of sparkly earrings to give her evening look the glam-factor.

Men’s styling

If you’re struggling to find a styling product that keeps your hair in place, try using your other half’s. Mens’ hair products tend to be much stronger than women’s!

Volumised ponytail

To give your ponytail some volume, use your hairbrush to scoop up and smooth your hair into position and fasten. Backcomb the ponytail, focusing on the top section and spray with hairspray.

Homemade hair mask

Revive your hair with a homemade hair mask using 1 banana, 1 egg, 1 avocado, 2 tbsp honey, 3 tbsp extra virgin olive oil mixed together. Apply from root to tip and leave on for 30 minutes and you will feel the benefits!

Rollered curls

For natural looking waves and curls, put hair in rollers straight after lightly towel-drying freshly washed hair. Leave your hair to air dry in the rollers and then take out and use your fingers to smooth out hair, and voilà!

Powers of olive oil

Using olive oil on frizz-prone hair not only improves its appearance, but it also improves the elasticity and strengthens it too. Use it sparingly though, especially on fine hair, as it’s very strong and can leave hair feeling greasy if used too liberally!

Salon perfection

When blow-drying your hair use the cold setting for the last few blasts.This cold shot of air will smooth the hair and help lock it in place. Secure your style with a spritz of hair spray.

Opt for a hairdryer that offers a high wattage when you’re buying your next one. John Frieda’s Salon Shine Ionic Hairdryer (£59.99) has a 2200W, which is the same power as salon hairdryers. We’ve tried it out and can testify that this hairdryer provides great results!

Beer rinse

Rinsing your tresses in flat beer helps improve the shine. Shampoo your hair, then coat from root to tip with beer, rinse and then condition has normal.

While there is no scientific evidence to prove beer works, women across the world have been using it for years and if it is good enough for them, it’s good enough for us!

Less is more

Best tip for moisturising your hair: don’t overdo it with the product, a little goes a long way and your hair will only take on what it needs, the rest is surplus and therefore a waste of money.

Fight the frizz

Frizzy hair is the bane of many people’s lives. Try stronger holding products such as mousses to control the hair. Creams will add moisture and weight, while serums with give the shine and finish that the hair naturally lacks.

Improve your diet

To strengthen your hair, you need to eat a high protein diet, particularly at breakfast and lunch, so jam-pack your diet full of omega-3 fatty acids such as oily fish and walnuts to keep your hair feeling stronger and looking glossier! Although this will only make hair grow at a rate of 1/2 inch a month.

Blow-drying technique

When blow-drying, start at one side, then do the back, the other side and lastly front. The back is hardest so never leave until last!

How many days of rest should you allow for building muscle?

This particular query can’t be answered with a universally numerical conclusion. Many variables factor into how many days of rest one should have for optimal muscle building results. However, I will go over a few scenarios in hopes that it helps paint a clearer picture.

First of all, no matter what type of Health & Fitness Guru Blog you are reading from, the best knowledge comes from personal experience. Yeah, the stuff you have personally tried, tested and adjusted to your own genetic makeup.

While browsing through the Internet, I was surprised to see many of the health blogs saying the exact same answer, which was 24 to 48 hours of rest between workouts. Personally, I disagree. For one, what type of workout? How intense is it? Are you concentrating on certain muscle groups per each workout or are you taking the shotgun approach? How old are you? Are you a beginner just starting to workout or are you a professional bodybuilder building massive muscles? All of these things and many more factor into how many days of rest your muscles need for optimal growth and/or safe methods of building lean body mass.

The small groups of muscles like what are found in your forearms, for example, could be worked thoroughly almost daily while larger muscles like what are found in your chest, shoulders, hamstrings, etc., will most likely need more time to fully recover from a hard workout. Your genetic makeup, hormone levels, overall health, age, hours of daily sleep, and so on, all affect how quickly your body recovers.

I have heard of many professional bodybuilders training 6 days a week, with only one off day. But guess what? They only train certain groups of muscles once a week. Yep, so that means that they allow 7 days of rest per muscle group for building mass quantities of muscle. However, you can rest assured that they totally tear down each muscle group during those days of pumping iron/working out.

The other thing you need to do is simply listen to your own body. If you go back to the bench press and you still feel weak from a workout you did a couple days ago, wait a few more days before trying again. I try to wait an extra day or two after I feel ready for another intense weightlifting session. Always try to keep in mind, your muscles grow when you are resting, not when working ’em to the point of exhaustion.

With that being said, aerobic-style workouts don’t really need “days of rest” in between, but it never hurts to have a couple off days during the week, right? As for building muscle, lifting weights, intense training, etc., I like to take 6 to 7 days off between working that same muscle again. For optimal gains, even if I was in a big rush, I still wouldn’t want to take any less than 4 or 5 days off, but that’s just my opinion; cheers!

Local aesthetician shares spring skin care tips


BAY COUNTY, Fla. (WJHG/WECP) – Ginger Francis, a renowned Panama City skin care aesthetician, showcased some of the hottest skin care treatments and techniques for flawless and healthy skin.

Some of the products Francis brought in were Human Growth Factor Hormones. Regenica is one of those cutting edge products that helps regenerate and repair your skin. Regenica also has an eye creme that helps with puffiness and wrinkles.

Francis says it’s easier to prevent skin conditions than to treat them and wearing sun screen daily can help. She says people tend to skip their neck and back of the hands. These are important parts of our bodies and they can show age just like any other part.

Francis, who currently works at Skin Alchemy in Lynn Haven, has more than 13 years of experience in medical aesthetics and skin care, and was recently recognized by “Aesthetic Everything” as the #1 aesthetician in the nation.

Visit Skin Alchemy’s website for information on the services they provide.