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 Objectives :
1.Describe “body beautiful”
2.Describe how to “keep fit”
3.Describe how to improve your skin
4.Describe what (and how) to eat to keep pounds off and energy up
5.Describe how to exercise for a perfect posture

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The body beautiful
The radiance that results from lovely thoughts, the zest of youth and health,
good grooming, and the restrained use of makeup well-cared-for skin will be all but
lost if they are accompanied by a sloppy figure accentuated by poor posture.

The necessary basis of a beautiful woman is a body so fit and healthy that
clothing seems to drape effortlessly upon it; a body so perfectly aligned that
movements are as light and graceful as music or a bird in flight. One of the most
important challenges facing a young woman is the development of correct posture,
fluidity of motion, and a figure as lovely and as well-proportioned as possible.

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 Your figure
As quick assessment, remember that a figure is in its best proportion when
the largest part of the bust and the largest part of the hips measure the same.
That is to say, should your bust measure 34 inches, ideally your hips too, would
measure 34 inches. Following this rule, your waistline should be ten inches
smaller than hips and bust – 24 inches. A two inch variance one way or the still
results in a nice figure! However, if you vary more than two inches, you want to
work toward some long-range change. An exercise program, restructured diet, and
correct posture can help you to come nearer the ideal – or as close as I s possible
for your particular body

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Diet and Exercise

The key to successful weight loss is developing healthy diet and exercise habits. You
may not like those words — diet and exercise.. Diet just means eating healthy, lower calorie
meals. Exercise means being more physically active.

Although people appropriately focus on diet when they're trying to lose weight,
being active also is an essential component of a weight-loss program. When you're active,
your body uses energy (calories) to move, helping to burn the calories you take in with food
you eat
Whatever activity you choose, do it regularly. Aim for at least 150 minutes a week of
moderate physical activity or 75 minutes a week of vigorous aerobic activity — preferably
spread throughout the week. Keep in mind that you may need more physical activity to lose
weight and keep it off.

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 The beauty of exercise

Well-toned muscles are not only necessary for a beautiful body, but for supporting
the skeletal bones in a correct posture. To achieve those goals, both strengthening and
stretching exercises are necessary. The exercise for posture, body alignment, and figure
control.

It is performed for various reasons, including increasing growth and development,

preventing aging, strengthening muscles and the cardiovascular system,
honing athletic skills, weight loss or maintenance, and also for enjoyment. Many individuals
choose to exercise publicly outdoors where they can congregate in groups, socialize, and
enhance well-being.[2]

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 Visual poise

A dignified, self-confident manner of bearing; composure; self possession

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 Grace

Is a quality every woman wants. It combines confidence with un self-consciousness. It is a

quality that appears more often as a girl matures into young womanhood. It can and should be learned,
however, during your developing years

Encompasses a sense of calmness as well as a mental and physical presence. These two factors
lead to larger, freer movements, which add to grace, whereas a tense attitude causes energy to decline
and movement to become very restricted

Grace is also a state of mind assuredness and balance of knowing you have it all together,
whether mentally in what you are about to say, or physically in your movement or materially in your dress

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The body segment
The crown of the head to the largest
part of the bust

The largest part of the bust to the

coccyx bone

The coccyx bone to the bottom of

the kneecap

The bottom of the kneecap to the

bottom of the foot

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 Fitness

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 FITNESS
The condition of being physically fit and healthy.

Listening to music while exercising can improve work out performance by 15%.
Exercising improves brain performance. ...
Working out sharpens your memory. ...
Running burns calories! ...
More muscle mass = burning more fat while resting.
The more muscle mass you have, the more fat your body burns while resting.
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The Most Effective Ways To Sculp Strengthen And Tone

1.Hire a trainer
2.Combine cardio and weight
3.Exercise in he morning
4.Do it with a friend
5.Push yourself
6.Follow through
7.Mix it up
8.Be consistent
9.Get sweaty
10.Stand tall
 Exercise

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Posture
Posture is the secret of the regal walk. A perfect posture can make you more attrastive.
Drooping shoulders, stomach out back hunched may lead to disfigurement. Bad
posture like this give an ugly silhouette.

Many of the common bachkaches of middle age are due to wrong posture.

Perfect alignment

to get the feel of perfect alignment, stand with your back against a wall, with your heel
about two inches from the wall. Press your head and backflat against wall.
Standing position

Standing position with one foot slightly in front of the other, the back foot turned out at a slight
angle, This pose shows your legs at thier prettiest. Let one foot carry the body weight: always
maintain perfect alignment at all times.

Some bad habits.

1)Shoulders raised high or pushed forward.
2)Shoulder swaying either to the left or to the right, or both.
3)Exaggerated hip movement.
4)Feet bouncing up and down
5)Heels thump heavily or shoes being dragged along.

Sitting
The art of sitting gracefully can be acquired. As you walk up to the chair, turn and place the back
of one leg against the seat. This serves as your guide to the position of the chair.
 Cross your legs in two ways. One is by crossing
the ankles, with one foot hooked behind the other
foot; and the other with the legs crossed well above
the knee and the legs kept in the diagonal position
“Upstairs” and “downstairs”
Climbing up the stair is also an art. It should look as if you are
gliding smoothly and with the minimun of offort. keep the action in the
legs, your chest high, back straight, and hips tucked under.

Getting In and Out of Cars

It is very difficult to get into and out of cars gracefully. Climb t
sideways, stand beside the open door, facing the front of the car. Resting
your hand on the door handle or window, bend your knee as you slide
your nearest foot sideways. Slide the rest of your body into the seat pull
in your other foot and move back on the seat.
Bending Gracefully
When you want to pick up something, keep your back
straight and erect and bend your knees to go down, make your
leg muscles push you up again. Pick up the object from one
side, not from the front.

“POSTURE RATING CHART”

Standing
*neck erect, chain parallel to floor
*shoulder blade flat on the wall
*abdomen flat
*back curves not too much
*one foot slightly ahead of the other
Walking

* toes pointing straight

* arms brushing slightly on sides
* walking along an imaginary straight line

Sitting
* lower self gracefully at the edge of the chair
* mo ve to back of chair with easy motion
* bag placed on lap; hands folded on the side
 Good food habits

A healthy diet or balanced diet is a diet (what you eat) that contains the
right amounts of all the food groups. It includes fruit, vegetables, grains, dairy
products, and protein. It does not include too much or too little of any kind of food.
 A Balanced Diet

• Eating a healthy, balanced diet is an important part of maintaining good

health, and can help you feel your best. This means eating a wide
variety of foods in the right proportions, and consuming the right
amount of food and drink to achieve and maintain a healthy body
weight.
 Nutrition
1.Make a Plan->
• Make it Easy … Like TOO Easy This
is less of a diet strategy, and more
just a general piece of
advice.Think of a goal you’d find
easy, and work backwards.Make it
so easy, your client couldn’t
possibly fail to achieve it.The
Precision Nutrition tip of advising
your client to take a fish oil or a
multivitamin every day is a great
one.
2.Give yourself time
• Prioritize What Makes You Feel Good
In order to show up and give more of
yourself you have to take care of yourself
first! This may seem counterintuitive
because it can feel selfish at times, but in
order to share your light with others, you
need to feel your best. I know it’s easier said
than done when your schedule fills up and
your days feel overwhelming. This time of
year is notorious for being hectic, busy, and
somewhat stressful. Prioritizing your health
and well-being requires you to ask yourself
what feels good and commit to setting up
your “non-negotiables”.
3. Eat balanced meal
nutrition
• Just because a fat free food
• A healthy eating plan gives your
body the nutrients it needs every
day while staying within your daily
calorie goal for weight loss.A healthy
eating plan: Emphasizes vegetables,
fruits, whole grains, and fat-free or
low-fat dairy products. Includes lean
meats, poultry, fish, beans, eggs, and
nuts.
4. Don't fall for Fat-free
probably contains fat doesn't
mean you should avoid it
because it might have some
inside. You do need fat, and you
won't gain weight if you eat a
reasonable amount of it. Spend
more time worrying about
getting the nutrients you need
and following a diet you
enjoy rather than looking for
excessive claims on the label.
6. Snack Smartly
• To keep energy levels going — and
avoid weight gain — steer clear of foods
with lots of added sugars like candy bars
or soda. Look for foods that contain fiber
like whole-grain breads, cereals, fruit,
and vegetables and combine them with
protein-rich snacks such as peanut butter
or low-fat yogurt or cheese.
7. Clean Up
• Eating clean is a great way to up your intake of
good-for-you foods (like whole grains, lean
protein, healthy fats and plenty of fruits and
veggies) while limiting or excluding the stuff
that's not-so-great (think refined carbs,
alcohol, added sugars and hydrogenated fats).
Over the course of this 14-day plan, you'll get
your fill of healthy whole foods—some
that you'll prep from scratch and others that
you can buy from the store (see our Clean-
Eating Shopping Tips for finding the "cleanest"
versions of packaged foods).
8. Drink plenty of water
• While we may not need eight glasses, there
are plenty of reasons to drink water. In
fact, drinking water (either plain or in the form of
other fluids or foods) is essential to your health.
"Think of water as a nutrient your body needs
that is present in liquids, plain water, and foods.
9. Cut down on takeaways
• Consider cutting down on the number of
takeaways that you are purchasing and
consuming, especially if you are doing so
several times a week. Eating out can cost you
more than just the financial cost – it can also
affect your weight and overall health too.
10. Beat the Bloat

• Most of us have experienced the feeling of being bloated, when your

tummy is stretched, puffy and uncomfortable. It often happens after a
big weekend or over a festive season. But for some people, bloating is
more than an occasional inconvenience.
The 11 Essential Nutrients Your Body Needs

• Protein • Omega-3 Fatty

• Carbohydrates Acids
• Fats • Vitamin D
• Vitamins
• Water
• Minerals
• Calcium
• Sodium
• Potassium
Tips on Weight Management:

• To lose a pound a week, cut 500 kcal from your daily food intake or burn 500 kcal a day thru
physical activity.
• Eat breakfast.
• Reduce the serving portions rather than eliminate certain foods from your diet.
• Consume more vegetables.
• Have enough sleep.
Table of Height and Weight for both
Men and Women
 WOMEN

Height - Small Frame Medium Frame Large Frame

5’1” - 107-115 114-122 121-131
5’2” - 110-118 117-125 124-135
5’3” - 113-121 120-128 127-138
5’4” - 116-123 124-132 131-142
5’5” - 119-128 127-135 134-145
5’6” - 123-132 130-140 138-150
5’7” - 126-136 134-144 142-154
5’8” - 129-139 137-147 145-158
5’9” - 133-143 141-151 149-162
5’10” - 136-147 145-155 152-166
 MEN

Height - Small Frame Medium Frame Large Frame

5’5” - 126-136 134-144 141-153
5’6” - 129-139 137-147 145-157
5’7” - 133-143 141-151 149-162
5’8” - 136-147 145-156 153-166
5’9” - 140-151 149-160 157-170
5’10” - 144-155 153-164 161-175
5’11” - 148-159 157-168 165-180
6’0” - 152-164 161-173 169-185
6’1” - 157-169 166-178 174-190
6’2” - 163-175 171-184 179-196
Good Eating Habits
• Eat slowly and chew your food well.
• Begin lunch and dinner with either soup or salad.
• Eat leafy salads with fresh fruit, meat or seafood.
• Avoid fried foods.
• Don’t eat all the popcorn, potato chips and other snacks while watching TV or
the movies.
• Eat only a little of pies, cakes and rich desserts.
• If you eat with heavy eaters, don’t eat as much as they do.
• Eat at regular hours.
• Never skip a meal.
Your Guide to Good Eating
Chapter 6
Health and personality
6 BASIC FOOD GROUPS:
1. Leafy and Yellow Vegetables – 1 or more servings daily (1 serving = ½ cup
cooked, 1 cup raw)
ex. malunggay leaves, ampalaya leaves, kamote tops, sayote tops, sitaw tops, saluyot, kangkong, etc.

2. Vitamin C-Rich Foods – 1 or more servings daily ( 1 medium-size fruit or 1 slice

of big fruit per serving)
ex. cashew, guava, guyabano, ratilis, kamatsili, atis, strawberry, anonas, mango, etc.

3. Rice and other Energy Foods

a. rice – 3 to 3 ½ servings (1 serving = ½ cup raw of 1 to 1 ¼ cup packed, cooked)
b. root crops – 1 serving daily (1 small size or ½ cup, sliced)
c. sugar - 1 serving daily (1 serving = 2 tbsp.)
ex. enriched rice, corn, sweet potato, suman, palitaw, ube, gabi, pinipig,bread, etc.
6 BASIC FOOD GROUPS: ( continued: )
4. Other Fruits and Vegetables – two or more servings daily (1
serving = ½ cup cooked, or 1 cup raw)
Ex. Okra, mabolo, radish, pineapple, sigarilyas, chico, etc.

5. Fat-Rich Foods – (3 tablespoons daily)

Ex. Butter, enriched margarine, lard, coconut milk, coconut oil, coconut

6. Protein-Rich Foods
whole milk(all kinds) -------------------- 3 cups daily
Meat, fish or poultry -------------------- 3 servings daily
Eggs -------------------- 2-3 a week
Dried beans or nuts -------------------- 1 serving daily (1/2 cup,
cooked)