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Strong Abs in 30 Days of Plank Challenge

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Strong Abs 30 Days Plank Challenge

Are you up again for another challenge?

Or if you hasn’t done anything like this before, this is the time to do it and start on something.

Something to get fit and strong.

Try these “30 days Plank Challenge“.

Plank or called as abdominal bridge is one of the best core strength exercise involves maintaining a position similar to a push-up holding on for a maximum possible time.

This challenge will help you strengthen your abdominals and will improve posture if performed it regularly.

30 Days Plank Challenge

You do not need any equipment to perform this challenge all you need is a bit of space and tiny bit of your time everyday for 30 days.

Sometimes, challenge makes it more interesting to work hard and do your best.

Take the this Plank Challenge now for stronger abs and better looking you.

10 Foods To Get Rid of Belly Fats

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10FoodsBellyFat

There is a saying, “You are what you eat!”

We eat mostly three times a day to nourish our body. Eating makes people happy.

But why food is to be blame for the weight gain, those muffin tops and belly fats. Have you ever feel regrets after eating?

The real question is, are we eating the right foods? Do you feel good about eating and still have a flat abs?

What causes those belly fats?

Belly Fats are excess calories turned into fats stored in the belly. Caused by wrong choices of foods like junk, oily and processed.

Wanting to get rid of these bulge or fats is not only for vanity sake as what the trend says. But also, to protect our organs inside healthy and not surrounded by these nasty fats.

Here are some superfoods to help us get rid of belly fats:

  1. Almonds – it contains significant amount of proteins and fiber which helps burning belly fats. Consume an ounce or 20 pieces for snack time.
  2. Oatmeal – is a whole grain full of good carbs and fibers which promotes better metabolism preventing belly bulge. Take one small bowl of oatmeal for breakfast with low fat milk and any fruits you desire.
  3. Broccoli – is packed with good amount of calcium and vitamins effective to boost metabolism. Have this vegetable on your daily meal as side dish or snack, boiled or steamed.
  4. Celery – eating this help cleanse your system. Eat this as a snack, add it on your soup or salad.
  5. Cucumbers – it is a low calorie food, like celery this also help cleanse your body. This is a good additional ingredient on your daily lemon water or salad.
  6. Tomatoes – it has minerals that can control body fats. Put this on you salad, soup or just eat it raw will be fine.
  7. Avocado – this is rich in good fats that helps burns belly fats. Why not make a guacamole, add this on your sandwich or salad.
  8. Pineapple – this fruit is very rich in vitamins and fiber promotes a healthier metabolism and fat burning. Add this on your fruits shake or just eat it raw much better.
  9. Pears – are low-calorie fruit that are high in fiber. Eat one a day for snack.
  10. Apple – one of this fruit a day drives a doctor away. True enough it will also drives belly fats away as it is high in dietary fibers and beta-carotene which helps proper digestion and making you feel full to prevent yourself from overeating. Have an apple for snack time.

Try to eat most of these foods or any that are low in calories, rich in fiber, calcium and vitamins as often as you can to prevent from having a big tummy

Enjoy losing those belly fats, eat good, look good, feel good!

Tips and Benefits of Running that Makes You Gorgeous

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Running

This is the time of the year where we should be out and running.

There is the perfect weather and moment to get into shape before holidays.

We all know running is a very effective and easy form of exercise.

How far can you run? Are you a jogger or a consistent runner?

With running it all depends on your goal and capability how far you can go. Try to set realistic goal, start from at least a mile or two on your first day, be consistent doing it two to four times a week and soon beat your own record by increasing miles as you go each day.

Jogging or running either way both are beneficial for health, as the only difference between the two is the pace where joggers going at a pace slower than runners.

5 Tips to Encourage Yourself Into Running;

  1. Give Yourself a Reason and Set a Goal – whether to lose weight or joining a fun/charity run these are good reasons to help yourself and others while running. Set up personal goal, how many miles and how much time you can go each day, motivates you to get up and run.
  2. Invest with comfortable shoes and clothing – get yourself a good shoes and clothes because running will be easy if you feel comfortable. Proper clothing will definitely protect you from the weather. Shoes helps your run more and better.
  3. Pace Yourself – for beginners do jogging, starting in a slow pace at least 6 mph helps you warmed up and in control of your breathing. There will always be someone faster than you but better focus on yourself improvement.
  4. Run with a Friend – having someone with you running in the park or any trail makes running more possible and fun. If you get a chance to run with a pro, learning from them and getting some tips to reach your goal is another achievement.
  5. Run more every week – being consistent will help your body adapt and prevent yourself from getting hurt.

5 Benefits of Running;

  1. Improves Health –  get you into shape as running helps burns off fat, prevents high blood pressure, increased bone density and helps you have a strong legs.
  2. Improves Skin Health – sweat gets rid of body toxins which gives you a radiant and beautiful complexion.
  3. Helps you Clear Your Mind – with running your not only getting a body health increase but a positive mine too. Running helps lifting your mood and relieving depression. Running is an awesome way to have a personal “me” time and see some nature.
  4. The Best Cardio Workout –  in order to get stronger your body needs a good heart and lungs. Running definitely strengthen lungs and heart as it helps pumping blood and oxygen for our body. Before getting into other extreme physical activities, doing some cardio by running helps pump your energy up high.
  5. Be able to Help Others – there is no better reason with running for a cause. There are so many fun/fund/charity runs on your city to join that can help people in need and to get socialize.

Run and reach your goal happy, not worn out. Remember, running helps you stay fit and young looking.

Being positive with running helps you to come back for more. Make time for it and finish it strong gorgeous!

10 Exercise in Bed to Boost Your Morning

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10 Exercise in Bed to Boost Your Morning

What is it a morning like to you?

How do you start your day? What are your morning routines?

Maybe practically still on a snooze mode and just wanted to burry yourself in bed.

How we wake up in the morning basically affects our entire day including diet and training mood. For a morning person should probably be fine, but for those not, alarm clocks sets them to a bad mood.

Learn to start it with happiness, gentle movements and stretch out. Running to the gym or in the park is not an option sometimes. Make use of the bed and comfort of your bedroom to workout.

Create a habit of exercising the minute you wake up, do these 10 exercise to boost your morning:

  1. Side Plank – in the comfort of your bed start 1 minute side plank. Lie on your right side with your legs straight. Prop yourself up with your right forearm so your body forms a diagonal line. Rest your left hand on your hip. Hold as much as you can and do the other side.

 

  1. Regular Plank or Forearm Plank – same static workout as the side plank, this one also best works our core body strength. Stay on your bed, lie facedown with legs extended and elbows bent and directly under shoulders. Feet should be hip-width apart, and elbows should be shoulder-width apart. Hold for a minutes or so.

 

  1. 25 Leg Raises – lie from the bed, legs straight out, hands at your sides. Lift your legs straight up (not bending your knees at all) until they’re at a 90 degree angle (or close). Lower your legs and repeat without letting your legs touch the bed.

 

  1. 25 Flutter Kicks – lie on your back from the bed; lift your legs one by one, left and right making sure to keep it raise up. Try at least 25 times.

 

  1. V-Sit HoldLie on your back with your arms overhead. Then start lifting your arms, shoulders and legs off the ground and hold this lifted position by contracting your core. Reach you arms straight, hold and maintain your position for at least a minute.

 

  1. 25 Crunches – Start on a mat or any flat surface lying face up with knees bent. Then curl your shoulders towards your pelvis with hands behind or beside your neck or cross over your chest. Make sure the lower back stays on the floor, and don’t push against your neck or head to avoid injury. The difficulty of crunches varies like side crunches, also you can use equipment’s such as medicine balls, etc.

 

  1. 25 Squats – Start on a crouch or sit position, bent both knees and one’s heels are close to or touching one’s buttocks or the back of one’s thighs. Move up and down for at least 25 times.

 

  1. 50 Jumping Jacks – this time you pretty much warmed up so get up from your bed, and start jumping while arms over your head. Try to do at least 50 times.

 

  1. 25 Jump Squats – begin in a squat position, then engage your core and jump up explosively. When you land, lower your body back into the squat position to complete one rep. Do this at least 25 times. 

 

  1. 20 Push Ups – On the floor, start on a good posture push-up position. Position your arms correctly to properly support your body. Keep your back straight, flex your ab muscles and squeeze your gluteus. Then slowly lower your body as if your are pushing the floor away from your chest, and repeat. For assisted push-up, try to put your knees on the ground instead.

Doing exercise in the morning helps us create a happy productive day and a strength our body needs to perform physical activities.

Start your day right. So rise and shine, get fit!

Power Moves to Sexy Legs, Toned Butt and Thighs!

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SexyButtThighLegs

Which part of your body makes you feel sexy? Legs? Butt? Or thighs?

Are these parts of your body you workout the most?

Summer, swimsuit season is almost over but doesn’t mean we stop working on getting fit and slimming down.

We exercise to be strong and tone every inch of our body.

Here are some workout routines that target all the muscles in your glutes, hamstrings, legs and thighs to give you a fitter, firmer body.

1. Warrior 3 – is a basic yoga poses which are good to workout your balance, legs and butt strength.
How To Do: In a standing position hands on your hips. Try to balance your right foot, hinge from your hips so that your upper body is parallel to the mat reaching arms back or forward. Then repeat balancing your other foot.

2. Chair Squat – you can do squats basically everywhere, but you can also use a chair or a wall to do some chair squats. This is good for your butt and thighs.
How To Do: Stand in front of a chair or a wall with your feet apart. Slowly lower your butt toward the chair without actually sitting (be sure to tighten you abdomen to support your back). Keep your knees over your ankles placing your weight in you heels throughout the whole motion. Then straighten your body upright and repeat as many as you can.

3. Pivoting Curtsy Lunge – you can use equipment such as kettlebell or weights on this routine to make it more intense. This works on your three assets legs, butt and thighs in one.
How To Do: Standing with feet hip apart, step your right foot diagonally behind your right. Bend both knees and lower your hips so you’re in a lunge stance. Lean your torso forward and pulse up and down 10 times. Straighten your body and pivot 180 degrees so your right foot comes to the front then repeat.

4. V Position – this is great for legs, thigh exercise and core strengthening.
How To Do: In a standing position, bring heels together and toes and legs apart into a V shape. Raise heels 2-3 inches and maintain alignment. Move down and up an inch for a minute or so, then repeat.

5. Low Lunge Hover – like the Warrior 3 routine which is good workout for your legs and butt strength.
How To Do: Stand and position your feet hip apart, step your right foot back and lower your body into lunge and brings arms  up over your head. Hinge forward at waist, lowering chest toward thigh level as you reach your arms forward. Then, lift your right leg while straightening left and hold as much as you can. Repeat, go back to starting lunge and switch legs.

6. Lateral Lunge Side Kick – is a complex lunge exercise which requires balance, core stability and legs strength. This works on shaping up your inner and outer thighs, toned butt and strong legs.
How  To Do: Start on a straight standing position, forward step your right leg and bend your knee until your right thigh is parallel to the floor. Then, lower your left knee toward the floor but do not let it touch. Press off the ball of your left foot and lift your left foot to meet the right foot in a standing position. Bend your knees slightly so there is a soft suppleness in your knees. Kick out to the left side with your left leg. And swing the leg back to center and without touching the ground, step forward into a lunging position, then repeat.

7. Knee Lift-leg Kick Combo – this combo is a great workout for your butt and thighs.
How To Do: Get on the ground, position yourself where both hands and knees are on the floor, width apart. Keeping your back straight and core tight. Start lifting your right knee out then do a side kick, make sure that toes are pointed. Bring your foot back into original position, however this time your knee is slightly elevated and again work on knee lift-kick combo. Repeat as many rounds as you can then switch foot.

8. Downward dog split or what they call the Three Legged Dog. This exercise improves hip flexibility and strengthen legs.
How To Do: Start on a downward facing dog then raise your right leg off the ground behind you. Keep your hips level with one another as you lift the right leg. The hips should stay squared with the floor. Straighten the right leg and square your hips toward the floor. Release the right foot back to the floor. Take several breaths in downward dog and then repeat the sequence on the left side.

9. Hip Bridge – this is mostly part of our stretching routine. This is a good exercise to tone your butt muscles.
How To Do: Lie flat on the floor on your back with the hands by your side and your knees bent. Your feet should be placed around shoulder width. This will be your starting position. Pushing mainly with your heels, lift your hips off the floor while keeping your back straight.

10. Frog Jumps – we usually do this as a warm up or cardio routine where you jump on a certain distance. This strengthen your leg and butt muscles.
How To Do: Stand straight with feet shoulder width apart. Then go into a squat position, as deep as you feel comfortable and then leap forward. You should leap at least one feet forward. Keep going as many steps as you can.

Choose a move for your thighs, legs and butt workout then do at least 3 sets of each 3 to 4 times a week.

Get ready to look even sexier and emphasized those toned asset of yours!

15 Foods to Win a Healthy Training

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healthy

Healthy training means a healthy diet.

Food is like our body fuel to keep us going and helps us recuperate.

Diet is not only restricting oneself with small amount of food but also choosing the healthy options.

It takes a lot of energy to work on intensity exercises such as combat sports. Either your goal is to loose weight or gain energy, people who exercise or do sports eat based on their body needs.

Here are 15 Foods to Win a Healthy Training:

Power of Protein – are essential nutrients, building blocks for body tissues and serve as a fuel source of the body. Protein can be found on different kinds of food like on meat.

  1. Eggs or Egg Whites – it has high amount of protein our body needed such as amino acids for healthy muscles. Have an omelet for breakfast, sunny side-up for lunch and boiled egg for dinner. If you are watching your cholesterol, just use the egg whites.
  2. Grilled Chicken – is the leanest source of protein. Use skinless chicken marinated or just salt and pepper then grill, top it in wheat tortilla with low-fat cheese for quesadillas or salads with light dressings.
  3. Lean Beef – is the ideal source of protein. You can have it in stir fry with some veggies or rice perfect for after strength workout.
  4. Tofu – is full of heart-healthy fats, and cholesterol free. You can have tofu as a filling to a tasty burger with some tomatoes and lettuce.
  5. Fish – is an ideal protein as it is low in saturated-fat and rich in omega 3. It has mineral with anti-oxidant powers involved in enzyme function. Prepare some salmon or cod, steam it with some lemon, herbs and vegetables.

Rich in Fiber and Carbohydrates – carbs is one of the main food that our body obtain energy and calories. These nutrients are essential for us to have a proper body functioning, especially before and after workout when you need so much energy. Anyhow we tend to burn those calories intake.

  1. Brown Rice – is a whole grain rice, a lot healthier than the white rice as it rich in good carbs and fiber for weight loss. You can have it steamed and top with some fish or chicken.
  2. Sweet Potatoes – is a root-crop with a sweet taste. It has a very good amount of nutrients and can be digested fast than any other staple food. You can have it just boiled or bake it with some olive oil salt and pepper.
  3. Pasta – if you have tournaments or game the next day, pasta is one of the best meal to have. It will definitely make you full. Just boil it, add some roasted tomatoes, olive oil with salt and pepper for sauce.
  4. Quinoa – is a mild grain with a pleasant chewy texture. Quinoa is getting more popular now for people on a diet as we learn its benefits especially in weight lose. Cook it with some broth, add some beans or tofu and serve.
  5. Whole Grain Bread – is one of the food with highest amount of good carbs and plenty of fiber for good digestion. You can have it toast for breakfast, sides during lunch or a snack with peanut butter and a banana.

Packed with Vitamins and Minerals – these are the nutrients that the body needs such as  strengthen bones, heal wounds and boost your immune system. If you are away from illnesses and feel better you can train almost everyday.

  1. Fruits – have some banana in breakfast, watermelon at lunch, an apple for snack and orange for dinner. Berries are also good or grapes with some light cheese or dips if you want.
  2. Smoothies – fruit smoothies are the best, especially every after workout. Add some protein shake or some green vegetables like kale for additional nutrients intake and raw honey for some sweet taste. Try to store frozen fruits like berries, mangoes, papaya and pineapple for an easy to make smoothies everyday.
  3. Vegetable Salad – this is the easiest food to prepare, just toss some kale, spinach, baby carrots, cucumbers, tomatoes with light dressing and your meal is ready. You can add some grilled chicken on it or some tofu is fine.
  4. Nuts – are highly source of energy. Have a handful of almonds or cashews during snack time for an instant energy boost. Or top these nuts on your salads or even in smoothies.
  5. Legumes – such as peas and beans are packed with vitamins and minerals that are awesome for metabolism fro digestion, magnesium for strong bones and iron for healthy blood cells. You can cook legumes with ground beef for some burritos or just simply top it off on your salad.

These are just few of the foods to eat and win a healthy training. Milk is also essential for those who are not allergic to dairy, and of course lots and lots of water to keep you hydrated all the time.

Eat proper food, don’t skip your meals.

Eating healthy helps you reach your best potential on every sports or any physical activities.

How to Strengthen Body Core in this 10 Workouts?

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How to Strengthen Body Core in this 10 Workouts_

Doing sports is a lot of physical and mental work. Training, diet and discipline are the keys to be good at it.

During training, we work hard for our body to gain muscles, lose fats, strengthen your body and often times to be flexible.

Exercise or workouts are painful especially if you don’t do it properly or if you push yourself too much.

And I learned that to be able to cope on the pain or at least your body is ready for heavy workouts, you need to strengthen your body core.

What is the so called “body core“?

Body core are the muscles work as stabilizers for your entire body. Core is commonly referred as your midsection and it involves all your muscles in that area including the front, back and sides or your abdominal part.

How to Strengthen Body Core in this 20 Workouts?

1. Crunches – is a very common abdominal exercise which particularly work on your obliques or the abdomen musles.
How: – Start on a mat or any flat surface lying face up with knees bent
– Then curl your shoulders towards your pelvis with hands behind or beside your neck or cross over your chest.
– Make sure the lower back stays on the floor, and don’t push against your neck or head to avoid injury.
– The difficulty of crunches varies like side crunches, also you can use equipment’s such as medicine balls, etc.

 

2. Climbing Rope – or rope ascent is a gymnastic exercise where one simply climb a rope to the top. Grips will also be tested on this kind of exercise.
How:  – Hold the rope with hands and start going up using your legs for help
– Or using no legs just the upper body strength
– Or holding the legs out at 90 degrees in the L-seat position
– And using two ropes side-by-side

 

3. Crawling – there are different types of crawling like crab crawl, spider crawl, grok crawl and the most popular the bear crawl. Crawling ia a locomotion wherein you need to use four of your limbs moving forward or backward.
How:  – Start on the floor with both hands and feet are used instead of knees like standard crawl.
– Create an arched or squatted body posture, then start to crawl forward or backward.
– This works as a faster crawl but requires more effort to maintain.

 

4. Superman – is a medium-intensity exercise that strengthen lower back and core muscles.
How:  – Start your position like the hero Superman when he fly, but this exercise requires lying on the floor face down.
– Then slowly lift your both arms strecth and legs off the floor.
– If you don’t have a healthy back or any back injury, better not to try this.

 

5. Oblique Reach – is also called the torso-twisting sit up. This workout focus on strengthening your abdomen muscles which is more intense that the crunches.
How: – Start on a mat or any flat surface lying face up with knees bent and feet flat on the floor
– With hands behind your neck, lift your shoulder and twist your torso
– Reach to touch your right knee with your left elbow and hold for at least five seconds or so, then repeat on the other side.
– Do 10 reps on each side for each set.

 

6. Isometric Holds or Plank – this is a core strength test, an exercise that involves maintaining a position similar to a push-up for the maximum position time. Plank exercise works on your glutes, support proper posture and improves balance.
How: – On the floor, start on a push-up position
– And hold that position for about a minute or so. This hold takes strength and endurance on your abs, back and core.
– Try to perform a plank for 90 seconds and a side plank for 60 seconds with strict form.

 

7. Pushups – this is the basic strength-building exercise. Several muscle groups in the chest, arms, shoulder, triceps, back, and neck work simultaneously during a push-up.
How: – On the floor, start on a good posture push-up position
– Position your amrs correctly to properly support your body.
– Keep your back straight, flex your ab muscles and squeeze your gluteus
– Then slowly lower your body as if your are pushing the floor away from your chest, and repeat
– For assisted push-up, try to put your knees on the ground instead.

 

8. Leg Lifts – is a form of exercise that focus on strengthening your hips, legs and gluteus.
How: – Lie on the floor, legs straight out, hands at your sides
– Lift your legs straight up (not bending your knees at all) until they’re at a 90 degree angle (or close).
– Lower your legs and repeat without letting your legs touch the floor.

 

9. Squats – is very versatile form of workout which you can do anywhere and anytime you can. This helps you strengthening your upper back, hips and balance.
How: – Start on a crouch or sit position
– bent both knees and one’s heels are close to or touching one’s buttocks or the back of one’s thighs.
– Move up and down for at least 50 times

 

10. Bridge – or some called it as the butt-lift as you literally lift your butt up and hold. This will make your glutes, hips and abs strong.
How: – Lie on your back, knees bent, feet flat on the floor
– hip-width apart, arms relaxed at your sides
– start lifting your glutes or butt off the floor
– pushing with your heels, so your body looks like a straight line from your knees to your shoulders
– do this several times or hold the position for about a minute or so.

It is critical to always stretch thoroughly before attempting any of these core physical activities. This will help you avoid common injuries like pulled muscles. Before any workout, it is important to warm up your body to loosen the joints and increase blood flow to the muscles. Warming up can consist of jumping jacks, jogging in place, or doing dynamic stretches.

Building a strong body foundation helps you to keep moving and reaching your best potential in any physical activities or sports.

Effective 30 Days Kettlebell Challenge

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Effective 30 Days Kettlebell Challenge

What it takes to be strong? And what it takes to be fit and fab?

Sometimes you need to challenge yourself and get motivated.

Here is an effective 30 Days Challenge, enough to have your daily workout done and gain strength.

Kettlebell is one of so many workout equipment’s that can be used to perform ballistic exercises that combine cardiovascular, strength and flexibility training. There are different weights for kettlebells, so choose what you can carry and is best for you.

Effective 30 Days Kettlebell Challenge

Here are the steps on how to do the four mainly routines done on this challenge:

  1. Swing – it works from standing position to knee bending while swinging the kettlebell forward with your arms stretch.
  2. Squats – from a squat position you can either swing the kettlebell forward ; or carry/grip it with both hands up and down.
  3. Lunges – from a standing position then forward lunge while doing push-press with the kettlebell. Do this switching left and right leg. Also you can do side lunges if preferred.
  4. Halo – begin with standing position hip apart, holding the kettlebell and lift it around your head back to chest level.

These exercises works the muscles on the hips, gluts, shoulders, abs and also your grips.

Challenge yourself, gain strength and endurance.

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