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Five Good Habits If You Are Training

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five good habits if you are training

It takes consistency to make things a habit. Doing things over and over everyday will train your memory to do it without any reminder or push to self.

Here are five good habits which is best to do especially if you are training or doing intense workout;

Warm upthis should be done before exercise in which will make your body heat up and be ready to workout. Warm ups can be as simple as jog in place, jumping jacks or lunges or choose to start an intense warm ups like sprints, bear crawls, or stairs climbing. Anyhow do something that can make you sweat a little bit and feel some burning. Make it a habit to warm up before workout to boost your energy and prepare your lungs.

Stretching doing this every after training or exercise will prevent you from injury and soreness. You can do basic yoga poses to stretch such as downward dog or simply work your superman pose. Make it a habit to stretch every after workout to reduce soreness and slow down your heart rate.

Eating healthy and in moderatehaving a good diet helps the body recuperate faster and sustain more energy. It will be easier to loss weight or reach your weight goal if you watch what you eat. They say, you are what you eat, so depending on your weight goal either to loss weight in which you should be eating less carbs and more fiber rich foods; or to gain lean muscles so eat more protein. Also, make it a habit to eat in moderation, smaller meals is more encouraged 5 times a day than eating once or twice with big full meals. It will take time to get used to food such as juicing, greens, less carbs and so on. Advice is to do it gradually. 

Drink plenty of water our body are consist of so much water, every workout you sweat and loose a lot of water. Therefore drink at least 8 glasses a day or as many as you can. Water keep our body hydrated which is essential during training. Hydration helps the body function properly such as burning those calories. Make it a habit to drink more water during the day and less at night.

Sleeping on time it is essential to have a proper and enough sleep everyday. Especially if your training, sleep helps the sore muscles to heal and will definitely provide our body the energy needed to conquer the next day of training. Make it a habit to sleep at least 8-9 hours a day and get to bed early to be able to wake up early the next day.

These are just  some good habits to do when you are into intense exercise/training or any sports to make sure your body is in good condition all the time.

Doing physical intense activities needs good healthy habits.

Achieve Flat Abs with 2 Minutes Workout Daily

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how to achieve flat abs with 2 minutes workout dailyHow to achieve beautiful abs?

Is there any easy and short routines?

Abs or abdominal exercises are those that affect the abdominal muscles.

This is one of the most noticeable and most exercised part during workout.

Here is a list of ab workout routines that only takes 2 minutes of your time, thus easy and short.

You will be needing a soft mat or space to be able to comfortably do it.

Each routine should be done 20 seconds each, everyday until you reach desired abs shape.

  1. Knee-to-elbow crunches – lie on your back on the floor; raise your arms behind your head; lift your shoulder towards the ceiling and reach your elbow to your knee left and right; slowly go down as you inhale then do it again.
  2. Flutter Kicks – lie on your back on the floor; lift your legs one by on left and right make your to keep it raise up
  3. Scissors – same with flutter kicks only that this time you will cross your legs while on lift.
  4. Hundreds – this is a classic Pilates warm up. Lie flat on a mat with your legs squeezed together and long, strong arms by your side. Raise your arms, reach them forward over your thighs and pump your arms up and down with energy as you breathe in and out.
  5. Reverse Crunches – lie on your back on the floor; put your arms beside your body; lift your legs and hips upwards and reach for the ceiling.
  6. Sitting Twists – Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your legs should be bent at the knees. Elevate your upper body so that it creates an imaginary V-shape with your thighs. Then twist your body from left to right.

This can be done at home daily with your other workout routines to ensure flat abs.

Figures with abs signifies a leaner and stronger body.

30 Days Beach Ready Belly Challenge

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30 days flat belly challenge30 days flat belly challenge

Are you ready for summer? Or should I say, are you ready to flaunt your body in the beach?

Summer is fast approaching, the heat, time-off, water and fun in the beach are what we look forward to.

People will be expected to wear less clothes and/or in a swim wear.

It would be nice to be physically fit and have a good looking body wearing these type of clothing.

So before all the fun begins, try these challenge to gain some beach ready belly.

This workout should be all be done from day 1 up to day 30 religiously. It would take at least 1 hour of your time everyday.

Jumping Jacks – in a standing position start jumping while arms over your head.

Lunges – start on a standing position, lift your right foot off the ground and place your right foot on the ground heel first. Then, twist your upper body to the right. Shift you left leg forward then twist.

Squats – stand upright with feet shoulder width apart. Bend and do squat position while keeping your back flat. Return to upright position and repeat.

High Knees – while running in place, raise your knees above reaching waist level or as high as you can simultaneously.

Ab Crunches – in a flat clean surface, lay down on your back and put your arms across your chest while curling your feet close together. Then, start lifting your head and shoulder in upward position holding your feet on the ground. Slowly put your shoulder and head back to the ground. Repeat as many as you can.

Jog or Run – take a break outside and jog or run for 10 minutes or as long as you can.

Try to rest every after 2 days or in the middle of the week to prevent from injury and soreness. Also, watch your diet, eat more vegetables, fruits, meats and less carbs.

Drink plenty of water to hydrate and replenish your energy.

Be summer ready!

How to Loss Fat in 30 Minutes?

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30-minutes-fat-loss-challenge

Time is very precious and hectic especially on weekdays, with all the work, chores and activities to attend to time is just not enough.

But even doctors advice to exercise everyday, to be healthy. As much as possible spare at least 30 minutes of your day to exercise.

There are so many ways to exercise, yet the simplest workout are the most effective and easy way to loss fat.

These workout routines will answer the question “how to loss fat in 30 minutes?”.

It can be done at the comfort of your home, find a good space and set your time for 30 minutes, workout these routines.

  • 30 Jumping Jacks – reach as high as you can to stretch up those arms and legs.
  • 20 Lunges – be creative and use some weights to add some intensity.
  • 20 Squats – use kettlebells to workout those arms strength and pressure on your thigh area.
  • 30 High Knees – keep your knees as high as you can to workout those thighs and legs.
  • 50 Ab Crunches – try to lift you shoulder and head at the same time to avoid neck injury.
  • Jog for 10 Minutes – do this as fast and long as you can for better cardio.

It is best to do this once you wake up in the morning, before having your breakfast or getting to work.

Try also to warm up or stretch before to avoid getting sores.

Start your week right, healthy and feeling good.

Why Yoga is good to your body?

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How good yoga is to your body?

What is yoga? What are its benefits to your body?

Yoga is now one of the most popular kind of workout. This can be done from the privacy of your home or in class.

People are getting fond of doing yoga, especially women – working or housewives.

Yoga is widely practice for health and relaxation purposes. In which it includes breathing control, meditation, and learning specific bodily postures. Yoga is a matter of physical, emotional and mental form of disciplines.

And yes, there are so much benefits of this workout regime.

But we listed some below;

FLEXIBILITY. The workout positions helps the body learn and adapt to be flexible enough to stretch and curl. Also teaching your body a good sense of balance and good posture.

STRENGTH Yoga helps the body to gain strength while doing the movements and shifting positions. It involves the entire body to workout such as the bones, muscles and mental strength. This also can help our body to lose weight as you can sweat enough to burn calories/fats from your body. With yoga, you can gain self-confidence.

BREATHING AWARENESS. This is one of the most effective way to exercise proper breathing. With some meditation techniques, this requires you to practice controlling your breathing properly and benefits the body for having a good cardio and more able body to workout.

RELAXATION. Yoga is great for reducing stress allowing yourself a great relax feeling. Which also helps getting a better sleep.

CONCENTRATION. This workout allows to better control our bodies. It takes a lot of discipline to gain focus and teach our body to concentrate. With yoga techniques, this is one of the main benefit.

Start from beginner class meaning the easy postures and movement, don’t push yourself too hard and gain injury instead of wellness.

There are different types of yoga, class routines to do as well as etiquettes to remember. But don’t get overwhelmed, be prepared, gear up and attend the class.

Do yoga and gain these benefits!

10 Most Favorite Exercises You Can Do With Dumbbells

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10-most-favorite-exercises-you-can-do-with-dumbbells

There are so many exercise equipment you can use to work out. They have various styles, specific used and benefits like for cardio, weight and strength exercise.

Equipment’s such as treadmill, medicine ball, bicycles, boxing pads, etc.

Yet, one of the most common and used equipment there is, the dumbbell.

Dumbbells are  used in weight training, they are made of either metal bars or cast iron with metal plates on both sides. Can be used individually or in pairs, with one in each hand.

Here are 10 Most Favorite Exercise using Dumbbells;

  1. Biceps Curl – with a dumbbell on each hand start on standing position. Arms should be hanging at your sides while palms facing forward. Then flex your elbows to curl the weight in a controlled motion. Pause the motion then go back on the staring position.
  2. Shoulder Press – with a dumbbell on each hand start on standing position. Do the pressing movement by extending your arms, flexing and abducting your shoulder to rotate the arms as you press above your head. Pause at the top then go back on the staring position.
  3. Overhead Triceps – start on a sitting position, hold dumbbell on one hand directly above head with arm fully extended. Try to clasp  elbow with free hand for support. Then, slowly fold elbow so dumbbell is lowered behind head. Finally extend arm back to staring position and repeat.
  4. Front Raises – on a standing position, knees slightly bent, shoulder with apart. Palms should be facing towards thighs. Raise one dumbbell directly in front of you. When arm is parallel to ground lower dumbbell slowly back then repeat with the other arm.
  5. Hammer Curls – in a standing position with dumbbells both sides. Turn palms inward so they face body. Curl dumbbells up slowly keeping your elbows close to sides. Do as many repetitions as you can.
  6. Flat Chest Press – Lying flat on a bench or mat, hold the dumbbells directly above chest with arms extended. Then lower dumbbells to chest on a controlled motion, press dumbbells back to starting position and repeat the movement as many as you can.
  7. Half Squats – Holding dumbbells at sides, stand upright with feet shoulder width apart. Bend and do squat position while keeping your back flat. Return to upright position and repeat.
  8. Lunges – Holding dumbbells at sides, stand upright with feet shoulder width apart. Step one foot forward about 2 feet and bend your knees to 90 degrees nearly it touches the ground. The push off with front foot to return to starting position.
  9. French Press – lying on a flat surface or bench, hold dumbbells with both hands directly above chest with palms facing and just about touching each other. Locked your shoulders and let your elbows fold so dumbbells are lowered down to either side of head. Go back to staring position and repeat.
  10. Triceps Kickback – standing position right beside a bench place one arm and leg on the bench. Upper body should be parallel to ground. Holding dumbbell raise your elbow so upper arm is parallel to ground while elbows bent on right angles. Then extend elbow so entire arm is parallel to ground and go back to starting position, repeat. Switch position and work on the other arm.

There are so many dumbbell weight class to choose from. In using this equipment, you should be conscious on how heavy you can carry to avoid any injury. Better start on lighter weights and as you get used to it move on to higher weight.

Dumbbell exercises are good for building and strengthening muscles on upper body especially the arms and shoulders part.

Try these 10 most favorite exercises using one of the most effective tool, the dumbbells.

7 Tips for a Trimmer You

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7 Tips for a Trimmer You

Gain weight from holidays? So much party, still feeling bloated and trying to cut down calories.

This time you wanted to feel better and lose some weight. With so many resolutions losing weight is one of the most difficult to achieve.

To lose some pounds this year here are 7 simple tips you can take to reach that goal.

1.Drink plenty enough water. Our body is consist of average 65% water, so it important to keep it hydrated. Hydration leads to hunger. Drink as much as 8-ounce glasses a day, also it is best to drink a glass full of water every before meal.

2.Sleep more. Study shows that lack of sleep leads to weight gain. Sleep deprivation can cause cravings, moody feeling and laziness. It is recommended to get at least seven hours of sleep everyday.

3.Choose Food Wisely. There are so much food types and nutrition available to consume. Good, junk and we thought good kind of foods are up for sale on the market so better choose your food wisely. Choose foods high in protein and fiber rich foods to make you fuller and provide more energy. Load up foods like eggs, poultry, cottage cheese, vegetables, whole grains and seeds.

4.Avoid Empty Calories. These are the foods we knew it’s bad yet so delicious and hard to resist. Try to avoid such as sodas, syrups, sugary snacks, white bread, white rice and highly process foods.

5.Look for smart substitutions. Like choosing the right food, try to choose better ways or options on how to cook or prepare your food. For example use olive oils on frying, sauté foods in stock or broth instead, choose popcorn not chips, or substitute your coffee with some smoothies.

6.Listen to your body. Be responsible with your own body, take care of it and listen. Eat on time with small amounts at least 5 times a day. Do not eat when your are too hungry, bored or stressed – or else your body will crave for more. Put down the fork when you feel full and satisfied – your body says enough so listen.

7.Exercise or move more. Visit your gym as much as you can, try to walk or jog around your village, take the stairs instead of elevators at work and do sit ups while watching TV. These are just some that helps your keep moving and somehow makes you burn those calories and fats. Don’t stay on one place/position in an hour, you got to move.

Follow these simple ways to trim down weight, make it a habit and maintain a healthy lifestyle.

Becoming the Best Possible Version of Ourselves in 2017

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Becoming the best possible version of ourselves in 2017

It is a brand new year! 2017 year of the Rooster.

This time of the year we come up to a realization what we had achieved and accomplished last 2016.

A time for resolutions, new set of goals or new strategies to meet last year’s goal. One of them for sure is how to be the best version possible of yourself – health wise.

New Year Resolution list;

  • To loose weight or to meet ideal weight
  • To avoid junk food
  • To sleep at least 8 hours
  • To exercise more
  • and so on……

Above are few resolutions most people will list down when it comes to being healthy. Well, these are mainly right and direct.

But what are the things to consider to be the best version of ourselves this 2017?

DIET and NUTRITION

Food intake or diet should be nutritious to ensure good health. It is best to always have all the foods in the healthy food pyramid – it is a guide suggesting quantities of food to make healthy eating easier (proteins, fats, carbohydrates, vitamins and minerals). Try to eat small portions of food 5 times a day and drink plenty of water.

Here is an example of healthy food pyramid;

Eat in Small Amounts

  • Oil
  • Butter
  • Sugar

Eat in Moderate

  • Meat (Beef, Chicken, Pork)
  • Eggs
  • Fish
  •  Milk
  • Cheese
  • Yogurt

Eat Most

  • Vegetables
  • Fruits
  • Cereals
  • Nuts
  • Wheat Bread
  • Grains

 

SLEEP

Recommended sleep hours should be at least 8 hours a day, preferably time between 10pm-2am. For all the hard work during the day, it is best to rest our body to ensure good health. Sleep is very important. Try to keep a consistent sleep schedule and establish bedtime rituals. Good enough sleep has so many benefits – good active mood during the day, prevent from diseases like heart problems and will make body systems working properly like metabolism.

To sleep on time try the following;

  • Turn off lights and any gadgets that might stimulates you at least 1 hour before
  • Have a good relaxing bath
  • Drink a warm milk
  • Set a clean comfy warm bed

Have a good night sleep.

 

EXERCISE

Last but definitely not the least, do exercise. Exercise has so many good benefits to our body – weight lose, preventing diseases and making our body in good shape. Exercise or workout routines includes cardio, strengthening core/muscles, and gaining athletic skills.

Here are some of the exercises our body needed.

Good Cardio Workout; do one of these 1-2 hours everyday as it good for the heart, proper breathing development and will burn many calories and fats of your body.

  • running/jogging/walking
  • biking/swimming
  • Aerobics/Zumba

Core or Muscle Exercises; do

  • Crunches
  • Squats
  • Planking
  • Lunges
  • Bridge
  • Push Ups
  • Arms and Legs exercises with equipment’s

Exercise with athletic gain;

  • boxing
  • mix martial arts
  • kick boxing
  • judo
  • jiu-jitsu
  • wrestling

It is also best to do warm up and stretch on every workout, to prevent our body from getting sores and injury.

EAT less, SLEEP enough and EXERCISE more!

Start as early as now, get in shape and take care of your body. Be the best version of YOU this 2017.

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