personality development report

2. 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.
Diet and exercise
Beyond perfect posture and the use of illusion are
figure flaws, and they must be addressed from
within. A proper diet and adequate exercise can
normalize weight quite rapidly while you are young
and will establish healthful patterns for the
remainder of your life.

3. Beauty of Exercise
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.
Visual poise
Proper carriage is a result of practice. It is
important to close your eyes and imagine your
body in its newly defined posture and movement
patterns.

4. Grace
Grace is a quality every woman wants. It
combines confidence with unself-consciousness.
It is a quality that appears more often as a girl
matures into young womanhood.
Stand tall
The head leads the body in all natural movements.
To achieve good posture you must first discover
your bad habits and reprogram your brain to
become alert to the body’s correct positioning.

5. Fitness
The most effective ways to sculp,
strengthen and tone:
Hire a trainer- a trainer can access
your goals and customize your workouts.
Combine cardio and weights-
weight-training builds muscle and
elevates the metabolic rate, so you will
burn more “kilojoules” while your body is
at rest.

6. Exercise in the morning- otherwise, you
leave room for excuses, fatigue and
scheduling conflicts.
Do it with a friend- having friends join
your exercise program will help maintain
motivation on cold mornings, and also
spreads the cost of a personal trainer.
Push yourself- once you can do 12 to 15
reps easily, pick up heavier weights.

7. Follow through- meet with your trainer
every three months to make sure you are
reaching your goals.
Mix it up- once you have started cardio and
strength training, add other activities.
Yoga and pilates can give you sleek,
elongated physique.
Be consistent- regular daily exercise will
keep your body in shape and reduce stress
levels.
Get sweaty- for naturally glowing skin you
need to work your heart and get your blood
pumping.

8. Poise
Stomach exercise
Great for putting your snap back into
abdominal muscles.
Bosom exercise
Just what you need for a lift.

10. 1. Hold up one arm, keeping the arm
back. Inhale, Lean, forward, exhaling
and bending from the waist. Hold a
second. Then, inhale as you
straighten. Repeat with other arm.
Do this 6 times.
2. Place hands on back of chair, force
shoulders down until back is in a
straight line with neck and head.
Hold for a moment. Then, resume
original position. Do this 3 times.

11. 3.Sit on the floor, hands
clapped behind head. Bend
forward, point elbows at
floor. Do gently at first.
Eventually elbows should
touch floor.

12. 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 back flat against wall.
Standing position
Stand with one foot slightly in front of the
other, the back foot turned out at a slight
position. This pose shows your legs at their
prettiest.

13. Walking
A good walking posture consists of walking
with toes pointed straight ahead, chin
level, shoulders back and down, stomach
pulled in and hips tucked under.
Sitting
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.

14. Getting in and out of cars
Climb it 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 into the seat.
Bending gracefully
When you want to pick up something, keep your
back straight and excel 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.

15. Standing
• Neck erect, chin parallel to
floor
• Shoulder blade flat on the wall
• Abdomen flat
• Back curves not too much
• One foot slightly ahead of the
other

16. Walking
• Toes pointing straight
• Arms brushing slightly on sides
• Walking along an imaginary straight
line
• Feet parallel and close together
• No exaggerated hip movement
• Body not bouncing up and down

17. Sitting
• Lower self gracefully at the edge of the
chair
• Move to back of the chair with easy
motion
• Bag placed on lap, hands folded on one
side
• Sit erect with back touching seat rest
• Legs crossed diagonal position
• Sit with knees close together
• Stand up by using leg muscles

18. A Balanced Diet
Is one that contains all the nutrients
needed by the body in the right
amount in a single meal.
These nutrients are found in six
groups which are: Green and leafy
vegetables, Vitamin C-rich fruits,
Other fruits and vegetables, Fatty and
oily foods, Protein-rich foods, Rice
and other cereals

19. Nutrition
1. Make a plan
2. Give yourself a time
3. Eat balanced meals
4. Don’t fall for “fat-free”
5. Don’t forget healthy fats
6. Snack smartly
7. Clean up
8. Drink plenty of water
9. Cut down in takeaways
10.Beat the bloat

21. Tips on weight management
1. To lose a pound a week, cut 500 kal from
your daily food intake or burn 500 kal a
day thru physical activity.
2. Eat breakfast. Those who skip
breakfast tend to overeat at lunch.
3. Reduce the serving portions rather than
eliminate certain foods from your diet.
4. Consume more vegetables.
5. Have enough sleep.

22. Total wellness is always feeling good
about yourself:
W- workout
E- enough sleep
L- lifestyle modification
L- limit sugar, salt, alcohol
N- nutrition and balanced diet
E- education
S- stress management
S- spirituality

23. Watch your figure
The chart below gives the approximate weight for
one’s height and build.

24. Good eating habits
 Eat slowly and chew your food well.
 Begin lunch and dinner either with soup
or salad, so you feel full and will not eat
too much.
 Eat crisp leafy salads, with fresh fruits,
meat, or seafood- your figure’s best
friend.
 Avoid dried foods.
 Don’t eat all the popcorn, potato chips,
and other snacks while watching TV or
movies.
 Eat only a little of the pies, cakes and

25. If you eat with heavy eaters, don’t
eat too much as they do.
Eat at regular hours.
Never skip a meal. You’ll only b
tempted to eat to much.