No need to exercise or walk a mile in anyone’s shoes. This little nifty trick will teach you how to be strong like Hercules and wow your drunk friends at the local bar.
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Category: exercise
Soft spoken Harry Reid, the Democratic Senator from Nevada who lost his position as Senate Majority Leader to Mitch McConnell, dispelled all rumors that he will not be running for re election in 2016. According to Mr.Reid, “I fully intend to run.”
Senator Reid suffered severe injury to his right eye and several broken ribs while exercising at his home on New Years Day. He is scheduled to undergo surgery next week to move some broken facial bones, but told reporters the he and his doctors expect that he will make a full recovery.
Although he has no place to call his home, Frenchman Jacques Sayagh maintains a body many would envy. In a YouTube video uploaded last week that has already gone viral, the 50 year old Jacques explained his motivation.
“I have grandchildren,” he said. “I don’t want them to think that their grandfather is an asshole. I want them to be proud of me, that’s all I want.”
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You’ll only see results if you do the work!
The Brazilian Butt Lift Exercise
Brazilian women are famous for their gorgeous bodies specially their Butts, but you don’t have to go to Rio to get a beautiful Butt! Some people spend thousands of dollars to get the perfect Butt! Why go through all that when we can have the perfect Butt by doing these simple yet effective exercises.
The video below shows you how to get the perfect Butt without going under the knife:
No matter where you are, get that body fit with this new and wonderful 7-minute workout. It requires no gym equipment whatsoever, therefore no excuses. All you need is in your house already, a chair, a wall and your own body weight.
This routine combines the best 10 exercises to burn calories and stay fit and strong, and you should do each for 30 seconds with a 10 second rest in between in order for the workout to be effective.
Remember to always keep your abdominal muscles contracted in every exercise and in every position as well.
#1 Jumping Jacks
The first step is to stand up straight with your feet together and your arms at your side, then bend your knees slightly and follow this with a jump. In mid-jump, bring your legs out to the side about shoulder width or slightly wider. As you are moving your legs outward, you should raise your arms up over your head to elevate your heart rate.
#2 Wall Sit
Stand approximately 2 feet in front of a wall with your back facing it, and lean against the wall slowly and begin to slide down the wall until your knees are bent at 90 degree angles, as though you are sitting in a chair. Keep this position for a minimum of 20 seconds or a maximum of 60 seconds.
#3 Push-Up
This exercise is great for targeting your pectoral muscles, triceps, and anterior deltoids. Push-ups are performed by pushing your body up and down using your upper body and arm strength. To do a correct push-up, you must raise your body up onto your toes so you are balanced on your hands and toes. It is important to keep your body in a straight line from head to toe without sagging your torso or arching your back.
#4 Abdominal Crunch
Lie on the floor, facing up, with your knees bent, then curl your shoulders towards your pelvis. You can either place your hands beside your neck, resting gently behind your neck, or placed across your chest. To perform a proper crunch, your lower back must remain resting against the floor allowing your hip flexors to rest so all of the attention can be focused on your abdominal muscles.
#5 Step-Up onto Chair
The step-up onto chair routine is super effective for your body. Not only does it work on your abdominal muscles, but it also builds lean muscle mass, boosts your metabolism and aids in weight control – Bonus!
Position a sturdy chair in front of you and stand with your feet about hip-width apart and your arms at your sides. Next, step up onto the seat with one foot and press down while bringing your other foot up next to it. Step back with the leading foot and bring the trailing foot down beside it to finish one complete step-up.
#6 Squat
To perform a proper squat, your feet should be flat on the ground, about shoulder-width apart and point your feet slightly facing outward, rather than straight ahead. Never let your knees extend beyond your toes, as this will increase the likelihood of damage to your knees. Keep your back straight and bend at your knees as if you were going to sit back in a chair, thrust your hips forward and pull in your abs whilst keeping your back only slightly arched. Slowly lower your body so that your legs are almost parallel to the floor.
#7 Triceps Dip On Chair
Sit on the chair with the palms of your hands on the edge, and then slowly slide your buttocks off the seat whilst supporting your weight with your hands. First, straighten your right leg and keep your left leg bent at a 90-degree angle keeping your elbows bent all the time, slowly lower your buttocks towards the floor. Push back up until your arms are straight.
#8 Plank
This exercise is vital for building your core and arm strength.
Lie face down on the floor with your elbows resting on the floor and your arms in a 90-degree position. You then push down on the toes of your feet to extend your feet and push your body so it is off the ground and resting on your elbows and toes. Hold the position for as long as you can.
#9 High Knees Running In Place
Perform a typical running motion while lifting your knees high into the air. Ensure that your legs are at 90-degree angles when being lifted high into the air and point your toes forward in order to maintain the correct form and to really benefit from this simple exercise. This exercise is great for the muscles in your legs and hips, and can even improve your lower body flexibility.
#10 Lunge
Lunges are great for toning a number of different areas of your body, so they are a particularly useful exercise.
To perform a basic lunge, you must first begin by standing up straight with your shoulders back and relaxed and your chin up, step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Maintain the weight in your heels as you then push up to the starting position.
h/t – positivemed
Do this workout regularly and get the six pack you deserve.
Working on the computer may sound like the most relaxed job in the world, but it’s quite the contrary. It’s very tough on your body, which is not used to this modern type of work.
Sitting has long been known to cause back pain and negatively influence circulation, which can promote cardiovascular disease. Extensive use of the keyboard and mouse can lead to stiffening of the muscles in your hands, arms, and neck, as well as inflammation and injuries. Staring at a bright screen for too long can cause dry eyes and headaches. Finally, computer work can be stressful, isolating, and lead to depression and anxiety. In other words, working on the computer is as unhealthy a job as you can imagine.
Let me show you what exactly the culprits are and how you can avoid and fix them.
Sitting Kills You
Whether you do in front of the computer, the TV, or while reading a book, sitting for long stretches of time is a very serious health risk! While sitting, your blood isn’t circulating, your back experiences a steady stress, you are more likely to drink and eat stuff that isn’t good for you, and you burn very little calories, making it more likely that you overeat. As a result,sitting contributes to a host of conditions, most notably gaining weight, diabetes, heart disease, cancer, and consequently a shortened life span.
Remedies
Sitting is perfectly good and normal. It’s just when you do it excessively that it turns into a major health risk. So try to loosen it up and play with alternatives. Here is a list of things you should do:
- Take frequent breaks, at least 5 minutes per hour.
- Walk around and stretch during your breaks.
- Get a standing desk and spend part of your day working while standing upright.
- Exercise before or after work.
Bad Posture Causes Pain
Bad posture is not necessarily a consequence of sitting. You can develop bad posture from anything you do habitually, whether it’s sitting, standing, or walking. Your daily activities have an impact on your body and shape your muscles; they either tighten or become weak. The typical consequences associated with bad posture while working on the computer are pain in the back, shoulder, and neck, often resulting in tension headaches.
Remedies
- Do everything recommended above to combat sitting-related health risks, especially taking frequent breaks and stretching.
- Self-massage your back and neck.
- Set up your monitor ergonomically; the top edge should be at eye level, the display should be at arms length from your face and angled slightly backward.
- Get an ergonomic office chair or maybe an exercise ball to support and strengthen your lower back.
- Work on a healthy sitting posture; apparently leaning back is actually best for your back.
Repetitive Movements Cause Injuries
Repetitive Strain Injury (RSI) is caused by continual physical movements that damage tendons, nerves, muscles, and other soft body tissues. This is actually a severe form of bad posture that most frequently affects the hands and leads to Carpal Tunnel Syndrome.
Remedies
- As above, take frequent breaks and stretch.
- Adjust your posture to reduce strain on your wrists.
- Consciously keep your hands and arms relaxed.
- Use very little force when you use the mouse or keyboard.
- Make sure your hands are warm.
Staring At The Screen Causes Eye Strain
Staring at a bright screen for hours can lead to eye fatigue or eye strain, headaches, blurred vision, burning, itching or tearing eyes, and temporary vision disorders. Fortunately, eye strain rarely results in a permanent condition and symptoms can be prevented or cured rather easily.
Remedies
- Use a quality display of sufficient size.
- Avoid glare.
- Keep at least one arm length between your eyes and your display.
- Keep blinking.
- Follow the 20/20/20 rule, i.e. every 20 minutes, focus on an object 20 feet (6 meters) away for 20 seconds. You can use tools like EVO or EyeLeo to remind you.
- Improve the lighting in the room, particularly install bias lighting.
- Use f.lux to automatically dim your display as your room gets darker.
And while a lot of people start going to the gym for swimsuit season, looking good in a swim suit is not my motivation behind setting the alarm clock early and hitting the street for an early run.
For me, staying strong and fit isn’t just about today. Staying healthy is an integral part of the vision for my life.
I want to stay fit for the person I will be in three decades. It’s about being in the best shape possible so I can participate in life.
It’s hard to enjoy life to the max when we aren’t feeling our physical best.
That’s why taking the steady route to fitness and good health is better than working out in fits and spurts. Because health isn’t about getting fit for a season. Good health is about being fit for life.
It’s about our kids and our families and friends. It’s making sure we are here for the important events in life like watching sunsets in June and shoveling snow in February.
Staying fit is about being able to throw my nephews up in the air and chasing my youngest sister around the park.
It’s about walking all over Boson and participating in community activities- now and in thirty years.
In the near future, I want to backpack through Italy and coast of La Cinque Terre. I want to hike all over Bali and Manila.
I want to throw my own kids up in the air one day. I want to run over (medium sized) mountains and through nature trails. It’d be nice to beat my brother in arm wrestling (probably just a fantasy).
I won’t be able to do what I want to do, to live the life I want to live, if I’m lugging around a lot of extra pounds or if I don’t keep my bones and muscles strong .
I worked for more than 8 years as a RN in acute care hospitals. I saw what happened to people who spent years doing all sorts of activities but neglected to care for their own bodies.
Watching a grown man- a big, tough guy- break down crying sitting on the side of the hospital bed was heart wrenching.
He was significantly overweight and was recently diagnosed with diabetes. To top it all off, the knee operation after an accident was going to require a lot of physical therapy and his pain was intense. He had a lot going against him in his battle to regain his health. Now he couldn’t take care of his young family like he wanted to. They were going to take care of him.
I wish I could tell you he was an isolated story.
Unfortunately, I witness hundreds if not thousands of people whose current physical situations were being exacerbated by lifestyle choices: overweight, weak muscles, years of smoking and basic inattention to their own health.
Before I make it sound like I’m a marine about working out…I’m not. I love to bake. I love to eat. I love to cook. I am convinced that what goes on in the kitchen is a lot more than onions and mushrooms sautéing on the stove. I’m working on a book about the joy of baking and building relationship in the kitchen. Working in the kitchen has changed my life.
But at the same time I’m careful that what I love doesn’t interfere with my ability to live.
I don’t eat out at fast food. I watch the salt intake. I’ve eliminated certain foods from my diet. I believe in moderation in all things. I walk every day.
Some days I mess up and have a few too many just-out-of-the-oven warm, chocolate chip cookies. But I get back on track.
I’ve got a future that compels me to.
I think you do too.
I recently returned from a week long vacation where I ate and drank whatever I wanted, whenever I wanted. While it made for a free-spirited break from real life, upon returning home, I find my body feels sluggish and my jeans are a bit tighter than I would prefer. Yikes!
The internet offers no shortage of ways to drop a few pounds fast, but if I don’t return to my daily healthy lifestyle, I know those pounds will creep right back (and probably bring a few friends). Further, so-called “Crash Dieting” (aka Fad Dieting, Yo-Yo Dieting) carries its own host of problems, including:
- Slowed metabolism
- Weakened immune system
- Cardiac stress
In particular, shortages of essential vitamins and nutrients to body can cause tremendous stress, potentially carrying long-term, damaging results. When your body doesn’t get what it needs from food, it will turn inward to find it, potentially pulling nutrients from bones and tissue.
Is it worth it?
Even if you commit to a crash diet for no more than a week or two, there are very few (if any) advantages gained. Namely, the weight you may lose is predominantly water, and will very likely reappear once you return to your normal diet. More importantly, a crash diet throws your body’s metabolism into shock. When you severely restrict your calories and nutrients, your body adapts to functioning on the lesser amounts. When you do return to your normal diet, your body will still be accustomed to functioning on less, typically resulting in weight gain. While your body will eventually adapt back to functioning with more food, it could take weeks or months of weight gain before everything balances.
The Bottom Line
Changing your eating habits is still the number one way to manage your weight, but slow and steady wins this race. Committing to healthy lifestyle choices, specifically a balanced diet and exercise, will ultimately yield greater returns in the long run. Consider losing and maintaining weight is 80% nutrition and 20% exercise – you can have one without the other, but they work best together.
If you’re ready to take a closer look at your nutrition and exercise habits, there are several great online tools to help you track what you eat and how often you move. Take a week or two and start logging using one of these tools. Before too long, you’ll be able to identify which foods are undermining you, and areas for improvement.
Jennifer is a recreational runner living in a Maryland suburb of Washington, DC. She writes about running for health and fitness at Terrapin Crossing.
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7 Herbal Teas That Calm Anxiety
According to nonprofit organization Anxiety Disorders Association of America (ADAA), anxiety disorders are the number one mental health problem in America, affecting about 18 percent of the population (40 million adults over 18 years of age). Adding herbal teas to your daily diet and routine can be both a healthy and convenient way to soothe feelings of anxiety. Stay away from teas that contain caffeine, as caffeine is known to increase anxiety. Below are just 7 of the many natural herbal tea remedies that can help you relax.
1. Kava
Kava is by far the most well-known and well-researched herbal treatment available for controlling anxiety symptoms. Many have likened the effects of kava to a very common anxiety drug called Buspar, and kava itself appears to have all of the qualities of an effective herbal remedy – it’s non-addictive and can be taken as needed, it’s safe, and it is completely natural. However, there are a few things to note about kava tea. First, the kava tea you buy at a grocery store is not strong enough to combat anxiety. You need 300 or so kavalactones a day at some estimates, and basic teas only provide 30 to 50 – not enough to feel any effects. You’ll need to buy a more pure kava herbal tea, like the ones sold in tea shops. You’ll also need to combine it with something that has fat in it, like butter or coconut milk.
2. Passionflower Tea
Passionflower tea is “kava-lite.” It’s not nearly as strong as kava and fewer studies have confirmed its benefits, but many people swear that Passionflower has provided them with the same relaxation effects as kava without the same risk of side effects.
Because passionflower’s “dosing” isn’t quite as well known, it’s unclear whether store-bought teas provide enough of the flavonoids that make passionflower effective. Research has only focused on “drops” of passionflower extract, usually around 30 drops three times a day. In tea, the amount of flavonoids compared to a “drop” is much less clear. It’s best to start small and work your way up, seeing if there is any effect along the way.
3. Valerian Root Tea
Valerian root is unique, in that while it is not designed for anxiety, many people find that the calming nature of valerian is extremely effective for soothing anxiety symptoms. Valerian’s traditional use is as a sleep aid. Many people use valerian root to help them get to sleep when they’re suffering from insomnia.
But those same calming properties may have an effect on anxiety as well. In this case, valerian is dealing with anxiety symptoms directly, not the anxiety itself. Valerian root should be taken carefully until you know how it affects you. The tea should be taken at night at first to see if it helps aid your sleep. If you decide it is providing you with the effects you’d hoped for, try taking it during the day, but make sure that you avoid driving until you know how fatigued it makes you feel.
4. St. John’s Wort
The St. John’s wort plant has yellow flowers and is considered to be a weed throughout most of the United States. It has been used for medical purposes in other parts of the world for thousands of years. Today, St. John’s wort is continually being studied to try to validate its alleged mood-improving benefits.
Many studies have been conducted to evaluate the effectiveness of St. John’s wort. Some studies have suggested benefit, but other studies have not. While the true benefits of St. John’s wort are still being explored, if you do choose to use it, be sure to learn all you can and check with your doctor before taking it. St. John’s wort can interact with other medicines or supplements you may be taking and may have side effects.
5. Chamomile
A study in the Journal of Clinical Psychopharmacology shows that patients who received chamomile treatment experienced a significant change in the severity of Generalized Anxiety Disorder (GAD) symptoms. The herb has been used to calm nerves, decrease indigestion and calm the stomach. Steep 1 tablespoon of dried chamomile in a cup of boiling water, three times a day for about two months.
Chamomile has been used as a traditional medicine for thousands of years to calm anxiety and settle stomachs. In the U.S., chamomile is best known as an ingredient in herbal tea.
6. Peppermint
Peppermint has several medicinal qualities. In addition to helping to calm anxiety, (mostly associated with other issues like depression), peppermint is also known to help relieve symptoms associated with the common cold, upset stomach, skin irritations, indigestion and headaches. To drink in a tea, combine 1 cup of boiling water and 1 teaspoon of dried peppermint leaves and let it steep for 10 minutes. You can drink peppermint tea about four or five times a day (between meals). However, it’s a good idea to check with a doctor if you are pregnant or breastfeeding.
7. Lemon Balm
Lemon balm has been used to help reduce stress and anxiety, as well as increase appetite, improve sleep, heal wounds, ease pain, treat stings and other insect bites. The herb is commonly combined with other herbs, such as chamomile, to help calm nerves. Steep about a quarter to 1 teaspoon of dried lemon balm in hot water up to four times a day.
Source: CalmClinic & eHow Food