GLAMOUR.COM's 10 Career Commandments

Get ahead in your workplace with our 10 Career Commandments!
1 Make Your Accomplishments Seem Effortless
It's not professional to complain about how hard a project is - the gritty fact is you're paid to deal with it. Try not to appear weak or to moan; instead be responsible, push yourself to potential and ask for help if you need it.

2 Dare To Plan Big
Daily to-do lists are essential, but don't be afraid to make long-term goals and enthusiastic career objectives. Remember: if you stick at it, your self-belief will become a self-fulfilling prophecy.

3 Make Yourself Indispensible
Specialize in a specific area of your business or aim to be the person that has a respected area of expertise; be the one to look out for emerging industry trends, have a sharp business instinct or a gift for talking to new people. Find your forte and show it off!

4 Keep Your Office Relationships Professional
We know it's hard to strike a balance between being friendly and professional, so be wary of colleagues that get too friendly too fast. Maintain a distance between your personal and professional life, otherwise people can take liberties, or you could find yourself getting too comfortable in an environment that requires a certain amount of formality.

5 Learn To Be Fair
This is particularly important if you manage others. There should be one rule for all: this includes arriving on time, meeting deadlines and assessing workload - with no special treatment for certain staff. Hypocrisy doesn't make a happy team, so don't participate in it.

6 Empower Yourself With Style
How you carry yourself has a great deal to do with how others view and treat you, and if you dress with importance then you'll be treated as such. Need inspiration? Look to the 80s - the power dressing!

7 Respect Different Approaches
Everyone has a different way of planning and preparing projects - be open to different methods and listen to advice offered from your superiors. Some people are better at finding quick and logical approaches, so don't be afraid of being corrected.

8 Re-Invigorate Your Fighting Mentality
Jobs are competitive, so keep your ambition youthful by knowing your strengths and wanting to better yourself. Think about what is ultimately good for you and never lose sight of your self-worth.

9 Be Mindful Of The Office Hierarchy
Never tread on anyone's toes - make sure you're aware who calls the shots. Respect the experience and opinions of everyone above and beneath you. You'll climb the ladder faster if you know where the steps are.

10 Don't Let Anyone Drain Your Positivity
Stay true to who you are! Don't let anyone dumb down your uniqueness because that's the most valuable asset you have on offer. You may come across some who are afraid of positive, high energy people, but don't let them zap it out of you, just deflect their negativity and keep strutting down your career path.

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GLAMOUR.com's Guide To The Offside Rule

PA Photos
Everyone talks about the offside rule as if it's a special secret that only men can understand. It isn't. Read this quick guide and impress all the boys down the pub with your astonishing football knowledge.
'The offside rule isn't difficult,' says our deputy editor Charlotte. 'It's just the most complicated thing about a very simple game.'
Here's the deal:
A player is offside if he's on the side of the pitch belonging to the opposing team, he's in front of the ball (that is, closer to the net he's trying to score in than the ball is), the last contact with the ball was made by a player on his team (e.g. the offside player has received a pass, or interfered with play) and there are less than two players on the opposing team (this can include the keeper) who are at the same point on the field as him or closer to the goal than he is.
See? That's it. Simple. (If you need any further info, you can check out this quick video). And then you can get back to focusing on the more pressing issue of which player has the best legs.

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5 Easy Ways To Tone Up At The Beach

The days are getting slightly cooler, the sun's not shining quite as bright...yup, summer is slowly winding down! But don't worry, there's still time to hit the beach! Next time you're there, why don't you try these five moves to tone up and get fit?

1. Sand sprints: Warm up by running a few laps up and down in the sand. When you're ready, mark off a distance by using two landmarks or by drawing a line in the sand. Sprint from one to the next—aim to have each sprint last 12-30 seconds, with a ten-second rest between each one. The resistance from the sand makes these so much harder than regular sprints so you'll feel them quickly.

Tip: Running barefoot is a lot different than running with shoes on. Focus on not striking with your heel first.

2. Glute bridge on ball with leg lift: I've never met a curl machine that worked my hamstrings and butt better than this move! Lay on your back with your ball under your heels. Lift your butt as high as you can and pull the ball in towards you. Without dropping your hips, raise one leg. Roll the ball back out and back in with leg still extended.

Tip: Too tough? Keep both heels on the ball.

RELATED: 20 Tips To Get Toned Arms Faster

3. Water run: Not just for Baywatch babes anymore! Water jogging or running not only keeps you cool but the water adds extra resistance, making you work harder. The deeper you go, the harder it will be.

Tip: Keep good form and stay alert so you don't trip over seaweed, rocks or small children. Red tank swimsuit optional.

RELATED: 25 Fat-Burning Outdoor Workouts

4. Towel hops in sand: Roll your towel and lay it on the sand. Keeping your feet together, hop side to side over the towel. When you reach the end, go backwards. This not only gets your heart rate up, but the sand makes your legs work extra hard in this plyometric move.

Tip: Lay your towel flat for a real challenge.

5. Ball slam with catch: Hold a ball over your head (a playground type ball works best, but you can do it with a beach ball) and throw it as hard as you can at the ground. Catch it before it bounces again. Unless you have perfect aim, you'll be running all over the place and that's half the fun!

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Warning Signs: What’s Your Body Trying to Tell You?

Photo: Levi BrownBy Dr. Mehmet Oz

The body is an excellent communicator, and often the messages are obvious: Red skin means you've had too much sun; a rumbling stomach means you're running out of fuel. But many other distress signals are less well known. Take a few moments to give yourself a quick check for these surprising warning signs.

RELATED: The Ultimate Health Checklist

If you see: Shortened eyebrows
It could mean: Thyroid disorder
Hold a pencil perpendicular to the outer corner of your eye; if your eyebrow falls short of the pencil, it could indicate an underactive thyroid. Thyroid hormones have many functions, and one of them is to regulate how quickly your cells replenish themselves. When your levels of thyroid hormones are out of whack, the effect can be seen in almost every cell in your body, even your hair follicles. (You may also notice that the hair on your head has become thinner and drier.) Some other telltale symptoms include weight gain, fatigue, and constipation.
What to do: Your doctor can administer a blood test to measure your hormone levels. If they're low, you'll need prescription medication to restore them to normal levels.

If you see: Long ring fingers
It could mean: A higher risk of osteoarthritis
According to a 2008 study in the journal Arthritis & Rheumatism, women whose ring fingers are longer than their index fingers may be twice as likely to suffer from osteoarthritis. Though scientists aren't sure why the connection exists, it may be related to testosterone exposure in the womb. Longer ring fingers are linked to higher prenatal levels of testosterone. This lowers the concentration of estrogen, which is critical to bone development. Finger length also has a notable implication for the opposite sex: If a man's index finger is longer than his ring finger, his risk of prostate cancer drops by a third.
What to do: If you're overweight, losing just 5 percent of your body weight can help reduce your risk of knee osteoarthritis (one of the most common types), according to a 2009 study by the University of North Carolina at Chapel Hill.

RELATED: Dealing with Rheumatoid Arthritis

If you see: Yellow nails
It could mean: Diabetes
Discolored nails may simply indicate an infection, but if you're also making extra trips to the bathroom, constantly reaching for your water bottle, and feeling fatigued, a likely culprit is diabetes. The condition can cause glucose to attach to collagen proteins in the nail, turning them from pink to yellow.
What to do: See your doctor for a diabetes test. If it's positive, he can recommend a combination of lifestyle changes and medication to keep the disease under control.

If you see: Thick, dark facial or body hair
It could mean: Polycystic ovary syndrome (PCOS)
Many women see a few wisps on their upper lip, but coarse, dark hair that
shows up in unusual places—like the chin, cheeks, chest, abdomen, or back—can signal a hormone imbalance associated with PCOS. Women with this condition, in which the body produces more androgens (male sex hormones) than usual, may also experience irregular periods and cystic acne and have a hard time maintaining a healthy weight.
What to do: See your doctor for a blood test to check your hormone levels. PCOS increases your risk for diabetes and infertility, but lifestyle changes (such as quitting smoking and losing weight) and hormone-regulating medications (such as birth control pills) can help reduce symptoms and prevent complications.

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Eat Pray Love - Budget Style

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Eat Pray Love debuted last night in Leicester Square, and we'll be queuing up tomorrow evening at our local cinema with our girlfriends and a big box of popcorn in order to watch Julia Roberts find her way to enlightenment (OK, Julia Roberts as Elizabeth Gilbert...you know what we mean).
Inspired by the film (and the book it's based on), plenty of women have made a beeline for destinations in Italy, India and Bali where Gilbert made her journey. But not all of us can afford to take a year off to travel and find ourselves - which is why we've come up with this handy guide to having your own Eat Pray Love experience...on a regular girl's bank account.
EAT
In the film, Elizabeth travels to Italy where she begins her rediscovery of her sensual side through savouring delicious Italian food and taking Italian language classes. Admittedly, this leg of the trip is not necessarily beyond everyone's budget, thanks to budget airlines: Lastminute.com is advertising two nights in Bologna for two for £187 or two nights in Naples - the birthplace of pizza - for £229.
If travel's not on the cards, consider trying an Italian cooking class at Jamie Oliver's Recipease - learn to make fiddly filled pasta or perfect risotto. Or if you're already an adept home cook, get stuck into The Essentials of Classic Italian Cooking by Marcella Hazan. It's...well, classic - first published in 1973, and has everything you need to know to be an extraordinary Italian chef.  Afterwards: gelato and limoncello,grazie very much. GLAMOUR.COM's favourite local spot for gelato is Scoop in Covent Garden...let us know yours in the comments.
PRAY
If you don't have the means to retreat to an ashram for four months, á la Elizabeth, you might want toinvestigate the local classes available to you in your area:  from slow Hatha to fast, sweaty Ashtanga, there really is a form of yoga for everyone. There's an extensive directory here. We're also quite intrigued by Acroyoga - a challenging form that combines yoga, Thai massage and acrobatics. Acroyoga is done with partners, so it's possibly a little bit less meditative than other, more individualistic forms - but it's also quite a lot of fun for those of us who find that individual yoga practice doesn't suit our short attention spans.
LOVE
Ah, love: difficult to find at home, but we suspect also difficult to find on holiday - our vacation romanceshave always fallen a little bit short of Javier Bardem, who stars in the film. Anyway, if you're in the mood to rev up your love life, we reckon you don't necessarily need to venture far from home...but there's something to be said for venturing beyond the borders of your usual social life.
So go out somewhere different on Friday night, strike up a conversation with a cute guy at a bus stop, ask your friends if they know anyone nice for you to meet, or try online dating for the first time ever: the fact of the matter is that as much as we'd like love to find us, sometimes we have to make a little bit of effort to show it where we are. Especially, perhaps, when 'where' is not Bali.

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The Diets You HAVE To Try in 2011

So you've promised yourself it's mind over matter this year, those last few pounds will be a thing of the past and you WILL fit into those skinny jeans you bought two years ago, let GLAMOUR.COM give you a helping hand. We've reviewed this year's must-try diets - there's no struggling with scales or cutting out cookies forever, just easy-to-follow, stress-free ways to lose weight.
The Diet: Slim Fast
The Score: We all know the drill: a shake for breakfast, one for lunch and a healthy dinner. But things have changed over the last 3 decades of Slim Fast, and a new slimming plan - dubbed '3.2.1' is launching this year, which includes the famous Slim Fast shakes, snack bars, healthy nibbles  and one self-cooked meal a day.
Why You Should Try It: Could this be the easiest way to lose weight? Forget calorie counting, weighing and measuring; just fill yourself up on these meal alternatives and look forward to a home cooked meal every evening. If you're pushed for time (and who isn't?), this is definitely one for  you.
Invest In: some time spent on Slim Fast's website (www.slimfast.co.uk), where you'll find meal planners and nutritionist-devised recipes for inspiration.<br>

The Diet: Radiance Juice Cleansing Diet

The Score: Designed to help you thoroughly detox , the Radiance Cleanse is a home delivery diet that includes five supplement-enhanced drinks for each day of the programme: three fresh vegetable and fruit juices, a fresh, protein-packed almond milk and a fresh lemon tonic. There's a signature cleanse, or you can tailor yours to your main concerns.
Why You Should Try It: It might sound like madness replacing meals with juices, but abstaining from solid food for a few days can lead not only to weight loss, clearer skin, better sleep, improved digestion but weirdly, more energy! Plus, as the juices are delivered to your doorstep there's minimum day-to-day hassle involved.
Invest In: A five day cleanse programme (from £315) to really feel the difference. Visit www.radiancecleanse.com for more information.<br>

The Diet: BeautifulBreak Detox

The Score: This newly developed plan (it's not even available until the end of January!) involves a completely comprehensive programme of medical consultations, diet charts, body treatments and exercise ideas, tailored to your needs and designed to kick start a healthy, thoroughly detoxed body into weight loss.
Why You Should Try It: If you find yourself lacking in the will power department, think diets are confusing or don't have to motivation to plan your own, the BeautifulBreak detox could be the one for you. Just let the trained nutritionists guide you step-by-step to optimum health - your body will thank you for it!  The 1, 2 or 3 week programmes are completely tailored to your own needs, goals and body, too, so it's one of the most personalised ways to get into shape.
Invest In: A credit card! This plan sure isn't the cheapest way to lose weight (from £710 per week), but if you're looking for A-list style help towards achieving the body you want, this is where to find it. Available from the end of January at Body Works West, Notting Hill, London. Visit www.beautifulbreak.com for more information.<br>
The Diet: Coffee Shape
The Score: The unroasted coffee beans in Coffee Shape contain a special weight loss compound, which stops fat being absorbed and turns fat stores in the liver into glucose - as well as anti-oxidants and the natural energy boost of caffeine. Just replace your morning Starbucks with one cup of this and er, that's it!
Why You Should Try It: Most of us find it tough to work dieting into our day-to-day lives - how are we supposed to avoid those Sunday roast dinners and late night pizza sessions forever?! But if you're willing to stick to a healthy, balanced diet, this product will reward you by noticeably speeding up the weight loss process.
Invest In: A starter kit of beans - it works out at only £25 for two weeks, so there's no reason not to try! Visit www.coffeeshape.co.uk for more info and to buy.

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Dos & Don'ts Of Interview Techniques

Rex Features
Expert advice from Alice Weightman, Director of Hanson Search, on interview techniques and preparation tips that'll drive you to success.

DO think about the standard interview questions that will be asked - there are no excuses not to deliver answers perfectly such as; why you want to work for the company? What can you offer them? What are your strengths and weakness? What industry news you have read recently that has interested you and why?

DON'T just write down your planned responses, but practice saying them out loud to friends or family - however embarrassing it might be, it's better to make mistakes in front of them, rather than your potential future employer of that dream job!

DO read through your CV. Make sure you can answer any questions that might arise as a result of what you have written and can give good examples to support it. It can often be difficult to remember exactly the role you played on a specific piece of business that you did 5 years ago, so take time to think over previous work so you can easily talk about projects. This will boost your confidence and help the interview turn into more of a conversation, rather than questions and answers.

DO read up on the company and industry. Background preparation is crucial and will demonstrate to the interviewer that you are serious about the position and will reflect well on your work ethics.

During your interview, DO show off your personality - being too senior and overly professional will not make the interviewer warm to you.

Dress is incredibly important, clients are looking for the whole package - so DO make sure your dress sense is appropriate for the level, industry and culture of the company. First impressions go a long way and our clients still tell us that they usual make their mind up in the first 5 minutes of the interview.

Alice Weightman runs Hanson Search - a specialist PR and communications recruitment consultancy based in London. Email Alice directly at alice@hansomsearch.com

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Are you a Sunday night insomniac?

If you're a member of the Sunday Night Awake Club, you're in good company. A recent study shows 60% of workers have their worst night's sleep on a Sunday. Over a quarter admitted they're so wiped out come Monday morning they throw a sickie. So, to keep the boss happy, we've uncovered five tips to help you nod off...

Reset your body clock
Going to bed later on Fridays and Saturdays, plus long lie-ins alters our working-week body clock. Sleep expert Dr Neil Stanley, from the Norfolk And Norwich University Hospital, says, "Our bodies crave routine. Try to get up a bit earlier on Sunday and avoid napping."

Eat early
A late dinner is sleep's worst enemy. Try to eat early afternoon and allow at least four hours from your last mouthful to the moment you hit the pillow. Not giving your body time to digest a calorific meal makes it harder to sleep because your body isn't given the chance to cool down, leaving you hot, restless and fidgety.

Avoid alcohol
Contrary to popular belief, alcohol doesn't help you sleep. It may make you drop off, but not for long, says Dr Irshaad Ebrahim, medical director of the London Sleep Centre. "Alcohol is like an anaesthetic so after a few hours, when the alcohol metabolises out of your system, you wake up." And, if you drink on Friday and Saturday night, by Sunday your body will suffer a withdrawal, which increases anxiety and adrenalin. Try to avoid alcohol altogether on Sunday, as it raises your body temperature and increases your heart rate.

Exercise - gently
To sleep well, your body needs to be tired. So, instead of vegging out in front of the TV, take a short stroll or a bike ride mid-afternoon. Light exercise will also help you sweat out any alcohol left in your system. It might seem grim but, sleep wise, it's a very good idea. 

Detox your mind
Whether you're worrying about your mile-long to-do list or fretting about redundancies, a racing mind is the main thing that stops us nodding off. Talk through any troubles a couple of hours before bed or write a 'worry list' so it's all down in black and white, freeing you up to sleep. Swap stimulating TV for light reading, and you'll be asleep in no time.

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The 5 Biggest Healthy-Cooking Mistakes

When you make the decision to eat a healthier diet, the prospect of cooking wholesome, nutritious meals at home can be a major change: You want to eat right, but you don't want the same bland, boring meals every day.

While some healthy home-cooking practices follow common sense, such as steaming vegetables instead of sauteing them in gobs of oil, others can be a bit murkier. But don't fret. By avoiding some common healthy-cooking mistakes and dispelling some of the misconceptions about eating right at home, you can create interesting, tasty meals that will tickle the taste buds.
 
Mistake No. 1: Solely Relying on Fresh Fruits and Vegetables
 
Don't forget the freezer, registered dietitian E.A. Stewart says.

"Frozen, organic fruits and veggies can be just as nutritious as fresh and are great for smoothies and last-minute side dishes for lunch and dinner," she said.

Since vegetables and fruits are frozen at the peak of their freshness, their vitamins and minerals are abundant --- even more so
than their fresh counterparts, particularly those that are imported, Stewart says. Imported produce may have been sitting in storage crates and grocery produce shelves for a week or more, causing it to lose many nutrients.
 
Mistake No. 2: Relying on the Standbys
 
"Salads don't always have to mean lettuce," said Laura May-Roelse, a Dallas-based registered, licensed dietitian and nutrition consultant. "Try a mixture of blueberries, tomatoes and walnuts or a salad of chopped avocado and fresh strawberries."

If you do choose to have greens as the base, consider other leafy veggies, such as kale, red cabbage, Swiss chard or watercress. Treat tougher greens like a slaw, and marinate them in dressing an hour before serving.

Brown rice is certainly a wholesome side dish, but don't be afraid to experiment with other grains. Quinoa, bulgur wheat and millet take about half the time to cook as brown rice and offer a crunchy texture and nutty flavor --- a welcome departure. Consider using them as a base for an Asian stir fry or even as a hot cereal in the morning.
 
Mistake No. 3: Cutting Out All Fats
 
Not all fats are the same.

"Besides being a source of energy, fats provide essential fatty acids, which are important for brain and heart health," Stewart says. "Plus, fat provides flavor and satiety so you will feel full even when eating less."

Instead of cutting all fat, reduce your intake of saturated fats and try to avoid trans fats completely. Saturated fat, mostly found in animal products such as butter,
whole milk and fatty meats, is the main dietary cause of high levels of LDL, the bad cholesterol. Trans fats, formed when hydrogen is added to vegetable oil, not only raise LDL, they also lower the good HDL cholesterol. Fried foods, processed foods, commercial baked goods and some margarines can contain high amounts of trans fats.

For cooking, choose a vegetable oil such as olive, canola or soybean, which are unsaturated. Avocados, fish and nuts all contain unsaturated fats, such as omega-3 fatty acid found in fish, that are the healthiest to consume. Of course, fats mean extra calories, so it's best to eat them in moderation.
 
Mistake No. 4: Not Planning Ahead
 
Trying to cook healthy on the fly won't get you very far.

"Perhaps the biggest detriment to healthy eating is not planning out your meals and your shopping list," Stewart said.

To make the most of your time, she recommends taking an hour or so on the same day each week to plan out meals and snacks, see what you have on hand in your pantry, refrigerator and freezer, and then make a list of everything you'll need for the week. When you go to the supermarket with a list in hand, you'll be less likely to buy foods that don't fit into your healthy meal and snack
plan.

When you bring everything home, prep as much as you can. Wash and trim fruits and vegetables and store them with a damp paper towel in airtight containers, and divide snacks into zip-top bags for easy portion control.
 
Mistake No. 5: Following an "All-or-Nothing" Diet
 
By not excluding any foods, including treats, you're more likely to stick to wholesome choices instead of binging on unhealthy foods, May-Roelse advises.

"One of the main principles of healthy eating is balance," she says.

Be selective about what you choose not to eat. For example, rather than cut out all carbohydrates, avoid refined carbs and choose whole grains instead. If chocolate is your weakness, indulge in a small bite of dark chocolate or a glass of chocolate skim milk a few times a week.

Instead of telling yourself "no" all the time, May-Roelse suggests focusing on the many nutritious "yes" foods. Remind yourself that nothing is completely forbidden, but there may often be a healthier choice.

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Malaria On Holiday?

Rex Features
The worrying news that Cheryl Cole has come down with malaria will have a lot of holidaymakers worried. Here's a basic guide to what malaria is, and how to do your best to avoid contracting it on your holiday travels.
What Is Malaria?
Malaria is an infectious disease - a parasite - that is transmitted by mosquitoes in certain parts of the world which are known as malaria zones. Fit For Travel, an NHS website, has a handy map, where you can click on the country that you're going to and get a list of all of the illnesses that you might be exposed to, including malaria, to help you figure out what precautions you should take before you go.
Malaria Symptoms
Malaria symptoms tend to feel like an extreme case of the flu - think high fever, sweats and chills, gastric symptoms, headaches, cough,  the whole bit (there's a comprehensive list of the symptoms to look out for on the NHS website). People can develop malaria as soon as eight days after they've been bitten by an infected mosquito, or as late as a year after the bite, because the parasite has been living dormant in their system. That's why Cheryl's symptoms started a couple of weeks after she returned from her trip.
Malaria Prevention
If you're going to a malaria zone on holiday, it's important to take a course of drugs that will help to prevent you catching it - also known as a prophylactic. There are several different kinds of drugs which have different levels of effectiveness depending on where you're travelling, so it's important to discuss with a doctor where you're going to ensure that you get the correct one. Keep in mind, as well, that you might not be able to get your tablets on the NHS, so you will have to include them (they can be pricey) in your holiday budget.  While you are away, it's also important to avoid bites as much as possible - using insect repellent  containing DEET (yes, the horrible-smelling chemical stuff) and sleeping under a mosquito net makes a difference, as does an air-conditioned room and wearing long trousers and sleeves, especially at night.
Malaria Treatment
Unfortunately, a number of British travellers do come home with malaria every year - about 1,500 - even, in some cases, despite taking the recommended precautions.  To be safe, most British people who develop malaria symptoms are, like Cheryl, admitted to hospital to be treated with drugs before they are discharged to recover at home. The good news? Most British people who are treated for malaria make a full recovery.
But for millions of people who don't have access to malaria, it is a killer, particularly for children - each year, 247 million people are diagnosed with the disease and in Africa, it is the cause of 20% of childhood deaths. Read more about what you can do to help children with malaria on the Comic Relief website.

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