This is also available as a pdf printout on the "Complimentary" link.

You are not going crazy; you look in the mirror and you look worn out. You probably are. It isn’t your imagination.

When the weather turns cold, even if you drink water, you may lack a little with getting enough hydration; forced heat combined with cold air actually zap your skin so you’ll look perhaps a little more stressed or a little more tired. The reason? You are a little more stressed and a little more tired!

Water hydrates you and gives you energy, and when you are not hydrated you are stressing your body, and it shows.

SO the first thing I suggest is if you notice dry skin or a “worn” look, drink more water.  However, you can pamper yourself with feel-good cold weather bath luxuries that are natural. You can even package these items as gifts, but make sure you make enough for yourself. 

 

Invigorating Milk Bath

A half cup dry milk

One tablespoon cornstarch

A drop of  orange or mint oil

Mix all ingredients and put into a clean container or an easily resealed bag. Use about a quarter cup for each bath, pouring it under the warm streaming water. If used for a child or baby, a tablespoon is enough.

 

Relaxing Milk Bath

A half cup dry milk

One tablespoon cornstarch

A drop of lavender oil

Mix all ingredients and put into a clean container or an easily resealed bag. Use about a quarter cup for each bath, pouring it under the warm streaming water. If used for a child or baby, a tablespoon is enough.

 
After Workout or Illness BathBuy knee high nylons. Pour into each nylon about three tablespoons instant natural oatmeal, and a tablespoon of cornstarch. Add a dash of rosemary or thyme herbs. Knot the nylon and put into bath and let steep during the entire bath, moving the water around. A natural oatmeal and herb bath is very relaxing and very nourishing.Romantic Bath

A cup of dry milk

One teaspoon vanilla extract

One teaspoon honey

One half cup extra light olive or grapeseed oil

Mix, and put directly in bath. Enjoy the romantic feeling and scent of this most luxurious and skin-nourishing bath.

Michele Paiva copyright Balletsa Inc 2010  
 

Those who think they have not time for bodily exercise will sooner or later have to find time for illness.  ~Edward Stanley

 
Every Marine must be physically fit, regardless of age, grade, or duty assignment. Fitness is essential to the day-to-day effectiveness and combat readiness of the Marine Corps. Furthermore, physical fitness is an indispensable aspect of leadership. The habits of self-discipline required to gain and maintain a high level of physical fitness are inherent to the Marine Corps way of life and must be a part of the character of every Marine. Marines who are not physically fit can be a detriment to the readiness and combat efficiency of their unit. Accordingly, every Marine will engage in an effective PCP on a continuing and progressive basis.
Sequence of Events. The sequence of PFT events will be left to the discretion of the CO. All PFT events will be conducted in a single session, not to exceed 2 hours in duration. Movement of Marines from one event to the next should allow adequate time to recover, stretch, and drink water.

Pull-up. The goal of the pull-up event is for the Marine to execute as many accurate and complete pull-ups before dropping off the bar. The procedures are:

(1) This is not a timed event.

(2) Sweatshirts will be removed during the conduct of the pull-up event in order to observe the lockout of the elbows with each repetition.

(3) Assistance to the bar with a step up, being lifted up, or jumping up is authorized. Any assistance up to the bar will not be used to continue into the first pull-up.

(4) The bar must be grasped with both palms facing either forward or to the rear.

(5) The correct starting position begins when the Marine’s arms are fully extended beneath the bar, feet are free from touching the ground or any bar mounting assist, and the body is motionless.

(6) The Marine’s legs may be positioned in a straight or bent position, but may not be raised above the waist.

(7) One repetition consists of raising the body with the arms until the chin is above the bar, and then lowering the body until the arms are fully extended; repeat the exercise. At no time during the execution of this event can a Marine rest his chin on the bar.

(8) The intent is to execute a vertical “dead hang” pull-up. A certain amount of inherent body movement will occur as the pull-up is executed. However, the intent is to avoid a pendulum-like motion that enhances the ability to execute the pull-up. Whipping, kicking, kipping of the body or legs, or any leg movement used to assist in the vertical progression of the pull-up is not authorized. If observed, the repetition will not count for score.

(9) A repetition will be counted when an accurate and complete pull-up is performed.

Abdominal Crunch. The goal of the abdominal crunch event is for a Marine to execute as many proper and complete crunches within the prescribed time limit. The procedures are:

(1) 2-minute time limit.

(2) On a flat surface, Marines will lie flat on their back with shoulder blades touching the deck, knees will be bent, and both feet will be flat on the deck.

(3) The arms will be folded across the chest or rib cage with no gap existing between the arms and chest/rib cage. Both arms must remain in constant contact with chest/rib cage throughout the exercise. A single repetition consists of raising the upper body from the starting position until both forearms or elbows simultaneously touch the thighs, and then returning to the starting position with the shoulder blades touching the deck.

(4) The buttocks will remain in constant contact with the deck throughout the event. No arching of the lower back or lifting the buttocks is permitted.

(5) An assistant may be used to hold a Marine's legs or feet, at or below the knees in whatever manner that is most comfortable for the Marine. Kneeling or sitting on the Marine’s feet is permitted.

(6) A repetition will be counted when an accurate and complete abdominal crunch is performed.

3.0 Mile Run. The goal is for a Marine to complete the measured course as quickly as possible. The procedures are:

(1) This is a timed event.

(2) On the command to start, the two Marines monitoring the event will start their watches simultaneously when the last Marine passes the starting point. The Command PT Representative will remain at the start/finish and the other monitor will take the safety vehicle (with communication capabilities) to the halfway point. Monitors will call out the split or finishing time as appropriate, as each Marine passes.

Every Marine must be physically fit, regardless of age, grade, or duty assignment. Fitness is essential to the day-to-day effectiveness and combat readiness of the Marine Corps. Furthermore, physical fitness is an indispensable aspect of leadership. The habits of self-discipline required to gain and maintain a high level of physical fitness are inherent to the Marine Corps way of life and must be a part of the character of every Marine. Marines who are not physically fit can be a detriment to the readiness and combat efficiency of their unit. Accordingly, every Marine will engage in an effective PCP on a continuing and progressive basis.

Sequence of Events. The sequence of PFT events will be left to the discretion of the CO. All PFT events will be conducted in a single session, not to exceed 2 hours in duration. Movement of Marines from one event to the next should allow adequate time to recover, stretch, and drink water.

Pull-up. The goal of the pull-up event is for the Marine to execute as many accurate and complete pull-ups before dropping off the bar. The procedures are:

(1) This is not a timed event.

(2) Sweatshirts will be removed during the conduct of the pull-up event in order to observe the lockout of the elbows with each repetition.

(3) Assistance to the bar with a step up, being lifted up, or jumping up is authorized. Any assistance up to the bar will not be used to continue into the first pull-up.

(4) The bar must be grasped with both palms facing either forward or to the rear.

(5) The correct starting position begins when the Marine’s arms are fully extended beneath the bar, feet are free from touching the ground or any bar mounting assist, and the body is motionless.

(6) The Marine’s legs may be positioned in a straight or bent position, but may not be raised above the waist.

(7) One repetition consists of raising the body with the arms until the chin is above the bar, and then lowering the body until the arms are fully extended; repeat the exercise. At no time during the execution of this event can a Marine rest his chin on the bar.

(8) The intent is to execute a vertical “dead hang” pull-up. A certain amount of inherent body movement will occur as the pull-up is executed. However, the intent is to avoid a pendulum-like motion that enhances the ability to execute the pull-up. Whipping, kicking, kipping of the body or legs, or any leg movement used to assist in the vertical progression of the pull-up is not authorized. If observed, the repetition will not count for score.

(9) A repetition will be counted when an accurate and complete pull-up is performed.

Abdominal Crunch. The goal of the abdominal crunch event is for a Marine to execute as many proper and complete crunches within the prescribed time limit. The procedures are:

(1) 2-minute time limit.

(2) On a flat surface, Marines will lie flat on their back with shoulder blades touching the deck, knees will be bent, and both feet will be flat on the deck.

(3) The arms will be folded across the chest or rib cage with no gap existing between the arms and chest/rib cage. Both arms must remain in constant contact with chest/rib cage throughout the exercise. A single repetition consists of raising the upper body from the starting position until both forearms or elbows simultaneously touch the thighs, and then returning to the starting position with the shoulder blades touching the deck.

(4) The buttocks will remain in constant contact with the deck throughout the event. No arching of the lower back or lifting the buttocks is permitted.

(5) An assistant may be used to hold a Marine's legs or feet, at or below the knees in whatever manner that is most comfortable for the Marine. Kneeling or sitting on the Marine’s feet is permitted.

(6) A repetition will be counted when an accurate and complete abdominal crunch is performed.

3.0 Mile Run. The goal is for a Marine to complete the measured course as quickly as possible. The procedures are:

(1) This is a timed event.

(2) On the command to start, the two Marines monitoring the event will start their watches simultaneously when the last Marine passes the starting point. The Command PT Representative will remain at the start/finish and the other monitor will take the safety vehicle (with communication capabilities) to the halfway point. Monitors will call out the split or finishing time as appropriate, as each Marine passes.

The following five tips to help anyone ready to take on a new exercise routine or breathe life into an old one.

Set goalsTo begin or refresh an exercise program, start by setting achievable milestones that lead up to your final goal. "Know what you're trying to accomplish and build your program around that," Power says. This will help you measure your progress and keep you motivated along the way.

StretchEven if your exercise program is minimal, stretching every day will help you avoid injuries and put a healthy spring in your step. A brisk five-minute walk to warm up before stretching can help you limber up safely.

Build consistencyPower says to start small, build methodically, and make healthy activities a habit. "Do something for an hour every day and make it a routine," he says. The more committed you are to exercising, the easier it gets.

Rest and recoverOne thing many people forget when they begin a fitness routine is to rest. Whether it's taking a day off or making sure you take breaks during your workout, "you have to give your body a chance to recover," Power advises.

Be positiveThe right mindset is important for your fitness routine and your well-being. Power finds that a positive mantra of "thank you" elevates his sense of motivation and purpose. Taking a moment to feel grateful or thankful for all the goods things in your life can also help you deal with stress and pressure.