Saturday, November 30, 2013

Fitness motivation

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Fitness motivation

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Fitness motivation get fit

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Fitness motivation

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Fitness quotes

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Burn Body Fat 24 Hrs A Day – Even When Sleeping

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Burning body fat 24 hours a day is simple. Yes, I said simple but I did not say it is easy – you will still need to do it! :-)
So how to do it?  Here is the plan!
The trick to burn fat easily and fast, and lose extra weight at the same time, is very simple – short but very fast exercises. The exercises must be intensive and need to leave you puffing, panting and sweating. And – that is exactly why they are so effective for burning the fat and losing weight.
IMPORTANT: You do NOT need any equipment to do these exercises, nor you need to go to the gym.
And you WILL tone your body, improve metabolism, and lose a few pounds each week by doing them.
Since I have started doing these short exercise bursts, I no longer gain 1-2 pounds every other week. In fact, I am now losing at least 2 pounds per week JUST by doing these simple fat loss and calorie burning exercises.
AND – my stomach is flatter and my buttocks is toned – LOVE these for losing weight!
These short exercises can be anything you can do at home: running up and down the stairs, jumping the rope, jumping on a trampoline, running around the house a few times – anything you can think of, really! Do not over-think it, just do something really fast so that you feel like you give your full energy to it!
Diet also has to do with losing weight and getting in shape – but if you just add these simple exercises to your routine daily, you would never have any problems with overweight - trust me.
I am also providing a healthy meal plan below, just to make sure you really can shed off those unnecessary pounds easier and faster than before.
This sounds unusual, but it really works very well – the trick is to spend 30 seconds doing really fast exercises, here is why:
This is to make sure that you will continue to burn calories hours after you stopped your cardio exercises. See, the way it works is – you speed up your metabolic rate during that short burst of exercise, and even though you are done with in just a few minutes, your metabolic rate has gone really high, and it will keep high for a few hours – meaning your body will keep on burning the calories.
Do your cardio exercise 5-6 days a week. On top of that, because your carbohydrate store is low in the morning, your body will burn more body fat to fuel your cardio exercises.
* * * * * Meal Plan * * * * *
Eat 5-6 times a day with about 3 hrs intervals in between. Make the meals small, consisting protein and complex carbohydrate.
The frequency of meals will tell your body that there is plenty of food and so your body need not store body fat for emergencies. On top of that, your digestive system will be constantly working to digest the food and so that means burning of calories.

Fitness quotes

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Sunday, November 24, 2013

5-Minute Abs

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5-Minute Abs

This will get your abdominals burning and make you sweat off those extra inches around your waist. Do this whole routine including the ab workout and the treadmill abs for 3 sets all together. Abs will be 3 sets of 20 making that 1 set of abs and then go to the treadmill routine. You will repeat that all together 1 more times making 2 sets. By the end you would have done 80 ab crunches and 40 minutes of Treadmill abs! Feel the burn!
Ab Workout
Crunches 3 sets, 20 reps
Oblique Crunches 3 sets, 20 reps
Move to the treadmill
Treadmill abs
5 minutes, warm-up, 1.0 incline
2 minutes, jog, 1.0 incline
1 minute, sprint, 1.0 incline
5 minutes, walk, 8 incline
1 minute, walk, 9 incline
1 minute, walk, 10 incline
5 minutes, walk, 8 incline

Friday, November 22, 2013

5 Yoga Poses for Detoxification

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Yoga can help us release toxins that have been built up in the body and need help finding their way out, enhancing all of your efforts in your cleanse.  Through various twists, folds, inversions, and sweating, Yoga will clean out toxins, lower stress hormones, send more oxygen to our cells, and increase circulation to carry nutrients to the cells and toxins away to be eliminated.
Yoga will not only release any physical toxicity but also mental and emotional toxicity as well.  As Yoga is not just asana, but also meditation, and pranayama.  Soooo, if you do anything, make it a few minutes of daily deep belly breathing and some quiet time in meditation or journalling.
Ok, let’s get off of our asanas and commit to doing all or some of these poses plus a few minutes of breath work:
Uttkatasana with Twist (Twisting Chair):  Step feet hip-width apart, or together for a more challenging stance. Place hands in Anjali Mudra {prayer hands} at heart centre {middle of chest}.  Inhale, then exhale and twist to the right. Keep knees in line so the hips stay squared and the lower-back stays neutral.  Chest may stay lifted or lower left elbow to the outside of the right leg.  Hands in prayer, use the elbow to press against the leg as leverage to help with the rotation of your torso.  Hold for a few breaths and then twist to the other side.

Prasarita Padottanasana with Twist (Wide Legged Forward Bend with a Twist) : Step feet wide apart on your mat and pigeon toe your toes slightly to line up the outside edges of your feet with the edges of your mat.  Place hands on hips, inhale to lengthen the front of the body, exhale to hinge from the hips and fold forward with a flat back. Release hands to the floor, relax head.  Hold for a few breaths and then reach for opposite leg with one hand while the other hand reaches up leading the upper body into a twist.  Hips and lower-back remain neutral.  If you have shoulder issues, keep your palm on your lower back or your hip as you twist.  Hold for a few breaths and then twist to the other side.

Lunge with Twist:  Come into a low lunge (back knee down) or a runners lunge (back knee lifted) with the right leg forward, knee bent and inline with your front ankle.  Keep the knee down or lift back knee, energizing the thigh and draw back through the heel.  Place your hands at the top of your mat on either side of the right foot underneath your shoulders.  Leaving the left hand under your left shoulder, place the right hand on your lower back to encourage the hips and lower-back to stay neutral.  Inhale to create length in the spine, exhale to rotate through the mid-back and upper-back.  If your shoulder allows it, extend your right arm to the sky.  Hold for a breaths and repeat on the other side.

Marichyasana 3 (Seated Twist):  From a seated position with your legs extended, bend your right knee drawing the foot to the inside of the left thigh.  Keeping the right foot there or crossing it to the outside of the left thigh for a deeper twist.  Option to keep the left leg straight or bend at the knee and draw your left foot back to outside of your right hip.  Hug the right knee towards your chest with your left arm.  Lift your right arm, rotate the shoulder and reach your fingers to your mat behind your back.  To deepen the twist, press your left elbow to the outside of the right thigh.  Inhale to lengthen the spine, exhale to rotate.  Hold for a few breaths and repeat to the other side.

Supta Matsyendrasana (Reclined Twist):  From a reclined position, draw your knees towards your chest.  Keep legs together or cross your right leg over top of the left with the inner thighs squeezing.  Spread arms out at shoulder height with palms touching the floor.  Inhale at centre, exhale let the legs fall to the left, gaze to the right. Rotation happens in the lower-back and mid-back as you keep the shoulders and upper back grounded.  Hold for a few breaths and repeat on the other side.

Finish off with Viparita Karani (Legs up the Wall), Balasana (Child’s Pose), Adho Mukha Svanasana (Downward Facing Dog), and Savasana (Corpse’s Pose).
BONUS:  Repeat any of these self-loving mantras for the duration of each pose and/or during your meditation:
“I love myself right now, exactly as I am”
“I will take care of myself first”
“I am worthy and deserving”
Thanks for taking the time to take care of your health, after all nobody else is going to do it for you! ;)   Enjoy your new found energy and glow!

Tuesday, November 19, 2013


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inspiration , fitness,

inspiration, fitness,

inspiration, fitness,

Monday, November 18, 2013


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Source: workout-plus

10 Ways to Sneak In a Workout

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In a perfect world, we’d all have at least an hour a day to devote to our fitness. But in the real world, 24 hours a day doesn’t seem like nearly enough time to fit in work, school, and family. Stop stressing! Here, 10 ways to sneak a workout into your super busy schedule.
1.     While you are brushing your teeth do 50 squats
2.     When you wake lay on the floor and do 50 crunches
3.     While making your morning coffee or tea do 30 calf raises
4.     Contract your abdominals while driving in the car. Just hold in your abs for 10 counts and repeat
5.     Take the stairs at work.
6.     When sitting in a chair alternate lifting your legs up to waist height making a running motion for 1 minute
7.     Stretch throughout the day in a twisting motion while standing
8.     Walk during your lunch brake
9.     Learn how to get up a few minutes before you need to get ready for work to do at least a 20 minute workout.
10.  Whenever you have a chance get together with your friends for a walk instead of a sit down coffee break.

Get a Hot Yoga Body: The Yoga Booty Workout

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Sculpt and tone your lower body using just your body weight and stretch your muscles from head to toe with these yoga poses
Downward dog
On your hands and feet in a plank position, spread your fingers wide. Exhale and lift your bottom towards the sky.  Take 5 breaths and return to plank position. Repeat for 3 sets then move to the next exercise.
Lie on your belly with your arms along your sides with palms upward. Lift your upper torso and arms off the ground. Then lower back down to the ground. Repeat
Extended Hand-To-Big-Toe Pose
Stand with your feet shoulder width apart bring your right arm to reach inside your right thigh and grab your ankle. Hold the outside of your right foot and extend your right leg forward. Slowly straighten your knee out as much as you can. When you get yourself balanced stretch your leg out to your side. Hold for at least 30 seconds and return to start and repeat on the left leg.
Baby Pose
While laying on your back bend your knees inward towards you belly. Grabbing the inside of your feet and open your knees wide and bring them in towards your chest. Hold for 30 seconds.

Saturday, November 16, 2013


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Wednesday, November 13, 2013

Two Trends to Try: Bellyfit and Aero Jump

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 Have fun and get in shape with these two popular exercise styles. Find out what you are missing out on.
The difference with Bellyfit over other programs is it joins body, mind and spirit together in your workouts. This is a combination of ancient and modern practices incorporating power, balance and wisdom. It’s not just a workout as you will find out. Bellyfit was designed by women who want to change the image of what beauty really is. These will be very effective movements which as enjoyable to do.
Aero Jump
Aero was created by Michael Olajide, Jr., who is a boxing champion. You will find these workouts with your jump rope to be some of the best workouts you have ever done. You no longer need a treadmill or a cross trainer to get your cardio on. You will leave all the behind you and just pick up your rope and get in the best shape of your life. Jumping rope works every muscle in your body giving you the best results. This workout program has been popular since 1991 and now it’s time you tried it!

Tips for staying in great shape over the long term.

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Tips for staying in great shape over the long term., Weight loss, Health, great shape

You always have time for other things in your life and you have to make sure you iron out time just for working out that nothing is allowed to interfere with. This is you time that is so important for living a long and healthy life.
It is important to listen to your body when you are working out but at the same time you need to push yourself to a safe limit. The mind sometimes is weaker than the body.
 Set goals for yourself that are within reach and then keep setting new goals to achieve. Such as every year a 5k or lose so many inches or pounds
Reward system. Once your goals are reached go clothes shopping or go get a massage.
Make sure to take time off from working out 1-2 days a week so you don’t get burnt out and also so your body can recover.
Diet is a big part of staying in shape and getting in shape. Make sure to have 5 small meals a day.
Make sure to have a cheat day once a week. This will keep you on track the rest of the week.
Weight training and cardio are both very important parts of a well-rounded workout plan. 

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Sculpting a bangin’ body

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Keep up to date with your workouts. Get more muscle fibers in just a few exercises than most do in a whole hour at the gym. 3 sets 12-15 reps each and you are done!
Sit up and shoulder press
Lie on the floor facing up. Knees bent with feet on floor. Use an optional weight in your hands. Lift your body up into a sit up while reaching up towards the sky with your weight. Lower and repeat.
Bridge with triceps extension
Lie on the floor facing up with your knees slightly bent. With a free weight in each hand bend elbows to a 90 degree angle, until hands reach the sides of your head. Lift your bottom off the floor, into your bridge pose, at the same time straighten your arms until your hands reach up to the sky. Lower your bottom back down and your hands back alongside your head. Repeat
Double Crunch
Lie on the floor facing up with your hands behind your head and legs stretched out. Lift your legs off the ground and your head up just a little. Lower your feet to the floor and your head back down. Repeat motion.
Lunge with shoulder raise
Stand in a lunge position with free weight in the opposite hand as the leg in front of you. As you drop down into your lunge lift your weighted arm up to shoulder height. Lunge back up and lower arm to your side. Repeat all reps on one side and then switch and repeat.
Squat oblique twist
With feet shoulder width apart and a free weight in your hands squat down until your legs are at a 90 degree angle. As you squat reach your arms to your side in a twisting motion. Stand back up twisting your body back to front facing. Repeat the squat and twist to the other side. Continue to alternated twisting from side to side with each squat.
Pushup with abs
Lie facing down with a swiss ball under your legs. Your legs will be balancing on the ball while your hands are on the ground. Do a full push-up and the at the top lift one leg. Drop the leg down and lift the other leg. Now repeat your push-up and leg alternating. Keep repeating.
Side plank leg lift
In a side plank on your forearm, bring your top leg in towards your side. Lower back down to a hover with your top leg over your bottom leg and repeat. Switch legs and repeat on other side.
Walking push-ups
With a low step or Pilates block place one hand on the step or block and one on the ground. You can do this on your knees or toes. Do a full push-up and then walk to the right or left changing which hand is now on the block. Do a full push-up and then walk back to the other side. Keep repeating.
Plank jumps
In a push-up position on your toes, jump your legs to one side twisting at the hips. Knees should come to elbow height. Jump back to start. Repeat on other side. Continue to jump out and repeat.

The No-Equipment Workout

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Dirty Thirty Workout
7 Exercises, 30 reps each or if noted otherwise
Jumping Jacks
Stand with feet shoulder width apart. Squat down and leaning forward.  Placing hands on the ground alongside your feet. Jump feet back and with a larger jump reach for tahe sky.  Return to start and repeat.
Walking Lunge
Start with feet shoulder width apart. Place hands on your hips and take a large step forward. Bend your knee until your legs are at 90 degree angles. Stand back up and pull back leg in. Step forward with the opposite leg and lunge down. Repeat walking forward.
Note: More than likely you will have to turn around in the space you are walking in and repeat for all reps.
Wall Squat – 30 seconds to 2 minutes hold
With feet shoulder width apart and back against wall, slide down until your legs are at a 90 degree angle. This is a 30 second to 2 minute hold on this wall squat.
Push Ups
Begin in a plank position on knees or toes. Lower down into your push-up by bending your elbows to 90 degrees and return to plank position. Repeat.
Pull Ups
Place hands on pull up bar with a wide grip. Use a chair to place your feet on if you can’t do a pull up without help. Try to rely on your arms to lift you up more than your legs to pull you up. Lift up to the bar and back down. Repeat.
Side Jumps
With feet together jump from side to side about 2 or 3 feet. Land softly with a bend in your knees. Continue to jump side to side for desired amount of reps.
Chair Dips
Sit on a chair or a bench and place your hands alongside your hips. Walk your feet out until your bottom is no longer on the chair or bench. Dip your body down until your arms are at a 90 degree angle and then with your arms pull yourself back up. Repeat.


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Lately I've been trying to be more healthy by staying fit, exercising more, and eating better. I was looking through pinterest and I found this really cool schedule kind of thing. I tried it out and it was amazing and terrible at the same time. It killed me. The next day, I could barely walk. So, I was on Pinterest again just today and I found another schedule. This one was easier and hopefully won't kill me. It was in separate posts so I just put it together into one. Enjoy!

!Discalimer! I don't own this, I just merged the pictures together. All credit goes to creator. Check out her tumblr! :)

Monday, November 4, 2013

bikini ready body

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bikini ready body, bikini, body,

Stretching Regime

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Stretching Regime, Stretching, Regime

Saturday, November 2, 2013

Beginner Workout

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Here is the full Ab Workout if anyone was interested

Beginner Workout, Workout, abs Workout,

Friday, November 1, 2013

Top 10 Benefits Of Guava Juice

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Are you fed up of taking vitamin C tablets every day? Well, you can breathe a sigh of relief now. Would you like to know how? Well, here comes the savior in the disguise of guava fruit.
You might raise a question here that why guava fruit? The answer is simple, as long as you are taking natural Vitamin C-rich foods fruit like guava “you are on the safe side”.
Top 10 Benefits Of Guava Juice, Guava Juice, Juice,

Guava, rich in calcium, nicotinic acid, phosphorus, potassium, vitamins A and B, Iron and Folic Acid, this is one healthy option that will add some nutritional punch to your diet? Why not discover the health benefits of guava fruit?
The guava fruit is soft when ripe and has sweet musky fragrance, creamy texture. They are valuable in various colours such as white, pink, yellow, or red. Ripe guava fruits have tiny, hard, edible seeds in the centre.
For the individual who hate the raw taste of a Guava Fruit can prepare a juice. They have many health benefits and can also be mixed with other juices.
Let us look at the top benefits of this wonderful gift of nature:

Benefits of Guava Juice:

1. Antibacterial Agent:

Guava Juice acts as an antibacterial agent. Guava has a capacity to shrink and contract any open tissues in your body. This has anti-bacterial properties that can flush out the harmful toxins and bacteria from your body.

2. Stomach Problem:

Guava Juice is a best way to treat constipation and diarrhoea. As per the above mentioned point, guava can shrink and contract any open tissues in the body. This helps to shrinks the canals of the active intestine and stabilizes it. Constipation can be cured by the consumption of guava juice, as it is filled with fiber. This is useful to excrete impacted feces. Consume guava juice before the breakfast for best results.

3. Weight Loss:

Drinking guava juice is the best remedy to lose weight. This contains dietary fiber that is useful to flush out the toxins and bad fats from the body. Guava juice is very low in calories that help in the energy production for the cells. Along with guava juice also opt for exercise for effective results.

4. Blood Sugar:

Guava juice is effective to control blood sugars for Type 2 Diabetes patients. It is useful to bring down the blood glucose levels, as this increases the insulin level. Guava juices are being converted into daily oral diabetic pills by many companies that will control the blood glucose levels.
You can prepare the guava juice at home for diabetic patients by:
  • Removing the fruit skin and seeds.
  • Cut them into small pieces for better grinding.
  • Put them into the blender including few guava leaves and water.
  • Strain and consume.

5. Cancer:

Guava juice can be a useful remedy to decrease the cancer cell development. One of the most vital nutrients is found in guava, known as Lycopene. This is a powerful antioxidant, which helps your body to get rid of the harmful free radicals that leads to Cancer.

6. Flu:

Guava juice is proven to be a good remedy to cure Flu. Frequent weather condition change, low immunity can cause air-borne diseases like flu. Flu cases always rise during the rainy season. Flu can easily be cured by your own body’s immune system. Vitamin C is the most essential nutrient that can fight off flu-causing viruses and boost immune system. Guava juice is the best way to get vitamin C from the natural source.

7. Scurvy:

Scurvy is caused due to deficiency of vitamin C. this can be easily cured by drinking guava juice. Guava juice contains high amount of vitamin C.

8. Dengue Fever:

Guava Juice is effective remedy to treat dengue fever. It is recommended to drink the guava juice at least three times in a day for effective results.

9. Acne:

Guava juice is useful to improve the texture of your skin and cure skin problems such as boils, wrinkles, acne, and pimples. Guava juice acts as an astringent to tighten muscles and skin.

10. Toothache:

Guava fruit juice is an astringent that can give you instant relief from toothache, mouth and gum sores.

Nutrition Chart of Guava Juice:

(Source: USDA National Nutrient data base)
Serving Size: 1 cup (250g or 8.8 oz)
Amount Per Serving
Calories 128Calories from Fat 2
% Daily Value*
Total Fat 0g0%
Saturated Fat 0g0%
Trans Fat 0g
Cholesterol 0mg0%
Sodium 5mg0%
Total Carbohydrate32g11%
Dietary Fiber 0g1%
Sugars 32g
Protein 0g
Vitamin A0%Vitamin C6%
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Thus, from the benefits mentioned above, it is clear that Guava Juice is a healthy option for good health. So avail its numerous benefits and nutritional values. So avail its numerous benefits and nutritional properties. Do share your comments below!!