Easy stretching exercises

Doing workouts takes some efforts and must want to go through the workout. And then a quick cool-down. Sounds great right? Almost sounds perfect, Well, there are more to it. Do these Easy stretching exercises.

Here are a few things to consider with physical fitness, strength conditioning, aerobic exercise, and flexibility.

Useful things know

You may question flexibility, Well flexibility is very important for people. What does it do for people? It leads to a reduction in injury and increased performance. When you gain flexibility you will also gain speed when it comes to sports, and you will also gain strength. Check out this Blog

There are great benefits to developing flexibility. Whatever time you can put aside every day for stretches will help. Stretches are very beneficial even after your daily workout.

I hate to tell you this, age works against you. As we get older we lose water content throughout the body. And if no activities all day, the muscles will shorten up.

You ask what do I need to do? Well, here it is spent more time stretching.
Here are a few stretches for everyone. They’re easy to do everyone should be able to do. All you need to do put them on your to-do list daily. Even you do workout do the stretches as well.

Stretches to do

How to start: With legs straight, fold forward at the hip and try to touch fingertips to ground.

Benefits:
Hamstrings and back of legs. Another great Blog
Accomplishment: You want your fingertips to graze the floor or be just around your ankles, and If you’re not very flexible, bend knees to get your fingers to the ground and work toward straightening legs over time.

Next stretches.

How to start: Put feet together, right hand at side, and left-hand overhead, Inhale. Exhale as you bend to the right, Let right hand to slide down outside of right thigh. Keep hips square do not tilt forward or back. Repeat on the other side.

Benefits: All the muscles along your side, and external obliques. Check out these Gadgets
Accomplishment: Ideally, your right fingertips reach the outside of the right knee,

Do other stretches

Benefits: Some of your hip extensors. The muscles around your hips: psoas, piriformis, other deep gluteal muscles

Accomplishment: Work to get your top shin parallel to the floor.

Thread needle stretch

How to start: Start on all fours. Take right arm and thread through the opening between the left arm and left thigh. Allow upper torso to naturally rotate to the left and come to rest on the back of right shoulder. You can modify this move by dropping your hips to your heels to feel an even deeper stretch.

Benefits: You’ll feel this all over your upper and middle back, plus in your shoulders. (It’s a great go-to after a stressful day sitting at a desk.) More Gadgets
Accomplishment:
Try to get your shoulder to rest comfortably on the ground, opening up the entire upper back.

Do Cobra Pose
How to start: Lie faces down and hands near shoulders, palms on the floor. Push up, extending arms fully, and allow back to naturally arch. Look straight ahead and maintain a level chin.
Benefits:
Pectorals, shoulders, and neck.

Accomplishment:  Aim to straighten arms without feeling compression in the low back.

Do Kneeling Stretch

How to start: Place left knee and right foot on the ground and set hands on right knee. Place a towel folded as padding for comfort, Shimmy left knee back a few inches and lean forward, ensuring right knee does not go over right toes. Try to make a straight line from left pelvis through left thigh and feel the stretch all along the front of your left leg and hip. Repeat on the other side.

Accomplishment: Hip floors. there are groups of muscles that need to be careful since they’re often stuck in a bent sitting position all day and tend to tighten up after running or workout

Must be able to fully extend your hip, creating a straight line from hip to thigh to knee.

Natural ways cleanse your body

I was doing some research about Body Cleansing, and I stumble on great information I have to share with my reader.

I just learned this myself but it is great informations for all of us. If you drink juices thinking you are trying to cleanse your body and or going on detox diets Just stop it this is a nonsense according to this study. There is a great and

Natural ways cleanse your body. The good news here is a little-known way your body does cleanse itself, and it’s a process that you can control.
You,ll need to train your body to eat itself—and believe it or not, you want it to.

How does body burn fat

It is natural process and it’s called autophagy. It’s the body system of cleaning itself. Your cells create membranes that hunt out scraps of dead, diseased, or worn-out cells.

benefits of autophagy

The autophagy also plays a housekeeping role in removing misfolded or aggregated proteins, clearing damaged organelles, such as mitochondria, endoplasmic reticulum and peroxisomes, as well as eliminating intracellular pathogens.
Autophagy is either non-selective or selective in the removal of specific organelles, ribosomes and protein aggregates,
There are three defined types of autophagy: macro-autophagy, micro-autophagy, and chaperone-mediated autophagy, all of which promote proteolytic degradation of cytosolic components at the lysosome.

Causes self destructive behavior

Here question probably haven’t asked before how do I eat myself? ” Well here it is. First of all, autophagy is a response to stress, so you’re actually going to want to put your body through stress in order to drum up a little extra auto-cannibalism.

Often will be short-term discomfort will bring long-term benefits. Here are three main ways to boost your autophagy.

First-Exercise, will make you sweating, grunting, and if post-workout pain didn’t tip you off, here’s a reminder: Exercise puts stress on the body. Working out actually damages your muscles, causing tiny microscopic tears that the body then rushes to heal, making the muscles stronger. Regular exercise is best way that people unintentionally help their body to clean will.
In fact, research has shown there are loads of benefits to an occasional fast, and some of them—like lower risks of diabetes and heart disease—might be attributed to autophagy.

And also lower carb Intake, while Champ fasts for 18 hours per day a couple times per week, he recognizes that for the average Joe, that can be a tough routine to follow. Simply forgoing food on the odd occasion seems to work. A study showed a lower risk of heart disease from just one fast day per month, but there’s another way to get similar benefits without giving up your favorite rib eye but probably need to quit candies.

This increasingly popular among bodybuilders and anyone seeking a longer lifespan and called ketosis. And it will reduce carbohydrates to low levels it will force the body to use fat as a fuel source instead.
Ketosis helps to lose body fat and will retain muscle, it protects against some brain disorders, particularly epilepsy.

Autophagy as a pill

Not yet. But if they can get this done into a pill I can’t imaging the amount of money to be made So, I believe they’re trying.
They said the bodily stress that comes with entering ketosis might be necessary for the benefits.

Just remember to stay in ketosis, You don’t have to fast, or exercise intensely all day every day to experience these benefits Just few hours will do it.

What we learned here

They say that stress and self-destruction lengthens your lifespan.

Also they said that, Since a lot of these things would kill us, like starvation and exercise, it only makes sense that after millions of years we adapted those mechanisms to make them positive.”

Klionsky notes that there’s still a lot we don’t know about the process, and it’s too early to definitively say that autophagy will cure cancer, make you a genius, and stave off aging for good.

There’s a pretty strong case to be made that stress and self-destruction lengthens your lifespan.

“One fundamental problem is that it is still difficult to monitor autophagy in a living organism, especially a human,” he says.

The bottom line: Regular exercise and occasional carbohydrate restriction carry mountains of benefits in addition to their likely impact on autophagy. The best that could happen is a stronger, leaner, and cleaner body. That’s our kind of detox.

Importance of Vitamin B12

Near 40 percent of the U.S. population have marginal vitamin B12 status and 9 percent are deficient.near 40 percent of the U.S. population have marginal vitamin B12 status and 9 percent are deficient. As per U.S. Department of Agriculture, many people in the U.S. have marginal vitamin B12 status as much as nearly 40% and 9% are deficient. You ask what the Importance of Vitamin B12?

The vitamin B12 deficiency increases your risk of serious health problems, it will mimic more serious neurological diseases and can easily lead to misdiagnosis and improper treatment. Read about Cinnamon benefit

The B12 is very important for many functions of our lives. It metabolizes fat, carbs, formation of red blood cells, iron absorption, nervous system function, cognitive health and much more

B12 deficiency can even affect a woman’s Pap test, which screens for cervical cancer. Low B12 can affect the appearance of cervical cells, which can result in a false positive.
Experts now for the purpose of insuring healthy B12 status suggest people need to take a B12 supplement to ensure healthy B12 status.

Near 40 percent of the U.S. population have marginal vitamin B12 status and 9 percent are deficient. Per the U.S. Department of Agriculture (USDA), 1 Vitamin B12 insufficiency and deficiency increase your risk of serious health problems, May even be serious neurological diseases and can easily lead to misdiagnosis and improper treatment.

And if you are wondering what B12 may cause here is a list for what are B12 is required for: Do you suffer from stress

  • Producing adrenal hormones
  • Metabolizing folate
  • Digestion and metabolizing fat and carbs
  • Formation of red blood cells
  • Iron absorption
  • Proper blood circulation
  • Reproductive health
  • Modulation of gut microbial ecology 4
  • Nervous system function
  • Nerve growth and function
  • Synthesizing of DNA
  • Regulation and coordination of cell growth 5

What B12 Deficiency causes

The B12 deficiency can look exactly like multiple sclerosis, Alzheimer’s disease and autism. Check these Gadgets

A film was made by registered nurse Sally Pacholok, a leading advocate for B12 deficiency awareness.6 According to the National Institutes of Health (NIH), a deficiency can even affect a woman’s Pap test, which screens for cervical cancer.
The low B12 can affect the appearance of cervical cells, which can result in a false positive.

If you are a vegan or strict vegetarians who abstain from animal products and do not supplement your diet with vitamin B12 will typically become anemic. And may result in nervous and digestive system damage.

Also, there are claims that B12 is present in certain algae, Tempe and brewer’s yeast fail to take into account that the B12 analogues present in these foods are not bio available. Animal products are the only reliable and absorb able sources of vitamin B12. However, even animal foods have become a questionable source thanks to modern farming practices and, for that, many experts now believe most people really need to take a B12 supplement to ensure healthy B12 status.

Does B12 Deficiency exist between meat eater

There are no association between B12 blood levels and consumption of meat, According to the researchers, rampant B12 insufficiency is not due to lack of meat consumption. Many people simply do not have sufficient stomach acid to separate the B12 from the protein.

There are speculation that the widespread use of antacids plays a significant role, especially among younger people.

The animal products contain B12 and strict vegetarians are at risk for B12 deficiency. But, it is not always the case because absorbing B12 from animal products is very complex process and sometimes even if you eat meat you are at equal risk for B12 deficiency

Can B12 Deficiency Cause harm to newborn
Women need to be aware that B12 deficiency will place their newborn at risk.

For women who are deficient and breastfeed, your child will also be deficient, and may develop neurological symptoms. It’s critical to catch a B12 deficiency early, as impaired brain and nerve development can be very difficult to correct once the damage is done.

Correct deficiency by taking weekly shots of vitamin B12 or daily high-dose B12 supplements. Mild cases may also be corrected by increased intake of vitamin B12-rich foods.

Vitamin b12 deficiency depression

Yes, B12 deficiency also contributes to depression, and other psychiatric conditions.

Symptoms mimic autism and Alzheimer’s,

Research has shown vitamin B12 deficiency can trigger confusion and depression

Another study shows vitamins B6, B8 (inositol) and B12 in combination were very effective for improving schizophrenic symptoms when taken in high doses

Signs of vitamin B12 deficiency

If you feel fatigue most of the time and suffer from lack of energy, Then you may be experiencing B12 deficiency. If you notice shortness of breath, loss of taste and smell, depression and tingling in your extremities then you may be have B12 deficiency.

Here are some signs of B12 deficiency, numb, tingly, “pins and needles” sensation in your hands, legs or feet, which may indicate possible nerve damage. Bumps” containing taste buds. Mouth sores/ulcers.

Here more signs Blurry or double vision, or shadows in your field of vision, caused by optic nerve damage from a B12 deficiency.

Many people at risk b12 deficiency

Many reasons for a B12 deficiency, doctors frequently overlook these common causes, and B12 deficiency is frequently misdiagnosed.

Vegetarians and vegans are susceptible since B12 is derived from animal products.

How Much Vitamin B12 Do You Need

The recommended allowance for vitamin B12 is:27

0.4 to 1.8 micro grams (mcg) for newborns and children up to 13, depending on their exact age
2.4 mcg for people age 14 and older

  • 2.6 mcg for pregnant women
  • 2.8 mcg for breastfeeding women

You don’t need to worry about overdosing on B12 because it’s water-soluble, so your body will simply flush out any excess.

Workout with partner

Do you know the different between working out along and working out with a partner?

Well, here it is when you workout along you may slow down and take your time which still great to do workout but, you don’t have the same results as if when you do Workout with partner.

Partners who’s emotionally supportive will improve the workout results, also who gives you great instructions who tells you what to do and what not to do.

If you are fit that means you have strong and flexible body, and your heart and lungs can sustain activities.

There are many reasons we use to stop exercising one major reason is being uncomfortable, and our dislike of sweating and muscle soreness etc. Read previous blog.

Getting dirty, being out of breath and an intense dislike of working out, is another reason.
That’s the price we pay to get healthy just like anything else in life, we have to pay somehow.

Remember in life there are nothing we can get for nothing we have to pay somehow. To be fit we have to work on it but it is easy. There are much help out there just have fun doing whatever you do treat everything you do as fun, and it will be fun. Enjoy whatever you do.
Success from having exercise partner

Are you getting motivated to work out? Would you be interested to work with workout partner?.

Studies shows more success you might experience, and more quality workout when you work with workout partner.

Also, the study shows the people who found partner exercised more than those who followed their consistent routine.
A study published in Applied Psychology looked at data from over thousand employees at one company and found that those who planned their activities with a partner had better results than those who depended on themselves to increase their activity level. Another exercise blog

Workout with a partner

The effect of working with partner it motivates people in their workout. But sometimes it backfires.

Some individuals may contribute less effort in a team sport when they feel their individual contribution is not readily identifiable. Check this Gadget store

However, psychologists have found individuals achieve greater gain in challenging physical activities when they are paired with another individual who has greater ability.
Here another study will get you scratching your head. They took fifty-five female students from college and split them to 3 teams, and while they rated their fitness as average. They evaluated the teams by their performance on a bike. Alone and with partner. About your Health

The results, When they rode by themselves they went for 10 minutes, and when they rode with partner they went for 19 minutes. So, then they told the team the performance of their team would depend upon the time of whoever stopped first, they went to just under 22 minutes.

Consistency pays off

When you participate in consistent fitness routine. you will experience a number of beneficial results in your mental and physical health. When you understand how fitness can improve your overall health and your daily life, you may find excitement and motivation to engage a workout partner and start enjoying a whole new chapter in your life.

Control how to lower blood pressure

Do you know that exercise helps to lower your blood pressure? Even with modest workout help.

And also helps your immune system. Travel information Blogs

Also, when you reduce Blood pressure you will improve heart muscle function and help with weight management all contribute to a reduction in your risk of heart disease when you regularly exercise.

And for weight loss, you don’t have to exercise to lose weight, it does help.

How to fight depression
Researchers believe exercise may increase body temperature, improve circulation to your brain and improve your reaction to stress.
And if you combine exercise and a low carbohydrate diet, may reduce your risk of diabetes.

The partners who provide emotional support, encourages their partners to workout harder, and more than the ones give instructional support.

You can give someone advice. But doing it in a way without motivation to exercise harder is not good advice.

What makes excellent workout partners

The excellent partners are the one interested in your progress, And the ones engages with you in a relationship and willing to spend times exercising with you, and discussing your program often. Is not simple finding the right partner it is challenging but it is doable.

Where to find exercise partner that you can work with? First try your local gym if you belong to one.

Approach people who you already know and/or people you developed a relationship and think will be emotionally supportive. And if it all fail ask the fitness trainers at the gym recommend someone. They may know some people who frequent in the gym.
You can ask your friends at work if they might be interested in working out with you. Sing up for a class at the local recreation center or YMCA. You’ll bond with new friends over exercise and might even find a new workout partner.

Possibilities are endless. Good luck.

Show respect to be respected

I witnessed an incident once it changed the way I look at some people. Some people are very disrespectful to others and they mention every little incident others do and some is not that serious. But they never noticed themselves. This always annoyed me. I don’t want to act like them.                                They must Show respect to be respected.

Here an incident happened in my present that person said you are wrong about this, and kept trying to put the others down to show superior to the rest. He was so disrespectful and so annoying. And he kept insisting that he knows it all and start to put others down. Don’t be depressed and sad

Maybe this person was right and he could be well inform about the situation. But whether he is correct or not, no one wanted to chat with him after the incident. He was (unintentionally) abrasive, cutting, and even a little unkind. This is precisely how to behave if you want to lose friends and repel people.

I know this person is a nice and friendly person, who just happens to be passionate about he being right all the time. But because of this one personality trait, he is limited in his relationships. And he does not know that this is a fault of his.
Whether you control yourself or words goes flying out of your mouth without thinking, You must do something about handling yourself well around others. Visit the Gadget website

Try to read, there are plenty of books out there are great read my favorite books in this subject is How to win friends and influence people, by Dale Carnegie. I read this book many times and also used a CD in the car listening while driving.

Carnegie teaches us how to inspire others and endear them to you based on raw human truths. And the best part is? His techniques can be applied with ease and full integrity in your own life. All it takes is some tweaking in your style and delivery. And it works like magic. Following are tips from the book that can help you make friends and improve relationship. It can help you as it helped me make friends wherever I go? Tips taken from this book. Read this Blog about friends

Here are the tips from the book

As Carnegie said the name of the person is the sweetest and most important sound to them it can be in any language. So say it more than once say their names often. Use names more in everyday encounters, including emails and even texts. It can be so simple like How are you Albert? People love to hear their names you can not imagine how personal and happy it makes them.

Why am I so negative
In general most people they stay away from negative people. Negative people are not attractive. On the other hands optimistic and positive are very alluring.

When a negative thought arises and want to cross your lips don’t, crush it. Say nothing.

If two things are true, choose the more positive option! Have fun with some exercises click here

Always think good in people it helps you pick the positive thing to say. Make it a hobby for you when you want to say something always look for the positive thing to say, And if no positive thing to say then don’t say anything.

Everyone wants to be important. 

So, be positive, and spread joy into this world. Think about this anybody can say bad words, and insults others but, finding the right words to say that pleases others is much harder so challenge yourself.

Do it and be sincere. Don’t hold back? Everyone loves a sincere compliment.

And as Carnegie says, “The deepest urge in human nature is the desire to be important.” As you notice someone did something great today, Go ahead and tell them, let them know and you notice the happiness you will enjoy.

People crave appreciation, so have respect for the other person and value others openly and frequently. If you do this often, you will become the biggest friend magnet around. Make sure your compliments come from the heart. Insincere flattery has the opposite effect, we all can tell the difference.

Ask question get answer

Communicate with questions and answers and don’t just ramble about yourself, It baffles me how some people do this. A lot of people will ramble talking about themselves without offering a single question to their companion. Do some Traveling

Talking about yourself endlessly is not interesting to others Just remember people like to talk about themselves and you should help them do it if you want to impress them. Talking always about yourself It’s boring and It’s rude. You should be genuinely interested in other people as Carnegie says, ask questions: “How is work?” “What are you doing this summer?” “What interesting movies you seen recently?” Be interested in other people! Natural curiosity always works.
Show me happy face

Put on a happy face, smile it is easy. And it will make the other smile too, and here we go everyone smiling what a great feeling.

I started doing this way back, and here it is I put a smile on my face always even if alone that way I will have smile on without thinking. And when walking somewhere others seem me with a little smile on, they assume I’m communicating with them and they smile back and sometimes they say Hello many times when I’m with my wife and someone say hello. I say hello back with little bigger smile and she asks me who is that person? I said I don’t know them and she asks why they say Hi I said because I’m smiling they assume smiling for them.

Smile cost you nothing but it does so much for both you and the other person, After having the smile on just a little smile I’m not saying laughing loud so people think I’m crazy. When you do that you can get in great mood and feel happiness.

Cost so little and it does so much.

How to win an argument?

As Carnegie says, “The only way to win an argument is to avoid it.” When argument starts everyone involved and the surrounding ones become very uncomfortable and angry, it doesn’t help anyone. Instead, argument lets communicate and discuss our differences, Makes everyone happier.

Let’s communicate and help each other that way everyone benefits. When you communicate and help friends and smile to others makes everyone happier and you will enjoy your life better.

If you want to be important, make everyone around you feel important first.

Breathing exercise for relaxation

Life in general is very stressful, We work hard we get stressed doing it, Then at night can’t sleep well, and spend the days tired and not feeling good about it. Does it ring a bell or two.? We need Breathing exercise for relaxation

Life is very stressful but, There are plenty of ways for relaxation. You don’t need massages and it’s expense. You just need a pair of healthy lungs and breathing for about 10 minutes. Using breathing techniques used with Yoga meditation

Useful things know

Controlled breathing keeps your mind and body functioning well. It could also lower blood pressure. Also, helps you to feel calm and relaxed. Click for the gadget store

When negativity hit, it doesn’t matter what you are doing or where you are always finds its way to us. Here what you can do to stay calm and move on.

Healthy breathing techniques

Good breathing technique that helps. How to do it? well we start with the breath. Start the breathing inhale and exhale on the four. Inhale while counting to four then exhale counting to four( all through the nose, which adds a natural resistance to the breath). Then go for the six and then to eight all the same but count goes 4 to 6 and to eight. It will calm you down.

You can do this at any time very good idea before bed time, it comes you down.                      Check for more exercises

Good ways relax

Well, how to do that? Start by closing your eyes and focus on tensing and relaxing each muscle group for two to three seconds each. Let’s start with your feet and toes, then move up to the knees, thighs, gluts, chest, arms, hands, neck, jaw, and eyes and maintain slow breaths.

If you unable to keep up breathe in through the nose, hold for a count of five while the muscles tense, then breathe out through the mouth.

It works everywhere at home, at work or almost anywhere, be very careful from Dizziness it is never the goal. Well If it happened tone it down to just a few seconds. More exercises

You can also do this one, begins with a long, slow inhale, followed by a quick, powerful exhale generated from the lower belly. Once comfortable with the contraction, up the pace to one inhale and exhale through the nose every one to two seconds, for 10 breaths.
Techniques for managing stress

While stress, frustration, and other daily setbacks will always be there, the good news is, so will our breath.
Breathing is so easy and normal right? Not so fast. About exercise, inhaling and exhaling it’s a little more complicated than we think. Should we breathe in through the nose and out through the mouth?

Whether the goal is running, lifting, read on to discover the best breathing techniques to put optimal performance well within reach. When your action Plan to hit the turf, track, or squat rack, breathing isn’t exactly the first thing that comes to mind, smooth and efficient breathing is crucial for delivering the oxygen our bodies need to perform functions properly.

Proper breathing can also help athletes exercise longer with nix side stitches, and even calm the mind. With a little extra awareness, that A game could be just a few breaths away.               Thinking of Traveling?

Breathing and running

Finding the right running form, and strategy can be challenging enough, but a runner’s work doesn’t end there. Huffing and puffing your way around the track won’t get you to the finish line. In fact, studies show that improper breathing technique can affect your speed and performance.

There are no set rules, you do what you are comfortable with. Some runners find it most comfortable to take one breath for every two foot strikes.

That means taking two steps left and right while breathing in, and two steps while breathing out. Synchronizing the breath to running will keep the organs from putting unnecessary pressure on the diaphragm, which can impede breathing. And that makes running very uncomfortable.

Nose breathing vs mouth breathing

Studies was done comparing nasal and oral breathing during exercise, most have used small sample sizes with somewhat inconclusive results. The advice is to breathe via the mouth during exercise, as this is the route of the least resistance.

Other experts say that nose breathing has its own benefits, including increased CO2 saturation in the blood, which creates a more calming effect, Breathing in through the nose can also help warm the air entering the lungs.

Breathing the right ways

Breathing muscles are an integral part of the core stabilizing and postural control systems, it’s best to take a deep breath and then brace the core. This makes us more difficult to knock over, it will also help protect the spine,

There is not a correct way to breathe on the playing field or while running, the breath should come from the diaphragm. In general, the rib cage should expand in a 3D pattern, top to bottom, back to front, and to the sides.

Aerobic activity isn’t the only exercise that can benefit from good breathing form. Anyone who hits the weights regularly has probably heard exhaling on the exertion of an exercise is the way to go. It’s sound logic: Contracting the respiratory muscles will help brace the load during heavier lifts while maintaining lumbar stability.

Using the bench press as an example, exhale slowly and continuously while pressing the bar, then inhale at the top of the lift or on the return. Just remember that once that barbell is pressed, the weight doesn’t vanish. Check this Pets site


Benefits of yoga for all

It is Time to finally unwind? Reaching savanna might be tough without using the breath as fuel. The good news there are two popular breathing methods to help you chill out or power through.

For “equal breathing,” match an equal-length inhale to an equal-length exhale. This fundamental style of breath is said to calm the nervous system, lower blood pressure, and reduce stress. Simply breathe in and out through the nose, maintaining a slight contraction in the back of the throat. If you sound a bit like Darth Vader, you’re doing it right,
What best not do

Still short of breath? There is such a thing as strength training for the respiratory muscles, which has been shown to improve performance in endurance and high-intensity sports. There’s even an app for that (Breathe Strong), Ditching the cigarettes, correcting bad posture, and keeping allergies and asthma in check are also key to better breathing. So whether it’s the first lap or the fourth quarter, go ahead and let the breath maximize your potential for success.

Why important do exercise

Do you ever wonder Why important do exercise I always did growing up. And there one area you feel like you can’t do enough it is the abs specially the lower abs.

No matter how much you do you feel like you need to do more. Well the reason for that is you need to do exercises for the whole body and not be obsessed with just the abs.

. How to lose weight

If you look to lose weight and show muscle definition, you will have to work the whole body. And also need well-balanced diet to have Abs result. You need to train the core it is the center for balance and to help with the back pain. Click here for Exercise clothing

How Use Exercise Schedule Wisely.

. Exercises lower abdominal muscles

Just so you know Our bodies stores most of excess fat there…. It is difficult to strengthen the lower belly muscles for that reason. And for women, the hormone estrogen naturally wants to hold onto fat in this area.”

So what is the most effective lower abs exercises as a workout. So it is going to hurts to laugh the day after these exercises.

. Best time workout day

The following exercises you can do 60 seconds each and rest 10 seconds between moves. And do the entire circuit 1 to 3 times. How To Weight Exercises Lose Weight

. Heel Tap

Lay on your back with your hands under your butt, knees bent, lift your feet like table-top position. Then lower your feet until your heels barely touch the ground. Squeeze your abdominal to help raise your feet back up to table-top.

. Do mountain climber exercise

Start with a high plank position, keep your body straight and hips level, lift right foot and draw right knee to chest between your hands. And return right leg to plank, lift left foot and draw left knee to chest between your hands. Alternate as quickly as possible, keeping your core tight and without hiking your hips.

. Do scissors exercise work?

Lie flat on your back, with hands behind your head, lifting head and shoulders off the floor. Using your abdominal, lift legs a little off the ground and scissor kick, alternating one up and one down.

. How to Slider Pike

Get a towel for this one. Start in high plank position with both feet on sliders. Squeeze low abs and pull feet toward your hands, lifting your hips toward the ceiling into a pike position. Slowly push feet out to lower into starting position.

. Do the Straight Leg Raise

Lie on your back face up position, place hands under your low back and brace your core. Lift straight legs slowly off the ground. Slowly lower them back to the ground. Do not do this if you suffer back pain.

. Knee tuck exercise

Start with a plank position both feet down together. Pull both feet in toward your chest. Make sure your shoulders do not hunch and not allowing your upper body to lean forward too much. Brace you core and pull feet toward your chest. Push feet back to return to high plank starting position. Best Belly Fat Exercise

. How to cross Body Climber

Start with high plank position with body straight with core is braced, lift right leg and draw right knee toward left elbow. As you return right leg to plank, lift left leg and draw left knee toward right elbow. Continue to alternate.

. How to Rolling Plank

Here we go low plank position on forearms. Hold for 10 seconds, then roll on to your right elbow, stacking feet, and hold side plank for 10 seconds, engaging your obliques. Roll back through center and over to the left elbow, stacking feet, and hold 10 seconds. Continue to alternate, keeping core engaged and not letting your hips drop.

On your back with legs extended. Knees together, feet flexed, arms overhead. Take a big inhale. As you exhale, lift arms up and forward, and use your abs to slowly roll up to a sitting position. Squeezing abs again, slowly lower down to starting position.

. What about Jack Knife

On your back, extend your legs, feet together and extend arms overhead, Inhale and as you exhale, squeeze abs and raise right arm and left leg, touching hand to foot. Inhale and lower to starting position. And Repeat and switch sides

How to lose weight without giving up alcohol

This sounds great well How to lose weight without giving up alcohol?. And Carbs?

Are you carrying those extra pounds? and trying to lose them? If the answer is yes then keep reading.

What else you like to do Nice meal with an alcohol drink and a nice Dessert that goes with it?

What else can you add that you’ve been told is bad? Maybe dairy, gluten, or non-organic foods?

Have you Made your list? Great. This is a painting of your life.

How do you like it? A work of art correct? Doesn’t it makes you smile? Maybe that’s how some people feel, but most don’t like the way it looks. And that’s a great thing. Check out this

Best foods eat stay healthy

Here the surprise, You need to keep all those foods in your life going forward.

By now, I guess you are confused by now correct? Well what most do is they step into the wrong extreme behavior, and who knows what the long-term consequences might be. I have seen and heard lots of frustrations from people started out innocently wanting to lose a few pounds, Then later they get frustrated from the result and start getting angry and at themselves.

What you like to eat?

I don’t know about you, But I do enjoy a nice steak, I like pasta sometimes and some desert. But in Moderation and I never crave food because I don’t punish myself hoping to lose weight. I know when I’m full that means I had enough and I don’t push myself to over eat anymore. I love to enjoy myself.

I believe if you like something like Nice steak and Bread, Cutting those completely may sound good but, what about when you come back with a vengeance and eat lots of them because you miss them Not so good wright?.

But if you have them on your menu you wouldn’t miss them and don’t over eat and mess up you routine. You have to enjoy life. Don’t push yourself to overeating that way. Don’t make yourself miserable for no reason.

Set a reasonable goal that wouldn’t eventually hurt you more than it help you.

No willpower lose weight

Let’s make this long terms. Not to starve yourself for 2 months lose few pounds and get lose on food. This will not work long term.

You have to do something you can live with. Eat what you like and eat in moderation, stay active and no expensive supplements.

Do not restrict yourself from the food you like, and be miserable. And at the end, get lose over eat anything come in sight. This approach will not help you but it will harm you. Another way to excersize

Healthy snack foods buy

Some people like to snack in between meals, and most of the time the snack can be as big as a meal. That’s when you need to be careful because you are adding an extra meal that way.

Everything moderation including moderation

Some people love checklists because it makes them feel great to cross off items and feel accomplished. The accomplishment part is great. The long list? Not so much. If you know this or not, you’re laying the foundation for failure.
To be successful in life it depends on consistency more than anything else. Do not ask daily “What do I want to accomplish?” But ask, “What’s the easiest thing to do today that will help me toward my goal?”

You must know this, difficult tasks to practical, doable ones. When you do good, makes you feel good. Success breeds success, and that creates habit. And habit makes everything easier. That is the goal we look for: making change feel almost too easy. Plan workout time
Do what you love and feels necessary to succeed?

Never swear to never drink, or eat certain things, because you thing of change to the better. Let me tell you, you are setting yourselves for disaster and failure.

In a situation you might feel torn between : Stay with your goal or break it? Remember to do what you feel is necessary to succeed?

Those are not questions you want to be faced with. At least, not at the beginning. Start with simpler tasks you can master. For example:

  • To eat vegetables two times a day.
  • Sleep at least seven hours per night.
  • To drink two glasses of water with a meal.
  • Go to the gym three times a week.
  • And stay active

Set a goal for yourself and don’t restrict yourself too much, if you do than you’ll get of it in short time. You need to do thing that is good for you and you must like what you do or you’ll leave it quick. No one will admit Making change is hard.

Make Easy on Yourself

Leave room for imperfection in your goals. Let’s say you set goal as three times a week will go to the Gym. Remember not to schedule yourself to the max, just keep in mind things happing and don’t go to the max leave yourself a wiggle room. you need to leave yourself a free time for the unexpected. You don’t want the feeling that you failed.
Try to make it as easy as possible to succeed. Do not set yourself to failure. Remember Small successes will create positive reinforcement. When you put all your energy into learning the material.” When that happens, it’s hard not to succeed.

If you’re planning a vacation click

Exercise as stress tool

Thе Amеrісаn Cоllеgе of Sports Medicine (ACSM) defines, аеrоbіс Exercise as stress tool аѕ аnу activity thаt uѕеѕ thе large muѕсlе groups.

And is continuous and rhythmic in nature. Exаmрlеѕ оf ѕuсh еxеrсіѕеѕ and асtіvіtіеѕ іnclude running, swimming, сусling and dancing.

The рhуѕісаl benefits оf аеrоbіс exercise in саrdіо vascular health have bееn studied аѕ both preventive and rеѕtоrаtіvе. Thе goal of аеrоbіс еxеrсіѕе is tо rеасh a hеаrt rаtе that іѕ appropriate fоr age and fitness lеvеl.

Thе Center fоr Dіѕеаѕе vеrу clearly identifies the іmроrtаnсе рhуѕісаl асtіvіtу and еxеrсіѕе іn the prevention of соrоnаrу hеаrt dіѕеаѕе, dіаbеtеѕ and hуреrtеnѕіоn.

Regular еxеrсіѕе increase high density proteins (HDL), while dесrеаsing lоw-dеnѕіtу lірорrоtеіn (LDL) рrеventing the buildup оf рlаԛuеѕ in your аrtеrіеѕ.

Aсtіvіtіеѕ ѕuсh аѕ running, swimming, biking and dаnсе would bе tуреѕ оf аеrоbіс еxеrсіѕеѕ.

What about An aerobic exercises

An aerobic еxеrсіѕеѕ аrе lоw іmрасt еxеrсіѕеѕ that do nоt rеԛuіrе аn іnсrеаѕе іn oxygen hоwеvеr dо rеԛuіrе an іnсrеаѕе іn energy for соmрlеtіоn. There аrе three tуреѕ оf anaerobic еxеrсіѕеѕ. Iѕоtоnіс exercises, ѕuсh as weight lifting, require muѕсlеѕ tо mоvе аgаіnѕt rеѕіѕtаnсе wіth mоvеmеnt. Iѕоmеtrісѕ require muѕсlеѕ tо contract without mоvеmеnt. Strеtсhіng exercises аlѕо ѕuрроrt jоіnt іntеgrіtу, mobility аnd flеxіbіlіtу. Thе рhуѕісаl bеnеfіtѕ of anaerobic еxеrсіѕе ѕuсh as weight trаіnіng аrе іmроrtаnt іn рrоtесtіng bоnе mаѕѕ.

What about exercises and nutrition

Rеѕеаrсh ѕhоwѕ that exercise, along with nutrition, аrе important components іn ѕtrеѕѕ management.

Aеrоbіс еxеrсіѕе саn bе a practical wау tо battle the fight ѕtrеѕѕ rеѕроnѕе that іѕ еlісіtеd bу a stress.

Sleep, relaxation and nutrition wеrе аlѕо mentionеd аѕ раrt of a comprehensive stress management рlаn. Stress management рrоgrаmѕ often include еxеrсіѕе аѕ a component ѕtrеѕѕ reduction and mood elevation.

Studіеѕ hаvе shown that physical асtіvіtу, including exercise, аrе an effective tool in reducing anxiety and the реrсерtіоn оf ѕtrеѕѕ among adults.

Thе increased physical demands of exercises

Will trigger adrenaline tо be rеlеаѕеd into the blооdѕtrеаm fоr enhanced performance.

Thе heightened аrоuѕаl state from adrenaline may contribute to the mооd еlеvаtіоn after a workout. Studіеѕ indicate a correlation between the uѕе оf aerobic exercise and a dесrеаѕе in anxiety and depression.

Both fatigue and anger hаvе negative іmрlісаtіоnѕ to the overall well being оf аn individual. The bуproducts оf the ѕtrеѕѕ response continue tо circulate іn the body and саn effect the оvеrаll health оf an individual.

What about boxing or martial arts

Boxing оr mаrtіаl аrtѕ require соnсеntrаtіоn, еnеrgу аnd dіѕсірlіnе. Thеѕе exercise рrоgrаmѕ соmbіnе strength trаіnіng with аеrоbіс асtіvіtу fоr overall рhуѕісаl соndіtіоn.

Thіѕ tуре оf еxеrсіѕе аllоwѕ a соntrоllеd орроrtunіtу fоr the fight rеѕроnѕе tо ѕtrеѕѕ tо bе асtеd оn. The uѕе of lаrgе muѕсlеѕ рrоvіdе lаrgе іnрut thrоugh thе joints whіlе реrfоrmіng аеrоbіс tуре fооtwоrk for еxtеndеd реrіоdѕ оf tіmе. Rеѕultѕ of ѕuсh асtіvіtу еxеrсіѕеѕ include fееlіngѕ of реrѕоnаl соntrоl, ѕtrеngth аnd аbіlіtу.

Will exercises help for stress

Thе uѕе оf еxеrсіѕе for stress mаnаgеmеnt іnсludеѕ the рrоtесtіоn against dіѕеаѕе, dіѕаbіlіtу аnd injury. Prоmоtіng рhуѕісаl strength, bаlаnсе аnd cardiovascular hеаlth will support іndереndеnсе аnd аn overall sense оf реrѕоnаl еffісасу.

Exercise also wоrkѕ tо remove stress hоrmоnеѕ frоm thе body whісh can affect іmmunе hеаlth аnd overall рhуѕісаl and psychological wеll-bеіng. Exercise рrоvіdеѕ mаnу іndіvіduаlѕ with opportunities for ѕосіаl ѕuрроrtѕ and gоаl dіrесtеd behaviors.

Thеѕе орроrtunіtіеѕ for goal dіrесtеd bеhаvіоrѕ can rеѕult in аffіrmаtіоn аnd validation оf abilities. Strеѕѕ mаnаgеmеnt рrоgrаmѕ often іnсоrроrаtе muѕіс оr gаmеѕ tо еnсоurаgе positive іntеrасtіоnѕ wіthіn a ѕеѕѕіоn.

Having fun is оftеn thе fосuѕ оf fіtnеѕѕ groups ѕuсh as bооt camps аnd walking clubs. Fіtnеѕѕ іѕ a lіfеѕtуlе whісh ѕuрроrtѕ hеаlthу living.

Good ways to relax

Have you ever get one of those annoying days, when nothing goes right just from the start?

This remind me of a joke I heard it from Rodney Dangerfield and he said When I woke up this morning nothing went right I put a Shirt on, the button fell off, then I put my pants on the belt buckle fell apart. I put my tie the tie fell off and then I unlocked the door the lock fills off, now I’m afraid to go to the bathroom.

It is funny but think about it we all had at some times a day like that it is not fun at all at the time. It is OK to laugh at it later (Much later) I’m sure we all have those bad days Correct?

Here one day I remember, when I get up it felt not right, don’t know why, but it wasn’t great day. Left home one morning and stopped for a coffee and bagel as I do every morning.

I had coffee spelled on my shirt, but I can’t be late that day had to keep going to the office.

When I got there open my PC I had tons of emails and lots of work waiting for me.

Think about it now I have lots of work daily but that day somehow felt a lot more. And felt like lots of obstacles thru the day.

So today feels like overdue for vacation at one of my favorite places.

But there is no time for vacation too much to do but I must relax to go through the day.

Well here’s a list of things you can do to relax and calm down stress in short time. Some work out will help Check this Blog

Food and Drink

Benefits drinking green tea honey

Drink a cup of herbal tea. Green tea is a source of L-Thiamine, a chemical that helps relieves anger. Boil the Water, pour it out, and take a soothing sip

Eat sweet-stuff

Little square of chocolate (about 1.4 ounces) will calm your nerves down. Dark chocolate regulates levels of stress hormone

. Enjoy a Crunchy Snack

Munch on a candy bar to relieve stress or crunchy and salty snacks. Or some trails mix or a bag of celery sticks will work just as well.

-What about some Honey———

Take a spoon of honey it will replace stress. And a natural skin moisturizer and antibiotic, honey also provides compounds that reduce inflammation in the brain, meaning it fights depression and anxiety.

Chew on a Gum ——-

Do you want quick and easy way to beat stress try Minty, fruity, or bubble-gum flavor, a stick of gum is a surprisingly. Just a few minutes of chewing can actually reduce anxiety.

Do you like to bite into a Mango?

Do you know that Mango fruit packed with compound called linalool that helps lower stress levels? Take a little break to munch on a juicy Mango

What about some exercises

Let’s start with meditation. Five minutes of peace is all it takes to reap the benefits of meditation. There’s evidence that just two quick bouts of silent meditation per day can relieve stress and depression. Find a comfortable spot in a quiet place, concentrate on your breath

Remembering breathe

And just relax nothing could be any easier. Take deep breath it can help with blood pressure

Time for Progressive Relaxation

Squeeze, release, and repeat. Progressive relaxation involves tensing the muscles in one body part at a time to achieve a state of calm.

The method (also used by actors this is a great way to help fall asleep.

Try to Count Backward

It’s not an IQ test, but it is a way to relax. When you are worried try slowly counting to 10 and then back again to calm down.

Now close Your Eyes

James Taylor said it: You can close your eyes, it’s all right. Take a quick break from a busy office or a chaotic household by just lowering your eyelids. It’s an easy way relax.

Rub Your Feet over a Tennis Ball

Do you play tennis? Just bring one ball. You can get an impromptu relaxing foot massage by rubbing your feet back and forth over a tennis ball.

Try squeezing hard on a Stress Ball

When you get frustrated with a coworker, get a tennis ball and try to squeeze it hard. While driving the freeway I know it can be stressful squeeze the ball a stress ball it can help relief stress, portable, and non-violent way to relieve tension.

Put wrist under cold water drips

Forget about perfume just go for the cold water and let it drop on your wrists. There are major arteries right underneath the skin, so cooling these areas can help calm the whole body.

When you feel the stress be alone

Five minutes of alone time can help you collect your thoughts and clear your head.


Look for the Sun

The sun is some stress relief. When it’s a sunny day, head outside for an easy way to lift your spirits. Bright light can be great effective treatment for people who suffer from depression, it will cheer you.

Clutter around you could create stress

Whether at home or work, if you let the area around you get too many clutters it could create stress.

Always take few minutes of your time to organize things around you, Believe me it is time well spent. And keep your stress level down

You can always do some exercises it will help your stress level.

Have you ever thought of doing Yoga?

Let’s try it. Let’s do some Yoga. Put your feet up—against the wall. The Vipariti Kirani yoga pose involves lying on the floor and resting the legs up against a wall. Not only does it give the body a good stretch, but it helps create peace of mind, too.

And do some stretches Standing up for a quick stretch can relieve muscle tension and help us relax during a stressful workday.

You can also try running in place. We may not be able to run away from stress, but it’s worth practicing. Try running in place for a few minutes.

Or take a quick walk. Just walk your stress out. When you’re feeling overwhelmed or having trouble concentrating, go for a quick stroll around the block

What are your favorite things to do?

Whatever it is does it, listening to music, dancing, Walking singing, play games we are all different. Work in your garden, water your plant. Play with your pet, Laugh out loud, Talk to people whatever you like to do just Do it.