The "Just For Her" Newsletter: Vol 2 - Issue 1

Happy New Year! Message from Veronica Jones, Editor

Happy New Year!

A new year, a new decade... What a time to start fresh and make changes to improve yourself and your life!

And we're here to help!

In this special New Year's issue, we've created your 2010 fitness plan for you -- no matter what your current level of physical fitness may be.

We've put together a dating confidence "manual" to help you establish the best relationships possible this year.

Plus, we've got some surprising news about the health benefits of "loving yourself"... and why you should do it a little more in the new year!

Here's to a fabulous 2010!

New Year, New Decade, New You! By Brenda King

Aren't the holidays great?

Sitting around with friends and family, enjoying eggnog and cookies, and watching holiday specials on TV...

What a wonderful time of year -- until you notice your arms get fatigued and your lungs threaten to collapse just from hanging up holiday decorations.

That's when you know it's time to make a renewed commitment to fitness!

New Year's resolutions can motivate you to get up, get active, and get ready for a healthier lifestyle. But before you make your resolutions, consider these tips for making them stick:

• Be realistic. Break big resolutions (like running a marathon) into smaller, more easily conquered segments.
• Make it personal. Don't just say you'll lift weights three times a week. Say, "I want to lift weights three times a week to set a strong example for my daughter."
• Be proud. Tell others about your resolutions and you'll be more likely to stay committed. Or better yet, get your friends and family to share your goals and work with you to achieve them.

What Are Your Goals for 2010?

Now comes the fun part: picking the resolutions that are right for you.

Begin by determining your fitness level, which you can do by writing down a list of the activities you do on a regular basis (be honest!).

Next, pinpoint your frustrations and challenges. Do you want to exercise more? Mix in new activities? Crank up the intensity of your workouts?

The answers to these questions should help you identify the resolutions that mean the most to you -- and the resolutions you'll stick with all through 2010.

The New You: Couch Potato Version

Are you a bona fide couch potato? Your best bet is to ease into a new routine and lifestyle changes that you can stick to. Follow these tips if you're not exercising YET:

• Make small lifestyle changes. Take the stairs instead of the elevator, park farther away and walk more, and don't go through the drive-through -- for anything!
• Take a fitness class with a friend. Having a training buddy and a set class schedule will help keep you committed.
• Be active every day. Don't let the sun go down without doing some kind of exercise. Try for 20 minutes and build from there.

The New You: Stepping Up Your Game

Let's say you are already managing a workout here and there... but you'd like to get more serious and see better results. Follow these tips if you're not exercising ENOUGH:

• Increase your workout intensity. Challenge yourself: take an advanced dance class, add sprints to your running workout, or try different lifts in the weight room.
• Add a weight routine. Don't worry about getting too big -- you won't. What weight lifting will do is make you feel stronger; plus, it's great for your health.
• Hire a personal trainer. A good trainer can rev up your routine, target areas you want to improve, and motivate you to achieve your goals.

The New You: A Whole New Level

If you're already exercising regularly, congratulations! However, there is usually more you can do... Follow these tips if you want to take your exercise routine to the NEXT LEVEL:

• Join a club. Running, cycling, and other clubs offer not only new routes and ideas, but also companionship, professional expertise, and built-in training partners.
• Cross-train. Add a swim session, or a Pilates or spin class. Give your muscles something different to do and you'll find your mind will perk up too.
• Compete! Register for an event in March so you'll be motivated to start training in January. Many events have training groups available to participants, which can add to the fun.

As a coach once told me, the key to exercise (and life) is simple:

"Start where you are, but don't stay where you are."

No matter what your current level of fitness, you can get stronger, faster, and fitter in 2010.

Just take a minute to write down your resolutions, and get started on a healthier lifestyle today!

Your Dating Confidence Manual for 2010 By Kim Sarrasin

When you're single and in search of your ideal partner, you often have to "kiss a few frogs" along the way -- and go through a fair amount of rejection...

Once you experience this enough times, it can knock the confidence out of you even on your best days!

That's why I want to give you three confidence boosters that will give you a solid, powerful foundation to stand on going into 2010 -- no matter what's happening in your dating life.

Confidence Booster #1: Know Your Values

Values are the things that matter most to you and bring you the greatest pleasure in your life. Examples include family, friendships, being outdoors, or maybe you're passionate about starting your own business.

I used to think that if I was attracted to someone then that must mean we should be in a relationship. It never entered my head to think about what my needs were or what mattered to me.

I'd get all caught up in the "spell" of attraction and never take the time to evaluate whether this person was aligned with the goals I had for my life.

If this is how it's been for you, the good news is that at least you probably know what you DON'T want.

Now it's just a matter of getting clear about what you DO want.

On my (somewhat) bumpy road to love, I now know that I need to be with someone who is highly evolved, prioritizes fitness and health, and is fascinated with the work I do.

These are the three most important areas of my life -- in other words, these are my highest values that I cannot compromise on.

Confident people know what they want and are discerning about whom they choose to date. When you're looking for an ideal partner, it's important to be clear about what matters to you so you'll know a good match when you see it.

CONFIDENCE TIP: Take an hour to sit down and really think about what's important to you right now in your life -- what you value most.

Since our values change at different stages of our lives, it's a good idea to make this a regular practice so you're always clear during each stage of your personal growth.

Confidence Booster #2: Think, Act, and Speak ONLY Positively About Yourself

Self abuse is the worst confidence killer.

What you focus on is emphasized -- so consider where you are aiming your focus when you think and speak about yourself. Are you drawing attention to your flaws, or to how fabulous you are?

The reason we're magnetically drawn to confident people is because they recognize how special they are!

Like attracts like. If you want to attract a confident person into your life, then you need to be thinking, acting, and speaking in a positive and uplifting manner.

Feeling victimized by your life or circumstances will only keep you stuck where you are and you will be no fun to be around -- especially for potential mates.

Focusing ONLY on what's great about you is the easiest and straightest path to confidence.

Paying attention to what makes you special and unique will also help you develop other attractive qualities, like charisma, charm, and humor. Resistance will be futile!

CONFIDENCE TIP: Start observing how you talk about yourself when you're around other people.

When people ask how you're doing, is it your habit to start with something negative in your life? If so, start sharing what's good about your life and practice, practice, practice!

Confidence Booster #3: Surround Yourself with ONLY the People and Influences That Support You

This is the last key and perhaps the most important structure to have in place. A famous person once said: "We are the sum of the five people we hang out with the most."

People are in our lives for a reason, and it's a good practice to do regular check-ins to make sure you are surrounding yourself with people and situations that serve YOU and where you're going in your life right now.

For 17 years I worked in an industry that was no longer fulfilling me, and one day I just up and quit. I had no idea what was next; all I knew was that I was burnt out and had to leave.

I made this decision with very little money in my bank account, but I knew if I didn't take the leap that I would be paying a bigger cost to my self worth and self esteem.

Literally overnight, miracle after miracle started happening...

Money showed up in the most unexpected places and I was blessed with discovering how I could contribute to hundreds of people's lives.

You have to give up something of a lower nature in order to make room for something of a higher nature to come into your life -- like an ideal mate!

If you're in a job that doesn't fulfill you, or currently have people in your life that don't support where you're going, think about what the bigger cost is by keeping that in existence.

CONFIDENCE TIP: Everything good always feels expansive (like taking a deep breath and expanding your chest).

Anything that is no longer serving you will always feel constricting.

If you feel drained in your job or after being around individuals in your life, it's likely that you've completed everything you were meant to do together and it's time to move on!

Use these three confidence-boosting techniques as an opportunity to take stock of your life and see what you need to clean up. Building confidence is all about taking charge of your life and being responsible for where you spend your time and who you spend it with.

NOTE: To receive your FREE audio program, The 5 Essential Steps for Dating Success, and to find out more about Kim's programs, go to www.datingandrelating.ca.

Resolve to Love Yourself More in the New Year! By Teesha Morgan

We've all heard the saying, to know me is to love me. However, before you start quizzing your partner on your life's most intimate details, first ask yourself this:

How well do you know yourself?

I'm not talking about your favorite foods, books, or television programs. I'm talking about your body. How well do you know your "intimate parts"?

How Do I Love Me? Let Me Count the Ways...

Masturbation was, and still is, considered by some to be a loathsome practice that could only have devastatingly negative consequences.

It was once believed that masturbation caused everything from hairy palms to mental disorders and disease.

However, science has proven that masturbation does just the opposite.

This "activity" has so many health benefits that I would be hard pressed to fit them all in this article!

Below are just five of these medically proven benefits. Have a read through them and see if you can't find at least one good reason to start exploring your body more in the new year!

Orgasms Are Pain Relievers

Before and during orgasm, the hormone oxytocin rises to five times its normal level in the body. This in turn releases endorphins, which alleviate pain.

So if you are experiencing a headache, PMS, cramps, arthritis, back pain or other ailments, find a private area and help your body relieve its stress with masturbation, not medication.

Orgasms Promote Longevity

Having an orgasm releases the hormone DHEA (Dehydroepiandrosterone), which improves immunity levels in the body. DHEA can repair tissue, improve cognition, and keep skin healthy.

An Australian study found that people who had an orgasm at least three times a week had a 50 percent lower chance of dying from any medical reason than those who climaxed only once a month.

Orgasms Help You Sleep Better

Research has shown that oxytocin (released before and during orgasm) helps you sleep. And getting enough restful sleep has been linked with a host of other good things, such as maintaining a healthy weight and blood pressure.

This is great reason to pleasure yourself before bed when the stresses of the day are weighing on your mind and you are finding it difficult to doze off.

Orgasms Ease Depression

Like any exercise that raises your heart rate, masturbation can cause your brain to release feel-good chemicals that boost your levels of serotonin -- a.k.a. the "happy hormone" -- to lift your mood.

Having an orgasm also releases the hormone mentioned above (DHEA), which works as an antidepressant. So, if you're having a bad day, improve it with a little body TLC.

Orgasms Increase Blood Circulation

Orgasms increases blood circulation, which is beneficial especially for the brain, due to increased heart rate and deep breathing.

As fresh blood supply arrives, your cells and organs are saturated with fresh oxygen and hormones, and as the used blood is removed, you also remove waste products that cause fatigue and even illness.

Aside from these health benefits, it's important to spend some quality time down below because masturbation is the basis for good sex.

If you know what you like and are comfortable helping your body achieve this, then you'll be more likely and able to communicate this to your partner.

This pattern of knowledge and communication results in a better sex life.

Also, studies show that women who are more comfortable pleasuring themselves not only have a higher education (are knowledgeable about the benefits) but they are also more secure with their bodies.

These women tend to think of their genitals in a more positive light (referring to them as beautiful instead of ugly or dirty), and have a greater overall sexual satisfaction and sex life then women who do not pleasure themselves.

So, for the New Year, take on a resolution that not only benefits your overall health, but your sex life as well. Start exploring your body and learn to love yourself on all levels!

Talk To You Soon!

There's no time like the new year to make some resolutions, plan the year ahead, and decide how your life will be improved by this time, next year.

So now that you've got some tools to do it with.... go!

Send us your New Year's resolutions at editor@JustForHer.com and keep us abreast of your results! And feel free to contact our experts on the website at www.justforher.com.

Looking forward to a great year!

Veronica Jones Editor, JustForHer.com