Health And Fitness And Weight Loss – How Important Are They?


These are three important factors of life that we give least importance to however that does not undermine its importance in our lives. To be able to do our best with the little time that we have on earth we need to have a healthy body which is not only free of fat but is fit too.

How o we achieve that? Everything seems to be so expensive these days and everything seems to ask for some type of an investment. Yes, even here you will be asked for an investment – of your time. However there are small steps that can be taken for a better future, for a better tomorrow with Health and Fitness and diet. The three aspects of health, fitness and weight loss are like three sides of a triangle, all are necessary and all are connected to each other.

If you are not fit, you may need weight loss and you may not be healthy and vice versa. Given below are a few tips that can be very useful if you follow them religiously

The best way to start a diet is to start it on a Monday. Since Monday is a work day and the rest of the days are work days the diet somehow becomes easier.

Include some form of Health and Fitness and weight loss exercise for each member of the family. You could try various cardio exercises like swimming, running, biking or even aerobics. People who like to jump rope will be surprised to know that jumping rope the right way can lead to burning of calories twice as fast. Sprinting or even power running too is an awesome way of melting off flab day by day.
Put the whole family on a diet at once. This helps keep everyone motivated and also sets a lifestyle for everyone. You will be teaching your entire family the importance of a healthy, fit lifestyle as well as you will be aiding their weight loss if any.

Include a lot of fibre in your food. Try a lot of veggies and fruits which are known to have a high content fibre. Also do not forget that even proteins should be an important part of the meal. Try Health and Fitness and weight loss recipes Even though carbohydrates are said to be bad, they need to be included in a meal in small portions so that people have the energy to work and the body also gets what it needs.

Include the rule of drinking a lot of water into every one’s regime. Many of us ignore this very important rule of being healthy our body needs to stay hydrated at all times. Drinking a lot of water also increases the rate of metabolism which in turn burns fat as well. Drink about 2 litres of water minimum daily. This not only keeps you healthy but also improves the way your skin looks and has millions of other advantages.

The best Legs, Bums and Tums Kettlebell Exercises For Women

A curvy, lean, toned body is considered very sexy, sleek and feminine.  It’s surprising, but most women want shapely thighs as they want to look fantastic in their jeans or new dress.

So there are specific exercises that can be done at home with the kettlebell to help you overcome wobbly legs. Most results can be seen in about 4 weeks. Nope you won’t even have to do hundreds and hundreds of repetitions either.

The following exercises are the most effective front thigh exercises for women. The routine also includes inner thigh and rear thigh exercises.

For best results, start with these exercises:-


Kettlebell 2 Arm Swings

This exercise is the foundation of all kettlebell training. It targets the inner thigh, your bum and the backs of your legs. Start by swinging the bell between your legs and use hips to propel the bell forward. Use the momentum of the bell to let it swing like a pendulum. Squeeze your bum to help protect your back and engage your abdominals. Keep swinging the bell at belly button height. Keep your eyes on the bell at all times and keep your feet glued to the floor. Do 10-15 reps. Do 3 sets with 20 seconds rest.

Kettlebell Front Squat:

This exercise targets the front of your thigh.
Start by standing with your feet shoulder width apart, toes pointed slightly outward. Distribute your body weight equally between both feet and hold the kettlebell with a wide hand grip. Sit back with the kettlebell in front of you and inhale as you squat down slowly. Breathe out as you stand back up and push through your hips and maintain good posture, keeping your head up at all times. Do 5-10 reps. Do 3 sets with 45 seconds rest.

Kettlebell Renegade Lunges

This exercise targets the inner and outer thigh. Start by holding the kettlebell with a wide hand grip and feet together. Step sidewards to one side and then do a mini squat and then bring the other leg to meet the other. Then push off and go over to the other side. Keep moving from one side to the next. Ensure your tummy and bum is tight and keep your head up. Aim to do 5-10 repetitions. Do 3 sets. Take 45 seconds rest.


Kettlebell Vampire Sit Ups

This exercise targets the upper and lower abdomen. Start with lying down on your back. Hold kettlebell overhead in one hand. Keep eyes on bell at all times. Place the other hand on top of thigh. Then to execute the lift, take a deep breath and sit up and breathe out slowly and try to keep kettlebell locked out overhead. Ensure your eyes are fixed on the bell. Once you are in a seated position take another deep breath in and then lie back slowly and gracefully still looking up at the bell. Breathe out slowly. Aim to do 3-5 repetitions each side. Do 3 sets Rest 45 seconds to 60 secs.

Kettlebell Seated Hot Potatoe

This exercise targets your whole tummy. Sit down and hold bell between your legs. Take your legs off floor and try to keep balanced with feet off floor throughout exercise. Then pass the bell from hand to hand without dropping it or placing feet on floor. Aim to do 20-30 seconds. Rest 30 seconds and do 3 sets.

Kettlebell Seated Russian Twist

This exercise targets your sides of your tummy. Start by sitting down. Grab the kettlebell with a wide hands grip and keep legs slightly bent and pass the kettlebell from side to side touch the floor each side- left and right. Aim to do 10 repititions and do 3 sets. Rest for 30 seconds.


Rainbow Yoga Teacher Training Program

You wish to practice yoga but you do not want to miss your family or children while you are busy with your sessions? There is a solution to this problem. You can now practice this art of staying healthy with your family and kids with Rainbow Kids Yoga. This is an internationally recognized training institute in yoga teacher training and training sessions for your entire family. Even the kids won�t be left out while you work hard to stay fit and healthy. This institute as found in 2008 by Katya Fialkova and Gopala Amir Yaffe. It specializes in 200 hours training programs, 3-D programs for kids, family and teachers, training for partners and retreats where they can stay with their families and relax their mind. This institute was found with the intention of clubbing fun and creativity to the monotonous sessions.

They offer training courses all over the world. They organize timely seminars in Toronto, London, Paris, etc, and keep updating these details on their website. They not just train in a specific section are or just the asanas. They offer an all round knowledge of the subject. They begin with theory, explain the concepts, give an introduce to this art and teach the asanas explaining benefits of each asana.

The Rainbow kids also provides you with business opportunities. Your studio can also enroll for their 200hours teacher training programs with this institute. After your studio teachers are trained with this program they can also offer training that rainbow specializes in. in this way their training is extended to masses and you also get more number of enrollments owing to this specialized program in your batch.

If you have never tried or practiced this exercise and are wondering whether it would be apt for you in your pregnancy, then you do not need to worry. This is just any other exercise you would resort to. In fact the benefits from this exercise is much more as compared to any other exercise. However, do not try to experiment and learn it yourself DVD�s or any other way. You need a proper guide and thus you need to work with a yoga instructor.

They also provide the studio owner with collaboration offers. Their trained staff would offer their training at your studio. In this way you would get a brand name associated with your studio.

Enroll for their yoga teacher training program or opt for collaboration with Rainbow yoga training and benefit from their specialized courses.

Yoga for mom- yoga for dad

Practicing yoga at an early age is a good habit and will keep you away from any health problem at a later stage in your life. It helps you to overcome many health problems, makes you fit, and helps you stay younger by controlling cell deterioration in your body. However, if you could not do it then and now in your late 30�s parenting your children and want to practice Yoga, let me tell you it is never too late.

� Mothers can start practicing yoga after 6 weeks of delivering a baby. However, before staring yoga you need to consult your doctor, get a physical check and ask him what kind of exercises are suitable for you. Your doctor will let you know what kind of yoga can you practice and should you opt for this exercise mainly.

� Once your doctor permits locate yoga retreats, meditation retreats, yoga classes, yoga studios or personal yoga instructor if you need personalized training

� Your yoga instructor will let you know about your routine, your exercises and diet as well

� The yoga instructor is like a doctor. He/she should know about your habits and lifestyle completely because it will help him/her plan a routine for you.

� The main reason for using this yoga mat is to help you work on your coordination and balance. Many positions require a balanced way. If not, you will not be able to practice the various poses. The balance and posture will benefit your health. For this it is necessary to maintain coordination and meditation.

� Around the left foot arch, loop a strap and hold it in both your hands. Inhale and straighten the knee you had folded and move the left heel towards the ceiling. Move your hands along with it, till your elbows are completely straightened. While raising your hands, press your shoulders towards the floor.

� Hold the leg in the vertical position for 1-3 minutes and release it later. Now practice this asana with your other leg.

� After entering the parenting phase in your life, this exercise becomes all the more important for you because you deal with different situations every day while upbringing the child. These situations might put you in stress and you need to be patient and calm to assure a stress free environment for your child. Sleepless nights, running after the child, for feeding him/her playing with him/her, etc everything adds to the daily activities of your life and you need to keep your mind and body prepared for it.

Start today and enjoy your parenting by staying calm and healthy with yoga.

How To Get Skinny Fast – How To Get Thin Fast And Permanently

Are you doing everything in your power to lose weight but it just isn’t working? If so then find out now how to get skinny fast using an amazing system of eating that will burn fat off your body permanently. You will lose a lot of extra weight and it won’t involve any exercise or starving yourself. In fact this diet system requires you eat 4 complete meals every day in order to lose fat! Find out now how to get thin fast and permanently!

How to Get Skinny Quickly!

The diet system is known as calorie shifting and it involves eating foods in a way that stimulates your metabolism. By doing so it is a unique diet, perhaps the only one that has every attempted to have an individual burn fat by eating more. Unlike most diets which tend to be low calorie, this one avoids the pitfalls associated with those diets. The main problem with low calorie diets is that they in fact train the metabolism to burn less body fat overall.

This is because when you suddenly begin to eat less food and consume less overall calories your body goes into its survival instincts and will effectively slow down your metabolism in ratio to the amount you are eating. By following a diet over a longer period of time with this habit you will actually cause significant problems for when you finally decide to stop the diet. The biggest problem of all is that you will begin to immediately put weight back on. With calorie shifting this isn’t so. With calorie shifting you will get skinny fast and permanently!

Calf Exercises for Men

The first portion of a complete body sculpting routine for men is the upper body routine. Because many men are already comfortable with exercise for this area of the body, it’s generally the part of the body that’s well-defined and toned.

The calf is made of two main muscles, the gastrocnemius and the soleus, nicknamed in some languages “the twins”. They manipulate the Achilles tendon – that’s the big tendon just above your heel, behind the ankle – to produce the movements of the foot and toes.

One of the problems with bodyweight training programs is that your weight can sometimes be too heavy or too light. Take squats for instance. For most people their body weight won’t provide enough resistance to get a good workout within a ‘normal’ repetition range.

Toning is something that both men and women strive to accomplish with their workouts. Women want to tone their trouble areas to create a leaner look that gives them a strong feminine shape, while men strive to tone their larger muscle groups to make them appear more cut and ripped. The best exercises for toning target individual areas of the body, and provide exceptional results at a fast rate.

These exercises for skinny guys emphasize working on the whole body, using compound exercises to build up several muscle groups at the same time. Compound exercises are more efficient in building muscle mass since no muscle group is left behind in the work out.

Another way to tone up and bulk up your lower body muscles is to do dead lifts. The concept is simple. Just lift the weight with both your arms. Dead lifts are a great way to tone your arms, shoulders, chest, back, hips, butts, abs, thighs, calf muscles and everything in between.

One of the best leg exercise that you can do with your bodyweight. This will make you become more stable and challenge your leg strength, endurance, balance and agility. In a standing position, raise one leg out as straight as possible in front of you, and squat down on one leg until your thigh touches your calf.

Not everybody has a jump rope on them right now, but a jump rope can be one of the best weight loss exercises because you use your arms, your calfs, legs, and explosive movements. People who jump rope tend to break a sweat rather quickly, so why not start today and start jumping rope!

Movements that involve deep concentration and create lots of burn are the best leg exercises for women. These include: leg extensions, leg curls, abductors, lunges (side and front), calf raises. Squats and leg presses are popular leg movements, but if you get too over-zealous you might be looking at a larger set of legs or bigger butt.

Studies done at the Baylor University Exercise and Sports Nutrition Laboratory showed that 30-minute workouts raised the heart rate of women and men to about 65 percent of their maximum. Thirty minutes was enough time to improve cardiovascular fitness.

Begin your fitness session with a five to ten minute stretching and warm up, and finish by cooling off for another five minutes. And then in the course of the rest of that session, make your workouts relatively brief. Your standard exercise sessions ought not last greater than 30 to 45 minutes.

The main reason why most people fail to build calves is they simply do not train them hard enough. Think about it. Your calves handle your body weight while standing, running, and walking and doing just about any other physical activity. This means they are already used to lots of stimulation and will only respond to super heavy weights.

Five Secret Habits of Successful Weight Loss!

Hello! May I start this article by sharing with you my most inner secrets. I want to reveal to you that no matter how difficult your weight problem may seem, you can change your life for the better. If I can do it, so can you.

As many know I wasn’t always so strong or sure of myself, and much of that insecurity has to do with my weight. I have had a weight problem practically all my life and I always will. But now things are different, and they can do for you, too.

Enough of this lengthy intro, at least for now! OK? Then let�s dive in with the first success habit of thin or slim people.

Success Habits No.1. Follow A Rugged framework for diet and exercise.

Let me set the record straight! Diet and exercise guidelines can provide you with a framework for making these healthy changes, but ultimately it’s up to you to devise your own rules and come up with your own strategies for healthy living and dieting. It is not expected of you to grab any article or a report and immediately start following the tactics and strategies recommended. Everyone�s body is different from another.

We have DNA�s that are very different even from our blood brothers and sister. Why then should you follow exactly what people tell you. Even advices herein. The best bet is to use your own body to study the actions and reactions of the guidelines given and applied there. Fair enough?

Success Habits No. 2. Adhere to a �low-fat’ low-calorie diet and exercising regularly

Let me clue you in on an undisputed statement. In the largest study of successful dieters to date researchers have found that sticking with a �low-fat’ low-calorie diet and exercising regularly helped the participants shed and keep off at least 30 pounds. Sounds impossible? But trust me it�s true. You can bet your eyeball on this fact.

By the way, are you are you getting into this, or it is rubbing you the wrong way? Just be patient and carry on reading. It�s worth your few minutes of your precious time. Then shall we proceed to secrets number three. OK?

Success Habits No.3. Discover and Adapt to Better Dieting Therapies

OK, I know you�re probably shaking your head after reading success habits number three .But rests assured what you about to read is no rocket science materials. It is just plain and simple fact. Here goes!

Rest assured that successful dieters aren’t afraid to do things far different from the norm. Just to find tactics that really works for them. And to use them when they work for them.

Time changes so does things. Remember the old adage, �Time and Tides awaits no man or for that matter woman� Get my drift?

Up next,

Success Habits No. 4. A strong Belief in �Quitters Never Wins, and Winners never Quit� motto.

Hello! Are you prepared to prepared to be shocked, disappointed and finally refreshed, reading this success secret no. 4. Right? Then let me get straight to the point! Make no mistake, along the road to change, lapses are inevitable for any one. But in and of themselves, they’re not necessarily setbacks; it all depends on how you handle them.

Remember this weight loss thing is not a one shot affair. We have to live in our body every day of our lives, by the minutes, days, weeks, months and years. How our mind adapts to failures will largely determine the condition of our inherited body. Agreed?

Correct me if I am wrong. But what you are about to read may be shocking to you. If you are ready to see what�s next then go ahead and continue reading but brace yourself first!

Success Habits No. 5. Progressively overcoming unhealthy life styles

No matter how you argue or try to justify this habits number 5, common sense dedicates this obvious fact. Changing distasteful habits involves six predictable stages, researchers have found. If you can identify the stage where you are, you can take steps to spur yourself forward.

In case you don�t know the six stages, let�s have a fast reminder. Step One. Know the exact problem causing the unhealthy lifestyle. Step 2. Find alternative solutions to overcome the problem. Step 3. Select the best alternative to overcome the problem. Step 4. Schedule the start and finish times to work at this problem Step 5. Get down to solving the problem and step 6. Finish, follow up and revise if there is a need to. Simple enough?

To sum up, let�s recap! Firstly adopt a rugged framework for dieting and exercising . Secondly, to adhere to a �low-fat’ low-calorie diet and engage in indoor or outdoor sports regularly. Thirdly to continue discovering and adapting to better dieting therapies Fourthly, have a strong belief in �Quitters Never Wins, and Winners never Quit� motto. And finally take the concerted efforts to progressively overcoming unhealthy life styles.

In closing, let me add to these facts! This article has given you this weight loss information . It has given you the justification and the facts and the best advice we can give, the rest is up to you. Health is really is wealth in more than just financial, and whatever choices you make, we wish you best of luck in your pursue of a slimmer and healthier body. Goodbye and happy weight loss endeavor. Thanks for reading. Bye!

Ten Things You Should not Do When You are Pregnant

When you are pregnant, you may wonder what you should do and what you shouldn’t. There are many things that you should refrain from doing when you are pregnant. This article exposes ten of the things that you must not do when you get pregnant.

The ten points here have been listed as a must that you have to avoid doing. Here are the ten:

1 Make sure that you have proper food. Do not go on diet or starve yourself and your body. To be on diet is dangerous for your condition.

2 Do not sit in the hot tub or hot baths. You have to also avoid exercising in the excessive heat condition.

3 Do not stand for a long time. You should not cross your legs either. Both are not good for your heavier weight and your pregnancy.

4 Do not lift heavy weight over your shoulder. You should not do this when you get pregnant. You should not do heavy weight any way no matter how high it is. However, it is a must not to do it higher than your shoulder.

5 Do not paint your house. The smell and fume from the paints is bad to your health and your baby. Postpone it to the other time. It’s only nine months any way. You can do it later.

6 Do not dye your hair during your pregnancy. Don’t be bothered by having some white hair. Bear with it since the dye contains some dangerous ingredients and you have to avoid them.

7 Do not do the strenuous works and avoid advanced or heavy exercise. They are not for you at the moment. Exercise is good but you will have to select the right ones. If you do not know which one is right, go to the expert.

8 Do not use cleaning chemicals when you clean the house. Some of them can be dangerous for you. Avoid them and you will be safe.

9 Do not play basketball. Those jerky movements are very bad for your condition. Most people will not do it anyway but you should know that you have to be careful of this activity.

10 You have to not take too much of the herbs like cinnamon, parley and basil. They are not good for your digestive system when you are in pregnant period.

New Apple Ingredient Discovery Keeps Muscles Strong!

Natural Component of Apple Peels Found To Help Prevent Muscle Weakening

In search of an effective method to prevent muscle wasting that comes with illness and aging, researchers have located a natural compound that is very promising.

The findings reported in the June issue of Cell Metabolism (a Cell Press publication), identify a natural component of apple peels known as Ursolic Acid as a promising newnutritional therapy for the widespread and debilitating condition that affects nearly everyone at one time or another.

“Muscle wasting is a frequent companion of illness and aging,” explained researchers from The University of Iowa, Iowa City. “It prolongs hospitalization, delays recoveries and in some cases prevents people going back home. It isn’t well understood and there is no medicine for it.”

The research team first looked at what happens to gene activity in muscles under conditions that promote weakening. Those studies turned up 63 genes that change in response to fasting in both people and mice and another 29 that shift their expression in the muscles of both people who are fasting and those with spinal cord injury. Comparison of those gene expression signatures to the signatures of cells treated with more than 1300 bio-active small molecules led them to ursolic acid as a compound with effects that might counteract those of atrophy.

“Ursolic Acid is an interesting natural compound,” they said. “It’s part of a normal diet as a component of apple peels. They always say that an apple a day keeps the doctor away…”

The researchers next gave Ursolic Acid to fasted laboratory subjects. Those experiments showed that ursolic acid could protect against muscle weakening as predicted. When ursolic acid was added to the food of normal subjects for a period of weeks, their muscles grew. Those effects were traced back to enhanced insulin signaling in muscle and to corrections in the gene signatures linked to atrophy.

The subjects given ursolic acid also became leaner and had lower blood levels of glucose, cholesterol and triglycerides. The findings therefore suggest that ursolic acid may be responsible for some of the overall benefits of healthy eating.

“We know if you eat a balanced diet like mom told us to eat you get this material,” the researchers explained “People who eat junk food don’t get this.”

It is not yet clear whether the findings will translate to human patients, but the goal now is to “figure out if this can help people.” If so, they don’t yet know whether Ursolic Acid at levels that might be consumed as part of a normal diet might or might not be enough.

Tips to Reduce Breast Size

If you have big breasts, the opposite sex or even other women tend to find you sexy and more attractive. In fact, some women who are flat chested are envious of you. However, there are many drawbacks in having big breasts. Back pains, chest pains and restrictions from physical activities are just among the problems caused by having heavy breasts. Hence, many women whose breasts are larger than normal are seeking to have the size of their breasts reduced. Here are some tips to reduce breast size using natural methods:

  • Exercise – one way to get fit is by exercising; and along with that you also shed some extra pounds. Once you lose some weight, you’ll lose some of the fats from your breast areas too.
  • Proper Diet – proper diet means that you have to eat right. Reduce your calorie intake as well as the amount of synthetic hormones that you eat. Or better yet, be on a vegetarian diet. This way, the fats around your breasts areas will be reduced considerably, thereby, reducing the size of your breasts too.
  • Take the pill – there are lots of natural breast reduction pills in the market today. They are made from herbs so you are sure that they are safe. In fact, you can take them even without prescriptions and they have been found to be very effective in reducing breast size as per the testimonials of those who have already used them.

By taking natural breast reduction pills coupled with the right exercise and proper diet, you will certainly reduce your breast size faster.

Of course, there are still lots of other tips to reduce breast size out there. In fact, if you surf the Internet, you will come up with hundreds of results. You’ll be amazed at just how easy it is to find useful information in the internet in your quest to get at least a normal breast size. You can also ask some of your friends or acquaintances for advice on this matter.