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Wednesday, 26 December 2018


Fitness man and woman exercising squat exercise hands behind It is hard to find time to go the gym and workout for an hour due to busy schedules.Here the way which no need a lot of space and time to do this exercise and will helpful for total body workout within only 10 minutes,declared by fitness expert.These are as following :-
1.HIGH KNEE JUMPS :- For this easy exercise,stand straight with your feet hip-width apart,place your palms in front of you,hovering just over your belly button.and start bringing your knees up alternatively so as to touch them with your palms with about 50 reps as quickly as you can.
2. WIDE AND NARROW SQUAT :- Stand straight with your feet and fist clasped,bend down the way you would in a normal squat and when you get up,rise with your right leg a little wide apart and bend down again.Then come back to the first position to do this on the other side,repeat it 30 reps.
3. ALTERNATE TOE TOUCH :- To perform this,stand straight with your feet apart and hands straight out on both the side,bend and touch your left feet with your right hand and come up.Then touch right feet with left hand with repeat of 30 reps.
4. MOUNTAIN CLIMBERS :- Get on your fours with back and legs straight,hands right below your shoulders,start moving legs the way you did in high knee jumps,with repeat of 50 reps.
5. BEAR CRAWLS :- Get down on your fours with your arms straight,exactly like you would in a downward dog position,start crawling forward with your feet at the same place and hands moving forward one by one.Then come back to the first pose and repeat 10 times.
6. PLANK JACKS :- Take the plank position with your elbows on the ground,open your legs wide apart with a jump and close them with speed and repeat it 20 reps.
7. FLUTTER KICKS :- To perform this lie down on the floor with your back straight and hands by your side,lift your neck,shoulders and head a little up the way.Start moving your legs alternatively as high as you can.Repeat it at about 25 reps.
8. CRUNCHES :- Lie down on your back with your back straight and hands by your side,take your legs straight up and bend them from the knees making a 90-degree angle,clasp your hands behind your head and curl up come forward so that your neck,head and shoulders lift off the floor.Gently pull your abdomen inward.Hold on at the top and get back gently on the floor with repeat of 25 reps.
People doing sit ups in gym

Monday, 24 December 2018


Woman Wearing Brown Sequin Dress Laying on the Bed    Getting up before the sun has many perks,that is why Benjamin Franklin told,THE EARLY MORNING HAS GOLD IN ITS MOUTH,means long dawn.The reasons which will convince you to get up early in the morning are as follows :-
         1.BRIGHTER WORLD :-  Getting up early in the morning insists you with positivity.Research has suggested that people who got up early in the morning were happier,not just for a short duration but overall in life.
2. BIGGER SCORES :- Students who were early risers scored better grades than those who were late to rise.Their GPAs were higher than the latter.One can link it to an enhanced productivity and quality of sleep.
3. MORE PRODUCTIVITY :- Early rising gives a kick start for the day ahead and allowing more hours for work,it also boosts speed.When a man gets up early,he is more time to do a task that would take more time otherwise.He is also more adept in taking better decisions,planning and achieving goals.
4. REDUCES STRESS LEVEL:- The very significant benefit of early rising is reduced stress level.When you get up early,it eliminates the need to rush in the morning.You can then start your journey of the day on an optimistic note and such positivity often stays with you throughout the day.
5. BETTER SLEEP QUALITY :- EARLY TO BED EARLY TO RISE.The early risers go to bed early.Getting up early is not something that should be followed irregularly but it needs to be established as a routine in life.This translates in to better sleep quality clock adapts to your new sleep routine.

Sunday, 23 December 2018


;Women Performing Yoga on Green Grass Near Trees                                   Power Yoga is very fast-paced,popular among youngsters for the adrenaline rush it gives instead the traditional form of yoga.Power yoga helps in building stamina and helps in losing weight instantly.
                          WHY POWER YOGA?
The answer is as follows :-
1. Flexibility :- Power yoga because of the aerobatic energy it exudes,takes flexibility game to the next level.
2. Enhances Concentration :- It is known to improve the ability to concentrate in human beings and also sharpen their memories.After a quick power yoga session,the mind is in a relaxed state,which in turn allows the brain to function at a lightning speed and give undivided attention to the things that matter.
3. Power to Endure :- There is always a limit to what minds of a person and bodies can endure.If you want to push your boundaries,physically or otherwise incorporate power yoga in to your daily routine.
4. Power Yoga Makes Sleep Well :- Power yoga really intense and is a perfect blend of stretching the body and relaxation for mind,which helps in getting proper sleep at night.
5. Pose Correction :- Although power yoga is fast-paced and filled with energy,power yoga is a great way to correct one's traditional yoga poses.So if you have been doing it wrong all this while,you know what to do to make things right.
Man And Woman Doing Yoga     

Friday, 21 December 2018


High Angle View of People on Bicycle    It is found from a research study that those who exercised and consumed fruits and vegetables,low fat diary products,beans,nuts had greater improvements compared to health education controls.
Cycling or walking is a good exercise.Only 35-40 minutes of cycling or walking three times a week along with a healthy diet can improve cognitive skills in older adults.A study that published in the journal Neurology,which examined the effects of both diet and exercise on cognitive skills.For the study the team included 160 people with an average age of 65 and randomly assigned them to one of the four groups,DASH diet alone,aerobic exercise alone,both DASH diet or health and aerobic exercise which consisted of educational phone calls once every week or two.
The team of research found those who exercised and consumed the dietary approaches to stop hypertension diet that is rich in fruits and vegetables,nuts beans,whole grains,lean meats,low-fat dairy products had greater improvements compared to health education controls.
                                      The results are encouraging that in just six months,adding regular exercise to their lives,people who have cognitive impairments without dementia improve their ability to plan and complete certain cognitive tasks.
Grayscale Photography of People Walking Near Buildings

Tuesday, 18 December 2018

The Surprising Exercises That Burn Maximum Calories In Minimum Time :

Group of People Doing Marathon    The study of the Center for Disease Control declared that 150 minutes of moderate intensity exercise every week or 75 minutes of vigorous activity is important for a person to even Maintain The Weight That You Are Currently In.No doubt you may mix the two and aim at creating a balance between the two.Here are the exercises that can burn maximum calories in minimum time as follows :-
1. RUNNING AND CYCLING :- Both of these can help in burning lots of calories.If you are running on a treadmill or cycling on a cycle at the gym,make sure that you do it suitable speed and resistance to be able to help you burn calories.
2. SWIMMING :- It helps the people with knee troubles can resort to swimming for burning calories and weight loss.Slow freestyle laps for around half an hour can burn as much as 255 calories in one session.The breaststroke or butterfly stroke can burn over 400 calories in half an hour.
Person Swimming in Body of Water
3. CROSS FIT WORKOUT :- It involves different routines everyday in order to maximise the number of calories burn in a day.Here includes both aerobic as well as weightlifting.It is a highly effective fitness regimen for weight loss.

Woman Weight Lifting
4. ZUMBA AND AEROBICS :- Zumba and aerobics are essentially dance-based workouts that can help in burning around 250 calories or more in a span of half an hour or more.

Men and ladies dancing zumba
5. MARTIAL ARTS :- It is just like a form of training which can improve overall fitness and help in burning lots of calories.In fact it is quite an exciting and empowering form of fitness.
6.POWER YOGA :- This yoga is done at a comparatively faster pace and can help in burning calories for weight loss instead of traditional yoga.It includes more demanding yoga in more number of reps to be done at a faster pace.

Monday, 17 December 2018


Weight.    Dieting may be difficult to sustain and may have a negative impact on body which can lead slower down the system of metabolism,can lead to food cravings and an increased appetite,digestive problems like bloating and constipation,bone loss,can also cause headaches.Here are some simple lifestyle changes with regular exercise can help to lose weight ,these are as below :-
1. PROTEIN RICH DIET :- Proteins contain essential amino acids which beneficial for muscle strength and tissue repair.They curb the hunger pangs and prevent to overeat in the next meal.Milk,chicken,cottage cheese,nuts and eggs are some protein rich foods which should include in diet.
    2. CHEW FOODS SLOWLY :- Chewing foods slowly helps a lot to lose weight really.It can help feel full for longer with fewer calories.This is a simple way to lose weight and keep it forever.So we must imagine the importance of the way we eat food.
3. USE OF WATER :- Drinking water like adequate water throughout the day is beneficial for weight loss.Try to sipping in water and other fluids throughout the day .But ensure that these fluids should not include energy drinks and other sweetened beverages.Use to drink water right before the meals may help you eat fewer calories.
Woman Drinking Water    4. FIBER RICH DIET :- It is automatically linked to weight loss as it keeps satiated for a long time.Fiber is particularly helpful in reducing the appetite and food intake.Fiber aids in the process of digestion.Fresh fruits and vegetables are rich in fiber.
Vegetable Lot    5. AVOID PROCESSED FOOD AND SUGARY DRINKS :- Packaged and sweetened beverages have been linked to weight gain.So these foods are loaded with preservatives and added sugar with no nutritional value.That is why it should be limited.
Group of People Doing Cheers    6. SLEEP WELL :- Try to sleep well at about 6-8 hours a day and manage stress levels.Poor sleep and excess stress may create imbalance between several important appetite regulating hormones.This in turn leads to overeating.

Man Wearing Green Printed Crew-neck Shirt While Sleeping


Friday, 14 December 2018

The Amazing Ways To Burn Calories If You Have No Time To Exercise :

Woman Wearing Red Dress on Gray Stairs    Exercise is vital in keeping both body and mind happy and healthy we should figure out a way to accommodate working out in our busy schedules.So here are some brilliant and creative ways to burn some calories on your commute as follows :-
1. STAIRS :- It is the easiest workout,to perform it wake up early in the morning.Avoid the elevator and use the staircase when you reach office.Squat on each step to burn extra calories.
2. BICYCLE :- You can use bicycle way to office,the reverse pedaling can be an interesting way to burn some calories.You can start adding a little weight on the handles of your bicycle,if you want to be even more innovative.
3. WALK TO WORK :- Start to your working place on foot,if the working place is nearby place.You walk the whole way,start with one minute of lunging as you walk,they do not have to be deep lunges.
3. BACKWARDS WALK :- This is an interesting way to burn calories is walking backwards for half a minute,just ensure that there is no traffic behind you while do so.Always use stairs whenever you get the chance on the street.
4. SQUATS :- You can do seat squats if the metro is relatively less crowded,and can repeat it the same more than 3 times.
5. IN METRO :- To adjust yourself do not ask people to squeeze a little.Give up that seat and start with something as subtle as 5 set of calf raises.
6. IN THE CAR :- It is possible to work your muscles and burn calories even your driving and can develop your muscle tone while driving by wearing some weight on your arms.
7. DRIVING :- Driving increase the resistance on your arms the whole time you are driving.It helps you to increase muscle composition.
8. CYCLING :- To work your lower body,start cycling.It will increase the resistance and work on your quads,hamstrings and glutes.
Woman and Man Riding on Bike

Wednesday, 12 December 2018

Worry about weight loss,Include these Top Five High Protein Breakfast Foods In Your Routine :

Clear Glass Pitcher With Milk    Breakfast is the most important meal for the day.It helps restore glucose levels,uplift mood,include energy and facilitate weight loss goals.So it is important that the breakfast you take must be in high protein based,if you are willing to lose weight ,because protein induces a sense of satiety and helps in reducing levels of the hunger hormone ghrelin,which helps check cravings.
1. MILK :- Milk and diary products make a good source of protein.Milk has high amounts of Vitamin B3,which help maintain a steady weight.The conjugated linolenic acid in milk help burn fat.
2. FRUITS :- Banana,guava,kiwifruit,avocados and apricots are high protein fruits,these can make for an excellent addition to your weight loss friendly breakfast.You can use them raw or to top yogurt and porridge.
3. OATS :- These are high in protein and a rich source of fiber based,which takes long to digest and break down,makes you feel full for long.Naturally you would binge-less,if you are full for a longer spell.
4. EGGS :- These are the best source of bio available protein.These are enriched with fat soluble vitamins,which make them ideal for anyone looking to lose weight.Poached eggs are a good breakfast idea,you could also have them scrambled with veggies of your choice.
5. NUTS :- Cashews,walnuts,almonds are a rich source of protein along with omega-3 fatty acids,which are essential for healthy brain and heart.One can munch in to a handful of them raw and can top cereals with it.You also can blending smoothie,which is a good option.
Brown Eggs on Brown Wooden Bowl on Beige Knit TextileYellow Banana FruitClear Glass With Milk Beside the Bowl Full With AlmondsOats and Nuts in Gray Bowl

Monday, 10 December 2018

The Surprising Beauty Benefits Of Ghee :

applying cosmetic cream  You would love to know how much beneficial GHEE is for the skin but it must good and old.A number of people also like to eat ghee in food.
Here are some amazing beauty benefits of ghee,these are as follows :-
1. WRINKLE FREE :- Ghee helps the skin look more youthful.Vitamin E present in ghee promotes anti-aging.So eating ghee on a regular basis will help the skin remain  young and wrinkle free.
2. END OF DRY SKIN :- Ghee can come to your rescue,if you fight dry skin all year around.Take a drops of ghee and apply on your skin,just massage the ghee for a few minutes and it will soon develop a protective coating that will heal the dry skin and prevent the skin from drying in future.
3. GOODBYE DULL EYES :- You need to grab a jar of ghee and apply a few drops of it around your eyes if you suffer from dull and tired eyes,but make sure that the ghee does not land inside the eyes.Regular massage of ghee around eyes will make your eyes seem brighter than before.
4. SHINY LIPS :- Ghee is a natural lubricant,it does the amazing job of keeping lips shiny and soft.
5. BEST BATH OIL :- You can make best bath oil from ghee.If you are fan of bath oils,may try this bath oil for sure.Take 4-5 tablespoons of ghee and mix it with 10-12 drops of your favorite essentialoil.Apply a few drops of this oil on your body after taking bath and you will be left with the softest skin ever.

Friday, 7 December 2018

Article On Winter Skin Care :

Face with closed eyes of a beautiful woman                                       Cold weather and low humidity levels result in dry air,which moisture away from the skin every second .So this weather is not fun for the skin.Without care,dry skin can lead to cracking and bleeding and harsh winter wind makes the problem worse,Indoor heat further robs the air of moisture, as do hot showers or baths and harsh cleansers.To reduce itching,chapping,redness and keep skin youthful,smooth,healthy and comfortable in winter season here are some tips for healthy and youthful,smooth,glowing skin lovers.Lets discuss about these one by one :-
                                              WINTER SKIN CARE :
1. The skin needs hydration from the inside,out.A little warm water with lemon can be very refreshing and hydrating at the same time.But we tend to drink less water in winter,we turned to hot drinks like tea,cocoa etc.It is not good the skin.
2. Use Lukewarm Water :- When washing your face or hands use lukewarm water to avoid stripping .as many oils away from the skin.Hot showers and baths are always feel good in winter.
3. Moisturize Immediately Afterwards :- Skin needs more moisture,so moisture right after wash.Applying moisture to damp skin helps seal that dampness in to the skin.Keep a bottle near the bathtub,shower and at every sink and use liberally every wash.
4. Carefully Choose the Moisturizer :- Choose a smart formula that has natural,nourishing ingredients.Avoid petroleum based ingredients which actually further dry your skin in the winter.Go for an oil based rather than a water based solution,as it's more likely to help your skin retain moisture in the winter.
5. Protection :- Use gloves and scarves to protect skin from cold winds,rain,snow and sunscreen.Winter sun is damaging instead summer sun,so apply a safe option like zinc oxide or titanium dioxide to any exposed areas.
6. Humidity :- Heating systems dry the air,so consider installing a humidifier in your home,specially in bedroom,to put moisture back in to the air and help prevent your skin from drying out.
7. Moisturize Overnight :- Dry areas like feet,hands,knees,elbows,have thin skin and tend to lose moisture faster than other areas on the body.Consider slathering on a deep moisturizing balm.Skin Food by Weleda at night,then wear cotton gloves and socks to steal in the moisture until morning.
8. Exfoliate :- Use exfoliating mask on face and hands as well as gently on lips,then follow immediately with moisture to truly see a smoother difference.Exfoliating body washes are also helpful in the winter season.
9. Avoid Toxins :- If you have eczema dermatitis or psoriasis,avoid allergens and irritants that may trigger a flare up.Winter skin is more fragile,so avoid irritating fabrics like wool and chemical laden detergents and use mild cleansers and moisturizers designed for sensitive skin.Glutathione is considered the master anti oxidant and helps body detox.
10. DIY Masks :- Homemade hydrating masks can provide needed moisture in the winter.Use natural moisturizing ingredients like avocado,olive,honey,yogurt,almond oil,aloe,jojoba oils,bananas etc.Mix what you like to create a cream or paste and leave on skin for 15-30 minutes for lasting hydration.
11. Change Cleanser :- Use like Suki Naturals Moisture Rich Cleansing Lotion,or for really dry skin,try a cleansing balm like Ren No.1Purity Cleansing Balm.After cleansing don't leave the skin nacked for more than 30 seconds as this can dehydrate it,leading to increased dryness.Apply a hydrating toner and moisturizer to seal in moisture.
12. Hydrate From Inside Out :- Eating foods high in water content can help hydrate skin from the inside out.Try apples,watermelon,oranges,kiwi,cantaloupe and watery veggies like celery,cucumber,tomatoes,zucchini,carrots etc.Make sure that there is enough vitamin C and zinc to support the healthy production of collagen and elastin and also consider Be Well's omega-3 supplement,or consume more fatty fish and flaxseed to give your skin the building blocks it needs to appear supple and smooth.

Wednesday, 5 December 2018

Essential Fruits For Anemia :

Red Apples in Brown Wooden Bucket                                                                            Anemia is caused by iron deficiency.To fuel the iron in the body ascorbic acid acts as a carrier.Ascorbic acid or vitamin C rich fruits can help in regulating iron intake and eventually increasing the hemoglobin.
Besides normal foods,it is essential to add fruits in daily diet to increase the red blood cell count.              Here are some fruits suggested to fight against anemia fighters,these are as follows :-
1. BANANA :- It is surprisingly good choice to include in iron rich fruits,which stimulates the production of hemoglobin in the blood.Banana is also a good source of folic acid which is a B-complex vitamin that is required to make red blood cells.
2. POMEGRANATE :- It is one of the best fruits for boosting blood count,which is rich in source of vitamin A,C,E and iron.The ascorbic acid present in this fruit boosts the iron content in the body regulating the blood count.One glass of its juice is any day is better than processed juices.
3. PURNES :- These are dried plums and considered to be a small package with great value.It has vitamin C and iron which is the key to boosting hemoglobin.It is a rich source of magnesium,which leads to significant increase in the stimulation of RBCs.Magnesium manage oxygen transportation in the body.
4. APPLE :- It is said that an apple a day,keeps the doctor away.Apple has many health promoting properties which is rich in source of iron with various other health friendly components that are required for stimulating hemoglobin count. Add at least one apple along with its skin daily.
5.PEACH :- It is rich sources of vitamin C and iron,where in vitamin C helps in absorbing iron and further prevent the duplication of faulty red blood cells.It has been credited with including weight loss,improving the skin and boosting eye health too.
6. ORANGE :- Oranges are power packed of vitamin C.So,iron can not be fully absorbed by the body without the help of vitamin C.That is why load up on at least one orange every day in order to get the desired results.

Monday, 3 December 2018

Best Exercise And Diet Secrete For Unwanted Belly Fat Fighters :

weight loss flowchart hand drawing on blackboard                                       Everybody want a flat tummy for looking beautiful shape meant a toned body,but without a flat belly it is impossible to make a healthy,strong and toned body as wanted.It is trickier but not impossible if some things that you need to incorporate in your workout routines to meet your goals.Here  are some of the best diet and fitness tips that will enhance weight loss and fat burning while adding muscle.Following are the simple diet and workout tips every man should know to stay fit and healthy.Have a look below and try to include it in your daily routine to achieve your goals.
1. SUPPLEMENTS :- Proper supplements are considerably less important than diet and workout,but it is popular belief that supplements do not build great physiques like proper training and nutrition do,finding the right supplement for you can play a role in preserving muscle loss.You should not to go with the advertisements and shenanigans,find the right supplement and do proper research before you invest in supplements.
2. SLEEP BETTER :- Sleep is one of the most undermined parts of workout regimes but it is far more important.Abetter 8-9 hour sleep can those wonders which spending 4 hours in the Gym will not.Experts says that not taking proper sleep increases appetite and make more prone to cheat on your diet.
3. MODERATE CALORIE DEFICIT :- You may be aggressive but not reckless in your calorie deficit.Stick to a high-protein diet and restrict calories.It will help you lose fat at the same time,your muscle loss will be negligible.Approximately 25%of calorie deficit to lose fat without hampering muscle gains.
4. CARDIO [HIIT] :- HIIT is just like of exercise where you alternate between periods of all out and reduced effort.If you want to lose fat as soon as possible and do not mind a challenge,then you want to do high intensity interval training.In case you are not familiar with this form of exercise.However,HIIT can help you to burn calories in a short period of time.This type of cardio will push your body to its limits getting maximum results and the intervals with low intensity will give your body the breathing room it needs to recover.It is scientifically proven that HIIT saves more muscle than normal cardio.
5. WEIGHTLIFTING ;- Involve multiple major muscle groups and the most whole body strength and effort for example deadlifts,squats and military press.This will help you gain maximum muscle and strength,but you should not do more than 2 hours of HIIT workouts in a week.

Man Push-up on White Floor