Best Ways to Get More Active & Full of Energy.

Being active throughout the day is one of the absolute hardest things to do and also one of the most important things to do. Staying active throughout the workday has become increasingly more difficult- especially because most of the work we do involves sitting at the computer or at a desk.

The unfortunate reality is that staying seated for much of the day can result in muscle tightness and soreness, lower back aches and pains, tight hip flexor muscles, indigestion, and of course the big one– staying seated all day can majorly decrease calorie burn.

For most of us, being active throughout most of the day is not a possibility, but for all you desk-sitters (which includes me sometimes too!), here are some simple ways to get you moving.

5 Simple Ways to Move More:

1. Get a movement tracking device:

 I swear by my Fitbit. When I started my own business and was working from  home (as opposed to running around the hospital all day) I noticed a major decline in how much I was moving- and how much more I was sitting.  I love my Fitbit- not because it tracks how much I move, but because it tracks how much I don’t move. It’s great motivation to walk around your desk a few times, or take a lap around the office.

What’s also great about movement tracking devices is that they allow for connection- between friends, family, coworkers and even your nutritionist (ahem!).

2. Incorporate easy strength-based movements:

Even if sitting all day is your norm, try these few easy strength movements when going about everyday trips to the bathroom, the copy machine and more.

The chair squat: Every time you get up and sit down you can easily incorporate a little chair squat. Simply engage your quads (thighs) and gluten (butt) and stand up more slowly- causing the motion to come from your muscles instead of your joints. Do the same when you’re sitting down. First tighten your glutes and quads as you more slowly sit down- this will help to increase blood flow to the muscles, will help to take pressure off of the hip flexors (especially if you squeeze your glutes extra-hard) and will help to promote calorie burning. Aim for 10.

The calf raise: The next time you’re standing at the copy machine, or making coffee in the the office kitchen, incorporate some calf raises. Calf raises are simple and will help to get the blood flowing not only in the calves but also up and down the entire leg- especially if glutes are tightened while doing them. Squeezing glutes will also help to release hip flexors that can get fairly grumpy after sitting all day. Aim for 20.

3. Take a walk:

Recent research sang praises to the often neglected lunchtime walk (click here for the article and here for the research ). The research suggests that taking a walk at lunch (about 30 minutes) can really help to improve mood, enthusiasm and thereby productivity. So even if a 30 minute walk doesn’t fit in, getting some movement into the day is really beneficial.

4. Stand while you talk:

Although this isn’t possible for everyone, if it’s possible to stand up while talking- do it. Talking while standing or walking can help to provide a much needed break for the digestive system that is compressed while sitting and can help to get the blood flowing. Additionally, research suggests that standing while talking can improve voice projection – which means more confidence. The bonus is also that talking and walking can boost blood flow, mood, and can help to burn calories.

5. Purchase a reusable water bottle:

Hydration is so key for weight maintenance, satiety, preventing muscle soreness and more, but getting and using a reusable water bottle it’s also a great way to get you up and moving throughout the office when it comes time to fill it up.

Aim to drink around 64 oz daily, which means eight 8 oz glasses (and for every cup of caffeine after the first one, aim to drink 1, 8 oz cup of water per cup). Plan to purchase a glass or stainless steel water bottle (BPA-free is my least favorite)- and keep it on your desk. When it gets empty, get up and take a walk to fill it up.

If you have trouble remembering to drink water, simply set your phone alarm for every 2 hours or so as a reminder to be almost finished with a 16 oz container. That phone alarm works well also for reminding you to take a walk- so don’t forget to use it.

How To Stay Fit if you Can't Take Time Out For Workout.

To stay healthy, you do not need to spend hours in the neighborhood gym to burn your calories. A hectic workout schedule may not appeal to someone who finds gym exercise sessions boring. For people who cannot take time out for working out at the local gym or who prefer outdoor activities rather than remaining confined within the four walls of a fitness center, there are many options to stay physically fit.


1) Biking:

When you go biking either alone or in the company of friends and family, you are likely to enjoy the experience greatly; you can not only view the beauty of the landscape but also breathe in fresh and unpolluted air. The scenic splendor also gives you the chance to hone your photography skills. Such recreational activities can keep you emotionally satisfied.


2) Walking:
Walking is perhaps one of the most effective and enjoyable lifetime sports. You do not need any fancy workout machine for this; you can burn calories without straining or injuring your joints. Walking for half an hour at a brisk speed is useful for keeping chronic diseases at bay. Walking is highly recommended for people with high blood pressure and high blood glucose levels. You can easily incorporate this activity in your every day schedule; for example, you could always walk your children to school or to the bus stop or walk your dog, or walk down to the local grocery to stay fit.

3) Running:

This exercise can be very beneficial for your cardiovascular health, while helping you to shed a lot of calories too. However, running can put pressure on your joints like the ankles and knees and you should therefore try to increase the distance or the time for this exercise slowly. When you overdo this activity, you can suffer from joint aches and develop tendinitis.

4) Swimming:

This is a great way to stay fit outdoors because the sport is not only great for toning your whole body, but also makes you feel rejuvenated and refreshed. Swimming is recommended for those with joint pains. It is also very effective for controlling high blood pressure and diabetes.

5) Diet Meals:

When you need to travel frequently for work reasons, you can always carry precooked healthy diet meals with you to ensure that you do not compromise your fitness efforts even when you are away from home. Such diet meals are low in calories and portion controlled so that you can keep a check on your weight. Well known meal delivery services like Nutrisystem deliver portion controlled diet meals at the doorsteps of dieters in prepackaged condition. All that dieters have to do is carry the packaged meals wherever they travel or relish comfortably at home reheating them in microwave oven. If you check specifically Nutrisystem’s menu, they have up to 150 customizable meal options which may also include your favorite dishes.

How To Lose Weight with orange juice (100% Working).

Orange is one of the best Fruits with more benefits,it contains vitamins C and A , B1 and 2B.
 Among the many benefits of it ,as purifies the blood , removes the fever , strengthens the stomach and teeth and removes gum disease , heartbreaking gravel , strengthens the heart and nerves as he hypnotized , soothing and comfortable for the brain, and reduces body fat percentage...& the list goes on..!?

This fraction of the benefits of orange addressed by many medical studies , including what is known through actual experience.
 And today i chose to offer you dear readers the magical juiciest for weight loss( try it & you'll see results in shortly time) , one of the fundamental components is Orange .

Ingredients:

* 3 oranges , peeled

* 1/2 small cabbage [is the secret ingredient of the mixture]

* Half teaspoon lemon juice

* Small carrot

* A small amount of ginger

* Ice

•Method:

Squeeze all the ingredients together without any desalination , but you can add a little sugar to taste .


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Muscle & Fitness: 3 Six Ab Exercises You've Never Tried.

Staying in shape & Seeing results is about getting out of
your comfort zone. And when you're traveling and find yourself without a gym or somehow unable to do your regular routine, you're well out of that zone already. So you may be forced to use different exercises or training implements to complete a workout.

 nathanfitness will show my dears readers ( friends)  3 different exercises you've never tried taken for your abs, one for each training tool you're likely to have access to, plus body-weight alone so you can stay on track no matter where you are.
So let's get started:

1} Barbell Straight-Leg Situp:

Almost any place that advertises "fitness" will have a barbell of some kind. You won't need much weight, if any, to perform this exercise, which combines a full situp with an overhead press. It's a brutally hard move, especially for those with long arms or legs, as your muscles will have more to stabilize.

• How to do it: Lie on the floor holding an empty, or lightly loaded, bar over your chest, as in the top of a bench press. Your legs should be extended on the floor in front of you. Perform a situp, raising your torso until it's vertical. Keep the bar over your head, so it drifts back to an overhead press position at the top of the situp.

2)  Band Pallof Press:

Most people don't know how to train their abs with a band, but it can be as simple as standing still. The Pallof pressdoesn't look hard, but it forces you to keep your torso locked in place while the band is trying to twist it. This works your core deeply, and your oblique muscles (side abs) in particular.

• How to do it: Attach a band to a sturdy object at chest level. Grasp the free end with one hand over the other and step away from the anchor point to put tension on the band. Turn perpendicular to the anchor point, stand with feet shoulder width, and extend your arms in front of you. The band will try to twist your body toward it—resist. Bring your hands back to your chest and then press again.


3} Suspension Trainer Sprinter:

Moving your limbs while your torso stays solitary makes for a deceptively hard ab workout. When you pump your legs like you're running, the rest of your body wants to move too. It takes a lot of bracing from your core to prevent that movement. That's the idea behind this exercise, called the sprinter, which also gets your heart rate up so you burn more calories, helping you to uncover the abs you've worked hard to build.

• How to do it: Place your feet in the foot cradles of the trainer and get into pushup position with your hands on the floor. Drive one knee to your chest while the other leg remains extended. Now drive the opposite leg to your chest while you extend the other back. Continue so it looks like you're running in place.

How to combat fatigue to get your energy back.

Fatigue is more than a state of mind. Your body’s cells are lacking an important nutrient or are overwhelmed by toxins and calling out for help when you are fatigued. Don’t ignore the pleas from your cells for help.

Your best strategy is to return your cells to their optimum state and commit to giving yourself extra tender loving care the minute you start feeling fatigue. Take it easy and relax a bit.

Here are best ways to start combating fatigue to get your energy back:


1- Eat More Protein in Your Diet

Protein foods are one of the best rejuvenators because they don’t cause a big surge in blood sugar followed by a drop in sugar levels an hour and a half later like carbohydrates do. Protein foods keep you on an even keel, no matter how much stress you are experiencing. They include beef, lamb, buffalo, pork, fish, shellfish, dairy products, poultry, cheese, yogurt and eggs so you have much to choose from. Strive for an additional 4 ounces on days you are dragging yourself around with no energy.

2- Cut Out the Sugar Immediately

As good as sugar tastes, it’s equally bad for your energy levels. Sugar affects your blood sugar levels negatively, causing your moods and energy levels to increase and then fall. Stop sugar for five days in a row and you’ll see an immediate jump in your energy level. Why five days? It takes four days for a food to clear your system, so by day 5, you’ll be feeling your normal self again.


3- Eat a Large Quart-Sized Bowl of Vegetables

Most people don’t eat enough life-giving, nutrient-filled, teeth-building, and energy-building vegetables. One little salad bowl of lettuce with a dinky slice of tomato on it per day is ridiculous when you consider your needs for these foods to rebuild your energy. Boost your level of vegetables to a quart bowl a day and include lettuce, kale, spinach, dandelion greens, swiss chard, parsley, cilantro, turnip, radishes, cucumber, and carrots. Now this salad would truly give you energy.

4- Get a Vitamin D Test

When vitamin D levels are low, you’re going downhill. You’re more susceptible to infections. Your bones and joints ache. You don’t have the get-up-and-go mentality. Find out what your levels are by asking your doctor to order a vitamin D test for you. The scale goes from 0 to 100 ng/dl and the ideal level is 65 ng/dl according to some prominent physicians. Anything less means you’ll need 5000 IU to 10,000 IU vitamin D3 daily for at least 3 months. Then re-test.

5- Take a Magnesium Supplement

Magnesium decreases inflammation in the body that contributes to low energy levels. Magnesium also allows your body to absorb phosphorus and calcium from foods you eat. The phosphorus that is absorbed goes directly into the ATP molecule in your cells, which is sheer energy. Try a 300-500 mg magnesium supplement once daily, not exceeding 750 mg. Then watch your energy soar.

6- Spend Time Getting a Massage

A massage can release any kinks in your muscles that are zapping your energy. Try a series of three massages in a week to totally remove any hint of fatigue that your body may be harbouring.

7-Soak in a Mud Bath or in a Hot Springs

Detoxifying the body is the best way to restore your energy levels. The toxins leave your body with a mud bath or in a hot springs and your cells will feel exceptionally invigorated.


8- Add Adaptogen Tea to Your Daily Routine

Adaptogens are herbs that are meant to reduce your stress level, rejuvenate your antioxidant systems, and give you the extra oomph you need for the day. They also increase libido. These herbs include Suma, Chinese Ginseng, Maca, Ashwagandha, Korean Ginseng and Schizandra. Mixing one teaspoon of any of these herbs into a cup of boiling water to make tea is a healthy way to combat fatigue and may be taken daily.

 9- Get More Sleep

Analyse your sleep habits to make sure they aren’t contributing to your fatigue. Is it time for your mattress to be replaced? Is your pillow too fluffy and puts your neck at an angle that causes muscle spasms during the night? These are easy things to change. Restful sleep goes a long way in beating fatigue for the next day.

5 Vegetables That help you lose Belly Fat Fast.

Fruits and vegetables are the best source of carbohydrates and sugars with a high nutritional value and fewer calories. some types of fruit and vegetables are better than others to help in weight loss.

Here's a list of some of the vegetables that help you lose fat fast:

1) PEPPER :

All forms of peppers are excellent for weight loss, pepper is one of the richest sources of vitamin C which enhances the function of the immune system, and help to absorb other nutrients. Cup of the pepper contains only 30 calories.


2) TOMATO :

One cup of the tomato contains only 25 calories, the biggest reward healthy tomatoes is that they are rich in lycopene & a carotenoid who's working on the prevention of cancer.

3) SPINACH :

From less sugary vegetables, one cup of spinach contains 10 calories and a lot of fiber.

4) CUCUMBER :

Contains very low calories and high water makes it an ideal vegetables to satisfy hunger without an increase in weight, the cucumber   contains many vitamins and minerals as it helps the body get rid of dangerous toxins.

5) CABBAGE :

Cabbage characterized by low calorie, high nutrient cleared of blood by getting rid of free radicals and uric acid, which can lead to pain in the joints and gout. Cabbage contains a high percentage of vitamin C, and contains iodine, which is essential to the health of the brain and the endocrine and nervous system work.


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How Yoga Can Improve Your Health, and Your lifestyle.

Thought yoga was just to improve your muscle tone and help you relax? Think again. There are particular yoga postures that can actually help improve your skin, depending on the skin issue that you may be having at any given time.
Yes, this may seem a bit silly to some, but these yoga postures have offered significant improvement for women and their skin.
If you have tried every cream on the shelf to try and help your skin, or if you are looking for a more holistic way to improve your skin’s texture and tone, yoga is the way to go.

•How to Get Rid of Dry Skin with Yoga

To help cure your dry skin woes with yoga, start off by sitting on the floor while taking care to keep both you back and your chest straight. Close your eyes and your mouth by drawing your palms over your face and bring your palms down. Breathe in slowly and deeply, and exhale slowly and fully. Continue with this until you feel that your body and your mind are completely relaxed (this may take some time for beginners). You can do this by using your index finger to close off one nostril and making you breathe from the other. Alternate every few seconds, always making sure that you are breathing from the open nostril. Continue with this process up to 5 times.

•How to Get Rid of Oily Skin with Yoga

If you have oily skin, chances are that you will do anything to get rid of it. To get rid of oily skin through yoga, begin by sitting straight. Close your eyes and your mouth, and relax. Make sure you stay in a relaxed state for at least 5 minutes. After that time, take one long breath and hold it for 5-15 seconds. When you are ready to release the breath after those 5 seconds, squeeze your abdominal muscles. Now loosen the muscles and then release all of the breath from your nose. Continue with this process for 5-10 times.

•How to Get Rid of Sensitive and Acne Skin with Yoga

The best way to start this off is to sit on the floor and become completely and fully relaxed. Keep your mouth wide open and curl your tongue so that it forms a tubular shape (if you cannot curl your tongue, try stretching it out as long as you possibly can on the inside of your upper jaw). Try to not allow the tongue to come in contact with the teeth while you are doing this. Now close your mouth and bring the tongue back to its normal shape while also breathing out of your nose. Do this for up to 3 minutes a day and you should find that your skin is far less sensitive than it was previously, and you should notice that any pimples are fading away.

You may feel a bit silly doing these poses at first to help improve your skin, but even just taking those 10 minutes or so every day to relax will do wonders not only for you physically, but mentally as well.