Stress can really take a toll on your skin. It’s one of the biggest culprits when it comes to acne, wrinkles, hives, and other skin conditions like rosacea.

In fact, there’s a field of science devoted to the connection between stress and skin conditions. It’s called psychodermatology.

This science looks at how your emotions affect your skin. Experts in this field have shown that more and more skin problems are related to your psyche. Things like meditation, relaxation techniques, and exercise are proven to help.1

Yup, exercise does wonders for your skin. It helps you:

• Sweat out toxins
• Regenerate new cells and optimize collagen production, helping reduce wrinkles
• Bring more blood flow and nutrients to the skin, generating a healthy glow
• Reduce STRESS, a huge cause of many skin conditions!

Exercising helps relieve stress because it:

• Releases endorphins, your brain’s “feel-good” chemicals
• Reduces the production of stress hormones like cortisol
• Improves your self confidence, so it improves your mood
• Allows you to concentrate on the moment and being present. This helps elevate your mood and energy!
• Brings more blood flow and oxygen to your brain
• Physically allows you to endure everyday tasks easier, therefore relieving some physical stress that you might have to deal with otherwise
• Relieves feelings of anger and hostility

Below are my three favorite exercises for reducing stress levels and helping your skin stay bright and healthy!

Click on each exercise to follow along with me:

1. Pushups
2. Burpees
3. Diaphragmatic Breathing

Your Health and Fitness Specialist,

Coach Yari

[Ed. Note: Yarixa Ferrao, A.K.A, Coach Yari is a Certified Personal Trainer (NASM) and an expert in functional training, fat loss, sports performance, and cellulite. Coach Yari is the founder of Get Fit in 6, a 6-week life transformation program for both men and women in Delray Beach, Florida. You can visit her at: www.getfitin6.com.]

1. Poot F, Sampogna F, Onnis L. “Basic Knowledge in Psychodermatology.” Journal of the European Academy of Dermatology and Venereology 2006. 227-237.

There was definitely a reason behind it, but exercising wasn’t really it. I found this out through simple observations of myself, and then research backed it up.

In fact, research shows that exercise improves the look of your skin by:

• Increasing blood flow to the skin
• Renewing cells
• Flushing toxins out of the skin through sweat
• Improving digestion and bowel movements, and improving kidney and liver function, which decreases toxins in the body
• Decreasing stress and the production of stress hormones such as DHEA and DHT, which are part of acne flare up1

So, if you’re breaking out when you exercise, what’s causing it?

It’s more than likely from one of these 5 problems:

You’re wearing makeup when you exercise.

I used to wear makeup all the time! As a woman, I do understand the pressures of always looking our best. But wearing makeup will clog your pores, especially when you’re mixing it up with sweat and oils that are being secreted by your skin when exercising. It doesn’t even matter if it’s mineral or not, it will still block your pores. So, if you’re wearing makeup, wash your face before you work out and pat dry. And if you still want to feel “pretty” while working out, just wear a bit of mascara and some lip hydration, and you’re good to go.

You aren’t washing your face or showering after your workout.

This is a must! Even though sweat unclogs pores, it leaves behind a salt residue which can clog pores again. In addition, cells are being renewed… so, if you don’t wash your face and body, the dead skin cells may also clog your pores. I like to use mild tea tree oil soap so it doesn’t dry out my skin too much. In addition, depending on your skin, applying a good moisturizer that doesn’t clog the pores will help keep your skin balanced and reduce the secretion of too much oil.

You aren’t drinking enough water.

If you don’t drink enough water, you will be dehydrated. Dehydration doesn’t allow the body to optimally circulate nutrients, vitamins, minerals, or antioxidants. While at the same time, you’ll probably retain water, which will not only have you sweat out all the toxins, but also will add a few more pounds to your weight. And I’m sure you don’t want that to happen. Please don’t forget: Clean, filtered water is best. The fewer toxins you have to get rid of, the better.

You’re eating too many carbohydrates or processed foods.

I found that when I reduced the amount of grains in my diet and increased my protein and fats, it certainly helped. I noticed that when feeling my face with my hand, it felt less “bumpy.” Interestingly enough, in my research I found that cultures who eat more grains and stray away from their native diets have crooked teeth and acne. Also, just recently I found a study published in the American Journal of Clinical Nutrition and the Journal of the American Academy of Dermatology to support what I thought was a heck of a good theory:

Professor Mann, along with Robyn Smith, PhD, and Royal Melbourne Hospital, divided 43 males, between the ages of 15 and 25, into two groups. One group was given foods with a low-glycemic index, such as whole grain breads and pasta, legumes, and high-protein foods. The second group was fed a more “typical” teenage diet consisting of white bread, potatoes, and sugary drinks and snacks.

After 12 weeks, the boys in the high-protein, low-glycemic-index group showed a 50% reduction of acne.

You’re not getting enough antioxidants or greens daily.

Yep, back when I was breaking out, I certainly wasn’t eating enough veggies. Now I incorporate at least 1- 2 servings of veggies in my day. But even better, I found a really quick and easy way that you, too, can get these rich greens into your body. Get the greens in powder form and mix it with water. I do 1-2 drinks a day. One tip though… since it may take a few times to get used to the taste: Add a bit of cranberry juice to it or blend the water and ice in something like a Magic Bullet. My skin has dramatically improved because of this. It looks more glowing, super hydrated, and more radiant than it has ever been.

Your Health and Fitness Specialist,

Coach Yari

Yarixa Ferrao, A.K.A, Coach Yari is a Certified Personal Trainer (NASM) and an expert in functional training, fat loss, sports performance, and cellulite. Coach Yari is the founder of Get Fit in 6, a 6-week life transformation program for both men and women in Delray Beach, Florida. You can visit her at: www.getfitin6.com.

If you’re still doing a “modern” workout routine – working out separate muscle groups each day like back and biceps, chest and triceps, shoulders and hamstrings – you could be making yourself more prone to injury.

Our bodies do not move anything in isolation, but rather integration. This is when all muscles work together to move, such as picking up a baby, walking, or pulling a door open.

If you train your body to do isolated movements, the muscles needed for everyday movement are not communicating with each other.

You’re conditioning your body to train slowly. So if you try to do things like play a sport which requires explosive movement, your body may not respond accordingly. And you might get hurt.

This is just one of the flaws of typical training workouts recommended today.

So, what should you do instead?

One of the best things you can do is use your own body weight in a circuit-style routine. You start by picking 5 or 6 exercises. One for each major muscle group in the body.

This works beautifully for Dr. Sears’ PACE program… it’s fun, quick, and it’s easy to create variations. And it’s the variations that will keep it effective over time.

For example, here’s what a simple circuit could look like:

• Push-Ups – 10 reps
• Crunches – 10 reps
• Pull-Ups – 10 reps
• Lunges – 10 reps each leg
• Dips – 10 reps
• Run/Sprint (to your best ability) – 50-100 yards or 10-20 seconds

At the end of this set, rest until your heart rate lowers to at least 30 beats above your resting heart rate. For example, if you have a resting heart rate of 70, and you then do a set and it reaches 150 or so… wait until it at least goes back down to 100 beats (30 beats above your resting). Then repeat the circuit.

Start off with at least two sets. As you become more conditioned, you can make progressive changes by adding sets and changing the exercises in the circuit pattern.

Try out this simple circuit, and I guarantee you’ll build bigger and stronger heart, lungs, AND muscles.

This is just one of the many valuable tips I’ve included in my brand-new exercise program, The Unconventional Fat Loss Methods 99% of Trainers Don’t Tell YOU! I’m so excited about this, because I want you to know the correct way to train for maximum energy and fitness.

You’ll get a two-volume DVD set, plus a companion manual full of even more tools to ensure your success. This is the stuff you need to know to keep you looking and feeling full of energy, super fit, and healthy.

You’ll also see what my brilliant colleague, Dr. Al Sears says on the most coveted anti-aging secrets that will blow your mind – especially once you realize how easy and inexpensive they are.

There’s no time like the present. Get your copy today!

Your Health and Fitness Specialist,

Coach Yari
Certified Personal Trainer (NASM)

[Ed. Note: Yarixa Ferrao, A.K.A, Coach Yari is a Certified Personal Trainer (NASM) and an expert in functional training, fat loss, sports performance, and cellulite. Coach Yari is the founder of Get Fit in 6, a 6-week life transformation program for both men and women in Delray Beach, Florida. You can visit her at: www.getfitin6.com.]

Coach Yari

Eat small, protein-rich meals every 2½ to 3½ hours.

When you eat small, frequent meals it allows your body to become a metabolic machine.

You see, when you don’t feed your body often enough – or feed it the wrong kinds of foods – it starts thinking it’s going to starve, so it goes into what I call “defense mode.” And that’s bad news. Because when this defense mechanism kicks in, your body begins storing FAT – the last thing you want it to do!

Now, I’m not telling you to fill up on pasta, french fries, and hot dogs every couple of hours. That’s not the way to go.

Instead, to ramp up your fat-burning capacity, you need to eat foods that can be digested and absorbed properly. That includes lean proteins, vegetables, salads, and complex carbs – foods that are in a form closest to what nature intended.

The best thing about it: There is absolutely no sacrifice involved. You’ll just get to eat a lot more of plenty of foods you like.

Lean Protein: There’s no need to stay away from protein. In fact, it’s the one food that’s really going to kick your metabolism into overdrive. When you get enough of it on a regular basis, your body has no reason to store fat. Try fish, poultry, lean steaks, eggs… and yes, you can eat the yolk too.

Veggies and Salad: Eat as many vegetables as you like… the greener the better, but all colors are good. They may not have as much nutrition in them as they used to, but they’re still a good way to get the antioxidants and nutrients your body needs to feel satisfied and healthy.

Complex Carbs: Instead of getting your carbs from processed sugars and refined wheat products that pack on the weight, get as close to nature as you can. Stick with foods that are low on the glycemic index, like brown rice, sweet potatoes, millet quinoa, sprouted grains, and beans.

Here’s an example of my daily eating plan…

Your Health and Fitness Specialist,

Coach Yari

[Ed. Note: Yarixa Ferrao, A.K.A, Coach Yari is a Certified Personal Trainer (NASM) and an expert in functional training, fat loss, sports performance, and cellulite. Coach Yari is the founder of Get Fit in 6, a 6-week life transformation program for both men and women in Delray Beach, Florida. You can visit her at: www.getfitin6.com.]

If all those extra holiday carbs got the best of you, you may be carrying a few extra pounds into the New Year.

As a personal trainer, I’ve found that Dr. Sears’ PACE program is an easy way to get into an exercise routine that quickly cranks up your metabolism.

How does PACE do that for you? One of the keys is to concentrate on exercising your largest muscle groups first.

Most people I work with can’t guess their biggest muscles when I ask them. But it’s simple…

Your three biggest muscles are at the front of your thighs, the back of your thighs, and your butt. That’s your hamstrings, quads, and glutes.

So, here’s what you can do to get started…

Jump rope. It may sound old-fashioned, but jumping rope is one of the best ways to burn the most calories in the least amount of time. Plus, jumping rope works to build and tone the muscle in your hamstrings, quads, glutes, and calves to help you burn fat faster.

When you apply PACE, here’s what your jump-rope exercise routine will look like:

Squats also focus on your larger muscle groups. I call this the “king” of exercises! To do them, spread your feet until they are shoulder-width apart, push your hips back, bend at your knees, bring your arms forward, parallel to the floor, then squat as far as possible. Try to have your knees almost directly above your ankles, and don’t allow for your feet to go over your toes. Return to standing position.

Try out this PACE workout, and you’ll see results in no time at all:

Each of these exercises takes only minutes a day, and will quickly and effectively melt off those extra holiday pounds.

Learn more about Dr. Sears’ PACE program here…

Best Wishes for a Happy and Healthy New Year,

[Ed. Note: Yarixa Ferrao, A.K.A, Coach Yari is a Certified Personal Trainer (NASM) and an expert in functional training, fat loss, sports performance, and cellulite. Coach Yari is the founder of Get Fit in 6, a 6-week life transformation program for both men and women in Delray Beach, Florida. You can visit her at: www.getfitin6.com.]

Coach Yari

Not so!  You can simply and effectively get rid of your cellulite. There’s one, single cause, and your doctor or trainer probably never told you about it. Although cellulite is often associated with being overweight, it affects women of all sizes and shapes while men usually get off scot-free.

There’s a reason: Estrogen.

That’s right ladies. Cellulite is frequently a direct result of excess estrogen build up that weakens your connective tissue. That weak tissue allows fat cells to float to the surface, creating all those lumps and bumps that make you crazy.

But I have good news, I spoke with Tara Smith, ARNP, NP-C at Dr. Sears’ office…

She told me about a safe, natural compound that breaks down excess estrogen and flushes it right out of your body. It’s called DIM (Diindolymethane).

If you’ve tried everything else, and haven’t been able to get rid of those demon dimples, getting more DIM in your diet may be exactly what you need. And it’s super easy to add to your diet, because it’s found in most cruciferous vegetables.

So all you need to do is eat more broccoli, cauliflower, cabbage and brussel sprouts. It’s that easy! Cruciferous veggies are packed with DIM.

But to really bust the cellulite, Tara recommends trying DIM in a supplement.  She said you can find it at your local health food store or vitamin shop. Follow the directions on the label, but you should get at least 100mg a day.  Start off easy and if you need more you can double the dose.

Best wishes for beauty and fitness,

Coach Yari

[Ed. Note: Yarixa Ferrao, A.K.A, Coach Yari is a Certified Personal Trainer (NASM) and an expert in functional training, fat loss, sports performance, and cellulite. Coach Yari is the founder of Get Fit in 6, a 6-week life transformation program for both men and women in Delray Beach, Fla. You can visit her at: www.getfitin6.com.]