• Home
• Get to know Nathan James
• Contact Mens Gear
• 100% Satisfaction Guarantee
• Experience Gifts
• Gift Ideas
• Gift Vouchers

Groom Guide

Normal Skin

You have normal skin if it has the following characteristics:
Even-textured.
Problem free without spots or blemishes.
Looks smooth, healthy and clear.

Tips to keep normal skin looking good:
- Follow a sensible skincare routine using a good quality facial wash every day and a scrub once or twice a week.
- Use a light-weight moisturiser that won't overload the skin at least once a day.

 

Oily Skin

You have oily skin if it has the following characteristics: 

Greasy and shiny, especially on the T-zone (forehead, nose and chin)
Is prone to open pores, blackheads, spots and pimples.
Dull looking and patchy.

Tips for oily skin:

• Keep it as clean as possible by using a good quality facial wash twice a day, a facial scrub two or three time a week and an oil-free moisturiser that will leave the skin matt, once a day.
• A clay mask used weekly, can also make a big difference. As the clay dries it absorbs the excess oil from the pores, along with dirt and dead skin cells. This helps to keep the pores clean. Over a period of time a clay mask will help to reduce the appearance of open pores as the blockages that make them appear larger are removed.
• Take care not to over stimulate oily skin with harsh products or those that will over dry the skin. Avoid soap as it will disturb the skin's natural protective layer and make the problem worse.

 

Dry Skin

You have dry skin if your skin has the following characteristics: 

Feels uncomfortable and tight, especially after shaving or washing.
It can peel, flake and look scaly and lined.
Looks older as its rough, dull surface does not reflect the light very effectively.

Tips for dry skin:
- Use a gentle facial wash that won't dry the skin further.
- Use a facial scrub only once a week to remove dead cells but don't rub too hard or for too long.

• Use a good moisturiser twice a day.
• Avoid shaving foams and soap that will dry the surface layer of the skin.
• Use sun protection of at least factor 15 when ever you are outside.
• Drink plenty of water (beer and wine don't count!) to prevent dehydration especially if you work in an air conditioning office.
• Take fish oil capsules daily to provide essential fatty acids.

 

Sensitive Skin

You have sensitive skin if it has the following characteristics: 

Reacts to many skincare and shaving products, usually turning red and botchy.
Has a tendency to go red when touched, exposed to heat or to the sun.
Reacts to certain foods or fragrances that cause a rash or make your skin itch.
May have broken red veins on the cheeks and nose.

Tips for sensitive skin:

• Avoid anything containing harsh chemicals or a lot of perfume.
  Avoid soap and always try to select products designed for sensitive skin. Always protect sensitive skin from the sun even in cooler weather.
  Patch test any new products on the inside of your wrist before using them on your face.

 

Combination Skin

You have combination skin if it has the following characteristics:

A combination of two or more of the above skin types.
Oily areas are normally straight down the middle of your face, the centre of the forehead, nose and chin (T-Zone).
Dry areas are often the cheeks and sometimes the forehead.

Tips for rebalancing combination skin:

• Take care not to use products that are too harsh and that will dry your skin out.
• Also nothing too greasy as this will only exacerbate the problem.
• Try different products on different areas i.e. oil-free on the greasy areas and moisturising on the dry areas.
• Try specific products for combination skin.

 

Facial Wash

An essential component of any man's grooming routine, facial scrubs contain small 'polishing' particles or special enzymes which dislodge dead skin cells and help remove any ingrained dirt.

Why?
Using a face scrub is a bit like sanding down an old piece of furniture to reveal the original (and fresh-looking) wood beneath. Not only does this ‘exfoliation' leave skin soft and younger-looking, it also removes the gunk and grime that can lead to spots and helps prevent painful in-growing hairs and unsightly shaving bumps.

When?
Use two or three times a week in place of your facial wash. Massage the scrub into damp skin with gentle circular movements (avoiding the delicate eye area) and rinse off with plenty of warm water. You don't need to rub too hard - the best face scrubs are designed so that the particles they contain do all the work for you.

 

Facial Scrub

An essential component of any man's grooming routine, facial scrubs contain small 'polishing' particles or special enzymes which dislodge dead skin cells and help remove any ingrained dirt.

Why?
Using a face scrub is a bit like sanding down an old piece of furniture to reveal the original (and fresh-looking) wood beneath. Not only does this ‘exfoliation' leave skin soft and younger-looking, it also removes the gunk and grime that can lead to spots and helps prevent painful in-growing hairs and unsightly shaving bumps.

When?
Use two or three times a week in place of your facial wash. Massage the scrub into damp skin with gentle circular movements (avoiding the delicate eye area) and rinse off with plenty of warm water. You don't need to rub too hard - the best face scrubs are designed so that the particles they contain do all the work for you.

 

Facial Moisturisers

Moisturisers - as the name suggests - replace lost moisture. But they do much more than that, conditioning the skin and keeping it young and healthy-looking. A good moisturiser is the ultimate grooming must-have.

Why?
Not only will a face moisturiser help protect skin from environmental aggressors and prevent it from flaking and feeling tight, it'll also limit the formation of wrinkles too. And it's not just people with dry skin who need a facial moisturiser - since oil and water are different things even greasy or acne-prone skin can be dehydrated.

When?
Use in the morning after shaving and at night after washing, applying over the entire face and neck. If necessary, keep some in your office drawer and apply a little during the day too, especially if you work in an air-conditioned building.

 

Aftershave Balm

The modern alternative to those stinging (and not-very-good-for-the-skin) aftershaves, aftershave balms come as gels or creams and are used to soothe, calm and moisturise the skin after shaving.

Why?
Shaving can be pretty tough on skin (it's the grooming equivalent of hacking though a rainforest with a machete after all) so adequate aftercare is essential, particularly if you're prone to razor burn. Aftershave balms are much kinder to the skin than aftershave lotions and contain ingredients to cool the skin and reduce shaving rash. They also help heal any tiny nicks and cuts and moisturise the skin.

When?
Use your aftershave balm straight after shaving, especially on the neck where most irritation occurs.

 

Toners

Many men are strangers to toners but these light, clear lotions are godsends when it comes to removing excess oil, reducing shine and toning the skin.

Why?
A skin toner will help remove the excess oils that can cause clogged pores and blackheads. It'll also help close the pores and refresh the skin, especially important if you're susceptible to oily patches.

When?
After shaving, splash a little toner on the face or soak a cotton pad and wipe over problem areas, Since applying a toner is a great way of getting rid of the excess oil that can build up during the day, think about keeping one with you at work too.

 

Eye Creams

Costing a bit more than moisturisers, these specially formulated creams or gels contain powerful active ingredients to help reduce the appearance of fine lines (and not-so-fine lines), eye bags and the kind of dark circles only Uncle Fester would be proud of.

Why?
Their special formulations and light texture make them ideal for the delicate skin around the eyes which, at less than 0.12mm thick, is some of the thinnest on the body. If you were to use an ordinary moisturiser on the eye area it could easily overload the skin, leading to spots and irritation, which is why a separate eye cream is essential.

When?
As part of your daily grooming routine. Apply a small blob (no bigger than a grain of rice) around each eye socket using your index finger and gently pat around the eye to help stimulate the removal of toxins from the area. Choose eye creams if you want to tackle wrinkles and a gel if eye-bags are your problem. Both work best if kept cool so try storing them on a windowsill, out of direct sunlight, or chill in the fridge before use.

 

Anti-Ageing Serums

These are specially formulated products using cutting-edge technology to target the natural ageing process and reduce the appearance of fine lines, wrinkles and age spots. Some support the production of the skin's own building blocks - collagen and elastin - while others contain powerful antioxidants to limit cellular damage. They all have the same objective though - to make sure you don't end up with a face like a Shar-Pei's.

Why?
As we get older our skin begins to lose its elasticity and firmness. Add years of sun damage, late nights and exposure to harmful free-radicals and it's little wonder it ends up looking a little worse for wear.

When?
For maximum results use as part of your daily skincare routine. If you haven't time in the morning, opt for an anti-ageing night cream instead and apply just before you hit the sack.

 

Sunscreens

These creams and sprays help limit the damage caused to the skin by the sun's harmful UVA and UVB rays.

Why?
According to dermatologists, up to 80% of wrinkles are caused by sun damage. And that's before you consider the added risks of skin cancer - a disease that claims the lives of more than a thousand men each year in the UK.

When?
Apply 20 minutes before skin is exposed to the sun and make sure the cream is properly applied. Go for a high SPF (sun protection factor) if you're fair skinned, don't skimp and massage the cream in until it completely disappears. If you've a lot of body hair try using a spray, which will give better coverage, and if you're a bit thin on top don't forget to protect your scalp with a product.

 

Your Best Shave

With a few simple measures you can make it a much more skin friendly-experience and get better results in the process. Here's how...

This year you'll spend an average of 60 hours in front of a mirror shaving. That's 138 days over your lifetime or over 2,000 football matches you could have watched. And over the course of a lifetime you'll have removed a whopping 27 feet of whiskers.

So why do we go to so much trouble to stay smooth? Well, the fact that shaving makes us feel cleaner, fresher and generally more businesslike has a lot to do with it (as does the fact that if we didn't we'd all end up looking like Santa Claus). Of course, the fact that 79% of women claim to prefer men who are clean shaven just might have something to do with it too!

Shaving, though, is a daily ritual fraught with difficulties - not least because of the potential for nicks, cuts and razor burn. And while electric shavers might be convenient, they're often expensive and harsh on the skin, which is why wet shaving is by far the best way to get smooth results. So here are a few simple steps to guarantee you the smoothest - and most comfortable - shave possible, along with a few suggestions for products that can help you upgrade your existing shaving routine.

1. Give your skin time to wake up!
Thanks to an accumulation of fluid skin tends to be puffy first thing in the morning so give it time to settle down before you start shaving and you'll get better results and less nicks and cuts. By the time you've had some breakfast and a coffee you'll also be more alert - not a bad thing if you're going to be brandishing a razor.

2. Try shaving after a shower
Or in it, if you have a steam-free shaving mirror. After just two minutes the warm water and steam will have caused the hairs on your chin to expand - making them softer and much easier to shave. It's thought that if you wet the hair adequately before shaving the force required to slice them with the razor is reduced by up to 70%. What's more all that steam and hot water will open your pores, releasing any dirt and grime.

3. Soften up
Ask any grooming expert what the key to a great shave is and they'll all tell you the same thing: preparation. Rush it and you'll end up with patchy results and a face that looks like it's been attacked by Edward Scissorhands. Key to the perfect shave is softening the beard. So even before you touch your razor and begin shaving spend a few minutes preparing your skin and stubble.

For the best results start by washing the face thoroughly using plenty of warm water and a gentle face wash. This is important because you need to remove any grease and grime that might be coating the hairs (and thus preventing water being absorbed properly). It'll also cleanse the skin of impurities, ensuring the razor glides over it smoothly. It's a simple step but one that can have a big impact on shaving.

Next you need to choose the right shaving product. Foams, gels, creams, oils and serums all have the same objectives - to create a cushion between your skin and the razor, to prevent bristles from drying out and to ease the shaving process along, reducing the chance of nicks, cuts and irritation. But with so many products to choose from where do you begin? Here's a little helper:

Gels. These provide a moisture-rich lubricating cushion over the skin and are quick and convenient to use. Some are transparent, allowing you to see where you're going when you're shaving.

Foams. Like gels, shaving foams are convenient and easy to use but can be drying so are best avoided if you have dry or sensitive skin. Foams like

Creams. Shaving creams tend to be the richest of all the shaving aids and, like shaving soaps, are the traditional product to use.  glycerine-based to reduce the chances of the cream drying your skin and they usually offer a fantastically rich, creamy cushion for the skin. They're best used with a traditional shaving brush but you can whip up a lather without one by placing a little in the palm of your hand, along with some warm water, and massaging into the skin. Their moisturising properties make them ideal for guys with tough stubble to contend with.

Oils. Although they've been around for years, shaving oils have only really taken off in the last few years as more and more men have given them a go. And the ones who prefer them are usually evangelical about their benefits. The best ones use cold-pressed cosmetic quality grapeseed oil; cheaper (and inferior) oils are often based around mineral oils which can cause spots. Shaving oils are particularly good if you have face furniture to navigate as they allow you to see where you're going, so you can use your razor to get good, clean lines around goatees, sideburns and jazz-spots. To use, place three or four drops of the shaving oil on your fingertips and massage into damp skin as evenly as possible. The biggest mistake men make is using too much oil so don't over do it. 

Soaps. Not to be confused with ordinary soaps, shaving soaps are more moisturising and are designed to create a richer lather.  Use with a traditional shaving brush.

Serums. A relative newcomer to the shaving world, serums like the K2 Shave Serum combine the benefits of a shaving oil with a gel that's easy to rinse. They're just as effective and, like oils, are compact and ideal for travel. Okay, so once you've decided on which shaving product to use (and it's worth experimenting with a few to see which type suits you best) you can get on with the shave. Begin by applying your shaving product to warn, damp skin and gently massage in with your fingers, using gentle circular motions, to ensure good coverage and to lift hairs. You can do this with your fingers but you'll get even better results if you use a shaving brush.
Apart from helping to lift hairs in preparation for shaving and feeling great against your skin, a shaving brush has another function - it's a great exfoliator, gently ridding the skin of dead skin cells and keeping it bright and healthy-looking. If you're not using a shaving brush, exfoliate the skin two or three times a week with a facial scrub and don't be afraid to use on the neck where many ingrown hairs occur.

Okay, so once you've decided on which shaving product to use (and it's worth experimenting with a few to see which type suits you best) you can get on with the shave. Begin by applying your shaving product to warn, damp skin and gently massage in with your fingers, using gentle circular motions, to ensure good coverage and to lift hairs. You can do this with your fingers but you'll get even better results if you use a shaving brush
Use back and forth movements rather than circular ones as these can damage the hairs of the brush.

Apart from helping to lift hairs in preparation for shaving and feeling great against your skin, a shaving brush has another function - it's a great exfoliator, gently ridding the skin of dead skin cells and keeping it bright and healthy-looking. If you're not using a shaving brush, exfoliate the skin two or three times a week with a facial scrub and don't be afraid to use on the neck where many ingrown hairs occur.

4. Get shaving!
You probably didn't think we'd ever get to the next step did you? Well, that just goes to show you how important preparation is to shaving! So now that your stubble is soft, wet and cushioned, you're finally ready to pick up your razor and start shaving. Though nobody really teaches us how to use razors properly, getting the most out of them is pretty simple. Key to their effectiveness is proper handling. In particular, it's important not to press too hard as you are shaving. For best results use light, short and gentle strokes, letting the razor do the work. And don't forget to rinse the blades regularly to prevent clogging. Always use hot water for this - especially if you're using a shaving oil - as it's better at dissolving grease.

When it comes to choosing a razor it's as well to invest in something you're actually going to take pleasure in using. This might sound strange but think about it for a moment - what would you rather drive: a beat up old banger or a brand new Aston Martin? Exactly. So go for something like a Merkur Vision 2000 Brushed Steel Razor and you'll have a piece of equipment that's actually a joy to use. Like many traditional-style razors it uses a "butterfly" design head which allows the top to be opened and standard double-edged blades to be safely inserted. It also allows for the razor blades to be continuously adjusted, ensuing you have total control as you're shaving. But whatever style of razor you opt for try to go for one with a decent weight to it as this will ensure good handling. Okay, so now you're ready to start shaving.

Begin by tackling the less tough areas of beard around the cheeks and jowls and leave the toughest bits (usually found around the chin and mouth) until last - that way they'll have had more time to soften and will be much easier to slice with the razor. Also crucial is the direction in which you shave. It's tempting to try shaving against the direction of hair growth in the hope that this will achieve smoother results but in reality you just risk pulling the hairs back on themselves and, as a result, unnecessary irritation. So, if you don't fancy a nasty shaving rash always go with the grain and not against it.

If you haven't shaved for a while and have more of a beard than a touch of designer stubble it's much better to trim hairs back first with a beard trimmer or hair clipper since razors are designed to tackle short stubble. This will greatly reduce the chances of painful snagging and irritation and will make shaving much easier.

Looking after your equipment can improve the quality of your shave too. Blunt blades are one of the biggest causes of razor burn so make sure yours are in tip-top condition. Never wipe them after use with flannels, towels or try to clean them with toothbrushes or you'll damage the fine shaving edge. Instead, rinse the razor thoroughly after each shave wit hot water, shake dry and store upright (a toothbrush rack is often good for this).

Make sure you look after your shaving brush too if you're using one. The best ones, made of badger hair, represent a considerable investment (particularly if you go for a top end brush) so need to be properly cared for. To ensure the bristles don't rot at their base, always rinse your brush out after use, shake off any excess water and place with the bristles facing downwards on a shaving brush holder.
5. Rinse
One you've finished shaving and your face is still wet, use your fingers to check for any bits you may have missed - it'll be much easier to spot them at this stage. Then rinse your face thoroughly with cool running water to close pores and remove any shaving residues. This is crucial since if remnants of foams, gels or shaving creams are left on the skin they could cause irritation and drying of the skin. Then pat dry with a clean towel. If you want to make absolutely sure no residues are left it's at this point that you might like to apply a toner to cleanse, close the pores and refresh the skin.

6. Protect and survive
If you're tempted to apply some bracing aftershave to your freshly shaven skin, don't. Yes, men have been applying aftershave for years but we now know that they have a drying effect on skin thanks to their high alcohol content. By all means, splash some over your chest or on your neck but not on your face where the skin will still be raw and sensitive from shaving.

Instead, protect the skin with an aftershave balm. Shaving, as a process, is akin to exfoliation - it removes the top layers of skin cells. But since the surface of the skin isn't completely smooth it also leaves tiny ‘microabrasions' on the surface as the razor passes over microscopic ridges in the skin. These tiny shaving cuts can cause irritation so protecting the skin is essential. Aftershave balms are designed to soothe any razor burn caused by shaving and to moisturise the skin at the same time.
And that's it - the shaving process made simple, comfortable and hopefully enjoyable to boot.

 

Self Improvement

Self Confidence
Low self-confidence has the power to limit you in all areas of your life. It can hold you back in your career, prevent you from having healthy relationships, and even keep you disconnected from your inner power.
Boosting your confidence is often a simple matter of changing the way you see yourself. If you hold a negative self-image because of painful experiences from the past or constant negative reinforcement, creating a more positive self-image will help you to begin rebuilding your confidence.
Here are 3 simple ways to begin seeing yourself in a more positive light:

Fake it until you make it.
This is an old method, but one that can work surprisingly well if you give it enough effort. When you “pretend” that something is true, you perform a mental shift from one state to another. You are, in essence, moving yourself from one “reality” to another. While this usually won't bring about long-lasting change, it can definitely help in a pinch!
The next time you're out in a public place, pretend you are the most confident person in the world. Imagine that you are completely secure in your own capabilities and completely accepting of yourself as a unique and valuable person.
Consider how a person with these beliefs would act, and then make an effort to act that way. Pay attention to what happens when you do; how others treat you, how you feel about yourself and so on. You may be surprised to discover just how much attitude has to do with self-confidence.

Affirm your good qualities.
While faking confidence can be an immediate help, you will also need to address the underlying beliefs that cause your low self-confidence if you want to create lasting change.
One good way to do this is by forming a new habit of building yourself up. Take time to acknowledge the good things you do, the achievements you've made in the past, and even the effort you give to something new.
Speak kindly to yourself and develop a healthy appreciation for your skills and abilities. If you stop beating yourself up because you're not the most perfect person in the world, you'll probably discover that you're not half bad, either!

See yourself as a work in progress.
Remember that there will always be people who are more talented, smarter, braver, and better than you are in some way. If your confidence is suffering because you are trying to measure up to some impossible standard, learn to adjust your thinking a bit.

Affirm that you are a work in progress, and you get better every year. With each passing phase of your life, you grow in mastery. You are smarter than you were yesterday, better than you were last week, and more talented than you were last year.

This is a process that will continue throughout your entire life. If you can keep in mind that you'll never be “done” growing and learning, you'll be able to see your capabilities as ever-evolving aspects of an ever-evolving you!

 

3 Simple Ways To Motivate Yourself

When you feel unmotivated, changing your mind-set can seem as strenuous as hauling yourself out of a sticky pit of mud. Not only do you feel unmotivated, you feel unmotivated about trying to GET motivated!
Luckily, the mind is very susceptible to persuasion - if you use the right stimulators.
Here are 3 simple ways to motivate yourself:

Remind yourself why your goal is important.
Sometimes it's easy to lose your motivation if the end result doesn't seem as important as it did when you first set the goal. Most of us are fired up with enthusiasm when we first set our goals, but over time that fire begins to die down.

In order to rekindle the flames, revisit your goal in full detail! If you kept notes about what you wanted to achieve, re-read them now. If not, simply take a trip down memory lane. What will your goal do for you? Why was it once important to you? Is it still important to you? Important enough to override the temptation to avoid working on it?

If this activity isn't sufficient to get you moving again, perhaps it's time to set some NEW goals that will get your blood pumping again.

Give yourself a push.
Very often, it's the start that is the most difficult part! Even when you don't feel like working on something, pushing yourself to get started can often shake off the last vestiges of resistance and put you on the right track again.
I like to play a little trick on myself: when I really don't feel like working on something, I'll tell myself that I have to put in at least 15 minutes of time on it. I promise myself that if, after 15 minutes have passed I still don't want to keep working on it, I can stop. This almost always works for me. Once I get involved in what I'm doing I have no trouble keeping up the momentum.
Whatever you have to do to “trick” yourself into getting started, do it. Once you're rolling along, you probably won't want to stop.

Set a compromise.
If all else fails, try bargaining with yourself. Promise yourself that you can spend the rest of the evening watching whatever you want on television if you first work on your goals for an hour or two. Or promise to buy yourself a new outfit if you stick to your workout plan each day this week.
There are two important things to keep in mind with this technique. First, keep your promises realistic. Don't promise yourself the moon just to try to motivate yourself, because somewhere deep inside you'll know you are lying to yourself. Second, be sure to honor the promises you make to yourself! If you get into the habit of making promises you don't keep, your mind will become ever more resistant to compromise.

No matter which method of motivation works best for you, the 3 suggestions above have one thing in common: a decision to take action. You can play all the mind games you want, but if you're not willing to move out of inertia and get moving, a motivated mind-set won't help a bit.

 

Health and Fitness
10 Minute Exercises With Fantastic Results

Many busy professionals feel that working out isn't worth the time unless they can exercise for forty minutes or longer and it's true that many healthcare workers and government agencies used to recommend that all adults get thirty consecutive minutes of aerobic exercise per day. But this is the twenty-first century and the fact of the matter is that you don't have to do all your exercise at once to reap the health benefits. Research has shown that short, intense exercise segments throughout the day are just as effective as longer workouts at burning calories, increasing cardio endurance and lowering blood pressure and cholesterol. Even as little as five minutes can go a long way towards balancing hormones in the body and making you a happier person - is that great or what? You no longer have to worry about finding a large block of free time to work out; just take a coffee break and in five minutes you can feel totally rejuvenated.

One of the greatest things about shorter workouts is that they have tremendous potential to reshape your body with a minimum time commitment. Incorporating strength training exercises into your daily schedule is a powerful tool for both heart health and muscle strength. Spend five minutes doing lower body exercises and after several weeks you can tell a difference. Spend ten minutes on a power workout and results will show up in three weeks or less. Use the following ten-minute express workouts on a regular basis for a month and you will see remarkable changes in your body's strength. You can do these workouts in your office with the door closed or, if your office is a cubicle, in the restroom or some other private area. Do whatever is necessary for you to fit in your exercise time at work.

Express Workout 1: Hips and Thighs
Hips and thighs can be a frustrating area to shape up especially for women. Thanks to the physiological design of female bodies, fat tends to be stored in the thighs and hips and can be very resistant to toning efforts. Perform this routine three to four times weekly in conjunction with aerobic exercise and your body will begin to reshape in six to ten weeks.

Squats: Squats are performed by standing with feet about shoulder-width apart and arms by sides. Keep strong posture and slowly lower buttocks as though about to sit down in a chair. Lower several inches and then slowly raise.
Pliès: Adopted from ballet, pliès are performed by standing with feet just wider than shoulder-width and toes pointed outward. With a hand on a chair or wall for balance, slowly drop your body straight down several inches and then come back up. To increase intensity, on the final pliè, stay in a lowered position and slowly pulse your body up and down about an inch. This fatigues the muscle faster.

Lunges: Lunges are performed by standing with feet about shoulder-width apart and hands on hips. Stand tall and take a large step forward with one foot, and remain in that position. Turn your back foot up until balanced on the toes and then slowly lower your body until your front knee forms a right angle. Slowly raise your body back up. Repeat on each side.

Leg Stretches: Stand with feet about shoulder-width apart and one hand holding a chair or wall for balance. Raise one foot behind you and reach back with your hand, grab the foot and gently pull it towards your buttocks. This stretches the quadriceps muscle on the front of the leg. Repeat with each leg.
For stretching the calf muscle, place one foot slightly in front of you and point your toes up, balancing on the heel. Keep your weight on the foot that is not being stretched. Repeat on both sides.

All times are approximate.
0:01 - 1:00 - Begin by walking briskly in place to warm up the muscles. Warming the muscles makes them pliable and will allow you to work longer.

1:01 - 3:00 - Perform as many squats as possible in two minutes.

3:01 - 4:00 - Rest for one minute.

4:01 - 6:00 - Perform as many pliès as possible in two minutes.

6:01 - 7:00 - Rest for one minute.

7:01 - 9:00 - Perform as many lunges (both legs) as possible in two minutes.

9:01 - 10:00 - Recovery and stretching.

 

Express Workout 2 - Arms and Shoulders

Building strength in your upper body is a vital part of any workout plan and fortunately it can be a fairly easy area to strengthen. Powerful arms are important for both men and women to assist with everyday life - it's surprising how many typical daily tasks require using the shoulders, back and arms. By building those muscles, you will take some of the daily stress of your body. This 10-minute express workout develops the biceps, triceps, upper back muscles and shoulders.

Bicep Curls: Curls are done by standing with your feet about shoulder-width apart and weights in both hands. Tuck your elbows firmly against your sides with palms facing forward. Slowly raise the weight almost to your shoulder for a count of 5 and then lower it, again for a count of 5.

Overhead Press: The overhead press is performed by standing with feet about shoulder-width apart and a straight back, holding a weight in each hand. Bring the hands up to the shoulders and then slowly lift up for a count of 5. Raise the weights until the arm is almost fully extended; then release and lower downward.

Triceps Raise: Stand tall with feet slightly more than shoulder-width. With weights in hands, lift straight overhead until almost fully extended. Turn palms inward to face each other. Slowly begin to lower the weight down toward your back until the elbow forms a right angle; then raise the weight.

Forward Press: Standing with feet a few inches past shoulder-width. With weights in hands, bring up to shoulders. Slowly press the weights forward; then pull back. Be sure to keep arms level with shoulders and move forward and back slowly.

Stretches: Stretch the arms by raising your arms overhead, dropping one hand behind your head and using the other hand to gently press the elbow back to stretch the triceps muscle. Repeat with the other arm. Next, raise both arms overhead, lace fingers together and press arms outward. Lastly, bring one arm across the front of your body and use the other hand to press the arm against the body to stretch the biceps muscle.

0:01 - 0:30 - Warm up

0:31 - 2:30 - Perform as many slow, quality biceps curls as possible within two minutes.

2:31 - 3:00 - Rest for thirty seconds.

3:01 - 5:00 - Begin overhead raises and complete as many quality raises as possible within two minutes.

5:01 - 5:30 - Rest for thirty seconds.

5:31 - 7:30 - Complete as many accurate triceps presses as possible within two minutes.

7:31 - 8:00 - Rest for thirty seconds.

8:01 - 10:00 - Complete as many properly done forward presses as possible within two minutes.

Extra time: Stretch if you have time available.

 

Express Workout 3 - Abdominal Muscles
Having strong core muscles is crucial to protecting the spine and maintaining good posture. When your body is supported by strong central muscles it's easier to perform everyday tasks as well as exercise. Abdominal workouts won't flatten the stomach - that requires aerobic exercise - but they will strengthen and tone the muscles.

Basic Curls: Perform the basic curl by lying on your back with knees bents. Place your fingertips at your ears and use your stomach muscles to pull yourself about five or six inches. Slowly lower back down. Avoid using momentum to perform the exercises.

Cross-Curls: Begin in basic curl position. Contract stomach muscles and lift to the right as you bring your right elbow to your left knee. Switch and bring left elbow to right knee.

Bicycle: Begin in basic curl position but prop your upper body up on your elbows. Straighten your legs and then raise both legs several inches off the floor. Pull your right leg in to your body; then extend it as you pull in your left leg. Continue doing so; thus “bicycling.”

Rope Climb: Begin in basic curl position. Raise your legs straight up into the air while keeping your upper body flat on the floor. Using your abdominals to lift your upper back off the floor, use your hands and arms to pretend you are climbing a rope. Grasp the “rope” with your right hand as you bring your right side off the floor; then switch and use your left hand.

Stretches: Lie on your stomach with hands at about shoulder-height. Slowly use your hands to lift your upper body off the floor and stretch your abdominals.

0:01 - 2:00 - Perform as many well-done basic curls as possible within two minutes.

2:01 - 2:30 - Rest for thirty seconds.

2:31 - 4:30 - Complete as many accurate cross-curls as possible within two minutes.

4:31 - 5:00 - Rest for thirty seconds.

5:01 - 7:00 - “Bicycle” for two minutes.

7:01 - 7:30 - Rest for thirty seconds.

7:31 - 9:30 - “Climb” the “rope” for two minutes.

9:31 - 10:00 - Stretch the abdominal muscles.

 

8 Workout Secrets of Top Trainers

Don't you wish sometimes that you had your own personal trainer to guide you through your workout and give you hints about getting more out of your exercise? You may not be able to afford a trainer of your own but by incorporating these trainer hints and tips into your day, you'll be on your way to making your workout even more effective!

Buddy up - One of the best benefits of having a personal trainer is having someone to hold you accountable for your exercise. A trainer is paid to do this for you but the easy (and free!) solution is within your own circle of friends. Ask a reliable friend to be your workout partner and just the knowledge that she's depending on you to work out with her will increase your odds of staying on track with your exercise. A unique way of ensuring success is to allow each partner a certain number of “cuts” per month - at a price. Failing to show up for a session with your trainer still costs you money and so should skipping your workout with your friend. Pony up $10 for each cut and let it accumulate for six months or longer. At the end of a predetermined time frame, count the money and use it to treat you and your workout partner to a luxurious splurge.

Shorter workouts can be as effective as longer ones - Sure, everyone would like to be able to work out for forty-five minutes of uninterrupted time, but let's be serious! With todays busy schedules and demanding jobs, finding time to exercise can be a struggle, but the good news is that you don't need a huge block of time to see results. Studies have shown that workouts as short as ten to fifteen minutes can strengthen the body and improve your health. Fit several brief workouts in your day and you not only increase your metabolism throughout the day but you also reach the ideal activity level of 45 minutes to one hour. Don't let yourself be discouraged by a lack of time; do the best with what you've got.

Add variety to see results - Undoubtedly the fastest way to see changes in your body is to keep surprising it! Changing up your routine every few days prevents your body from becoming conditioned to the same exercise day after day and requires it to call on different muscles for different activities. This means more muscles are worked over the course of just a few days, so you see the effects on your body in much less time than usual. An excellent method of adding variety is to incorporate weight lifting into your cardio routine. This requires the body to respond to challenges to balance, strength, and more, and speeds up your results.

Intensify for more strength - Most trainers recommend increasing the intensity of your workout to see improvement in your strength and aerobic capability. Too often people become comfortable with their level of exertion and aren't working as hard. Boosting the intensity keeps the body challenged and working harder. Taking deep, wide steps during aerobics and squeezing the buttock and thigh muscles challenge the body to a higher level of exertion and produce some amazing changes in just a few workouts. Weight-lifters should try adding 3-5 pounds to their current weight and see the difference in toning and strength after a few sessions.

Know your excuses and head them off - Personal trainers often deal with clients who make all kinds of excuses to get out of a session or to avoid a certain exercise, and must keep the client on track without offending. When you are your own personal trainer, though, it can be difficult to discipline yourself to your exercise schedule unless you give yourself an advantage. Sit down and write down all the excuses you would use to avoid exercising. Once you've done that, go back and counter all your excuses. If you wrote down lack of time as an excuse, oppose it with suggestions for short, frequent workouts rather than one long session. If you can anticipate your own excuses and know how to respond to them, you've won half the battle against apathy.

Make it fun! - Perhaps the most common complaint about exercise is that it becomes boring too quickly. Personal trainers help you get through boredom by changing your routine or offering you new choices for activities. Help yourself break out of the boredom rut by choosing activities that appeal to you. Instead of spending thirty minutes inside on the treadmill, go for a hike on a local nature path. Rather than doing your aerobics video for the millionth time, go outside with your kids and jump on the trampoline for a while. The goal is to choose an activity that you enjoy and that requires physical activity, so break out your tennis racquets and bicycles!

Schedule & commit - Signing up for a personal trainer is a commitment of your time, money and energy, and perhaps because of that commitment people with personal trainers tend to stick with the program. Apply that same sense of obligation to your personal at-home exercise program and you'll increase your chances of having a consistent workout plan. Schedule your workouts just like any other appointment and write it in on your calendar or Palm. Knowing that you have set aside time for exercise can help you follow through and stick to a successful program.

Reward yourself - Set checkpoints throughout your exercise program to assess your progress. Whether your goal is to lose weight, build muscle, or simply improve your health, take the time to check up on your improvement and then reward yourself for all the hard work!

 

VIP Club benefits Update

As we are still in the early stages of development of our VIP Club we don't have a list of great deals to report as yet.
As a VIP member you will receive a 10 percent discount off any item you purchase at mens gear by Nathan james.
We are currently building our VIP member numbers and when we reach an attractive number we will be negotiating great Australia wide deals and discounts.
This will include other retail outlets, accommodation deals, restaurants and more.
As we negotiate great deals we will update you so you will receive these great deals and the VIP treatment to go with it.
This is just another way we reward our members at mens gear.

^ Back to Top

At mens gear by Nathan james, we are committed to providing our customers with quality products and a 100 percent satisfaction guarantee on all your service and product needs. We understand that our customers are the reason we are in business and we will do our best to ensure their satisfaction and earn their trust and confidence.

mens shaving products | shave cream | mens face cream | mens body cream | mens anti aging cream | mens shaving brush | mens shaving kit | mens christmas presents | mens birthday presents | mens beauty products | father day presents | male christmas ideas | male Toiletries | male gift ideas | men's business | male supplements | mens fashion t-shirts | mens toner and cleanser | mens face lotion

Home | Shop | Login | Register | Get to know Nathan James | Contact Mens Gear | Join VIP Club | Groom Information | Our Policies
Copyright 2009 MensGear - The very best in Men's essentials, Skin care, Shaving and men's gifts. All rights reserved. Site designed and powered by