Fitness

How to motivate yourself to work out?

June 10, 2015 by Amy Brown

Working out will increase your self-confidence, make you look great, give you more energy and improve your health in many different ways. Yes, yes … Rarely a woman does not know this, but there remains a small number of women who rarely practice physical activity. And why is that? It is due to lack of motivation.

Motivation is what you need to get out of bed, take yourself to the fitness gym and practice regularly. Here are some tips that can help you find the necessary motivation to make working out part of your everyday life:

Always set goals you want to achieve. You want to look great at the beach? Now is the time to stand up and do some exercise. But when the summer ends, do not stop, set your new goal. Many people practice for a certain period of the year and then they give up. They see that their body shape is improved, they reached the goal and start to lose motivation, so for several months they are back to their old look. To avoid this, you set yourself a new goal, such as : “to look sexy on my birthday party” or “finally to button up the floral dress that I keep so long in the closet.” As long as you have goals, you will have the motivation to achieve them.

Add some fun into your workout routine. Yes, the rotation of the stationary bike is very boring, especially if you have to do it 30 minutes. But there is always a way to you make it fun. Listen to your favorite music or watch your favorite series. Before you blinked, you passed 30 minutes. If you hate the gym, then try something more interesting like yoga, Tae Bo, dancing, something that will give incentive not to miss any session.

Buy workout clothes. Exercise should bring you pleasure and should feel good while doing it, so proper clothes is the first step. Besides, after you buy clothes, you will feel bad if they stay unused. It should give you the motivation to get up and justify the expenses you made.

If you go to the gym, it should be close to your home. The further a fitness gym is the more excuses you can find not to go. Choose a gym that is closer to your home, even if there are fewer deals and does not look so modern as a large fitness center.

Look for a good example that you will follow. When you enter the fitness room, there are always two types of women. One group is with arranged hairstyle and sometimes makeup, dressed in fancy clothes which are sorry to sweat and other group of women with gathered hair and comfortable clothes in order to sweat more. The first type of women will find a magazine to read while leisurely spin the cycle, and the second type will try hard to work out as much as possible. You select a pattern that would follow from the second group. Or let it be someone from your environment, perhaps colleague that looks particularly young for her age because she takes care of herself.

Find your partner for working out. Invite a friend or colleague to be your partner for exercising, so you will motivate each other. But do not choose a partner who you know that will easily give up. Find a partner that wants to improve his live through exercise just like you. Maybe you will decide to compete with him.

Do not overdo the exercises at the beginning. When you start some workout classes, do not try to do all the exercises as your instructor. It is the same if you exercise at home, watching some videos. If your workout is excessive, the next day you will not be able to get up from the bed, so it is easy to assume that motivation will sink into water. The key is moderation. Start slowly and every two or three days increase the exercises you do.

Visualize. Take pictures of the old days when you think you were in top form. Or if you don’t have such photos, imagine how you want to look. Whenever you’re in the middle of exercise and have no more desire to move, imagine in the best picture of yourself, i.e the look to which you aspire. You’ll receive an incentive to continue on as soon as possible to be proud of your achievement.

Plan your day/days off. It will be difficult to motivate yourself if you exercise every day. Determine two days of the week for a pause (for example, Wednesday and Sunday). If it is Saturday and you become lazy and can’t get out of the bed, you will have the chance to say “Let’s do today and tomorrow I will rest”. Days of rest will increase the likelihood that you will stick to your plan.

Follow the progress. Before starting a new exercise plan, record the amount of your body weight. Measure the hands and the feet in the thighs, waist and hips. When several weeks pass do the measurement and record the results. Once you make several measurements, draw a graph that will clearly show your progress in terms of elapsed time. Each data entry will be more and more motivational.

Reward yourself. Whenever you reach a certain goal – reward yourself. Did you exercise an additional 20 minutes? Buy a book and enjoy while resting or go to the movies. But the reward should not be food. You’ll have no benefit to practice an additional 20 minutes if then you eat a hamburger. The higher the achievement is, the higher the prize should be.

When you have crisis and when you are too lazy, remember how you feel after exercising. Every person who regularly exercises would agree that the feeling after the workout is great. Exercise increases the levels of the hormone of happiness and makes you feel comfortable with yourself.

Surely if you want to feel it, do not be lazy and start to move your body.

Find out how to speed up your metabolism and reach the desired shape!

June 9, 2015 by Sheila Smith

Metabolism is the sum of all biochemical processes in the body, or simply put – it is the speed at which the body burns calories entered through food.
With age the metabolism slows down, especially after the age of 30. Many people complain that they are have slow metabolism, and therefore have problems with excess weight.

Check out how to speed up your metabolism and lose weight!

1. Get enough sleep – the optimal amount of sleep is 8 hours, so make sure you sleep 8 hours between 22:00 to 6:00 am, an hour sooner or later, depending on your working hours and duties. Reducing the number of hours of good quality sleep affects the hormones that regulate metabolism and appetite.

2. Drink plenty of liquids – You need to drink at least 8 glasses of water a day, so start drinking water as soon as you wake up! It is recommended to drink hot water with lemon before each meal and at bedtime. A well hydrated body allows faster calorie burning.

3. Physical activity – You need to have any kind of physical activity during the day, preferably in the morning, an easy walk, yoga, running,
whatever your tastes are, it is essential to form muscles because they consume more calories.

4. Eat regularly – Eat your meals approximately at the same time every day. You should eat breakfast 1-2 hours after you wake up, lunch at about 14:00 and lunch at 19:00. Of course the exact times depend on your needs and obligations. Eat snacks between meals!

5. Amount of food – Distribute your daily food intake into 5 meals – three main and two snacks so the body won’t enter the saving phase.

6. Avoid industrial processed foods – Replace them with natural food, fruits, vegetables and grains.

3 ways to increase your calorie burn during exercise

June 9, 2015 by Sheila Smith

Exercise is crucial if you want to lose weight and bring your body into the desired shape.
But before you go to the gym, fitness center or simply start exercising at home pay attention to these three tips that will allow you to increase the calorie burn.

Tabata

Tabata is a Japanese learning exercise and it involves pretty hard exercises (exercises that lead to the moment when you can not breathe and you think that you will lose power at any moment). These exercises are done in short intervals. Suppose you run a sprint or high intensity exercises for 20 seconds, then slow down for 10 seconds and repeat this set for a total of four minutes. This way you will burn more calories, the only condition is that during the interval of 20 seconds you work out using full force with the whole body. In the beginning it will be difficult, but over time you’ll get the rhythm and get into shape.

Jumping rope
If you travel a lot, we recommend that you always carry a jumping rope and trainers. It is a portable cardio machine. Using a jumping rope burns 11.5 calories per minute, so if you work out for 20 minutes you will burn 230 calories. If you can not do 20 minutes try to do 10 minutes in the morning and 10 in the evening.

3. Circular train

In order to increase calorie burn during your workout start with the circular train mode. This means that you need to do the exercises one after the other, without any breaks and rest in between. Studies show that this type of exercise burns 9 calories per minute, which is almost 30% higher than when you pause between each exercise.

6 exercises that will make your body perfect

June 5, 2015 by Sheila Smith

Not everyone is born as sports fans and there is large number of women who have never set foot in a gym or fitness center.
And we really understand!
However, if you want to be satisfied with the appearance of your body, we have to disappoint you, but – exercises are compulsory!
Don’t worry, that does not involve long hours of sweat and torture. It will take just 45 minutes a day to do exercises to target parts of the body.
Today we present 6 exercises that will activate the entire body and bring it to perfection.

1. Skipping rope – This is the best cardio workout if you’re not a fan of jogging or cycling. Besides being fun, skipping rope will speed up your heart rate and sweat you. Skipping rope burns more calories than any other cardio exercise. The best thing is that you can do this exercise anywhere.

2. Squats – A powerful exercise that helps to tighten the buttocks and legs, increase strength and burn calories. If you want to speed up your heart rate and increase the number of calories you burn, hop after each squat. Or, drop down into a squatting position and do small movements to stretch the muscles. Squats are really one of the best exercises for body shaping.

3. Push ups – Of course, we are referring to the so-called women push-ups that are done with your knees. Make sure that your back is always straight to do exercise correctly. Unfortunately, many of us avoid this exercise, because it falls within one of the more difficult categories. But, if you know that it makes miracles for your body, you would never avoid it. There are several types of push ups that engage different muscles. Change your hand position (closer to the breasts, further from the breasts) and make your own combinations. Push-ups not only tighten the torso and hands, it is also one of the best exercises for the chest (and all we want tight, firm breasts, right?)

4. Lunges – If you want beautiful sculpted legs, lunges are perfect for it! This movement isolates each leg and activates different muscles. If you want the best results use weights.This is an ideal workout for your legs!

5. Swimming – Great news for all fans of swimming – this exercise activates virtually the whole body. Disparate groups of muscles are activated while swimming. Moreover, swimming is a great cardio workout that will speed up your metoblizam and help you burn calories. So this year go to the pool and get the most for your body – swim!

6. Run – If you love running, then you are aware of how much this is a good exercise. Running is absolutely the best cardio workout. The recommendation is to combine the slower and faster pace if you want to speed up your metabolism and increase calorie burning. In addition to physical fitness, running has a great impact on psychological health – reduces stress, causes release of serotonin (happiness hormone) and reduces the risk of depression to a minimum.

Workout with Karlie Kloss – without fitness equipment

June 3, 2015 by Amy Brown

Forget the excuses to delay the physical activity. It is time for new beginnings and new fitness challenges.

Karlie Kloss, Victoria’s Secret angel with the gorgeous body, showed her exercises for toned body recommended by the popular coach Justin Gelbend.The exercises can be practiced at home, and they do not require special fitness equipment.

Exercises for firm and lifted buttocks

For the first two exercises for the butt, if you exercise on a wooden floor you can use ordinary cloth. If you exercise on a carpet, use a plastic lid / plate.

Beginners are advised to do 6-8 reps (first with the right, than with the left leg), while the more advanced can do 20 repetitions.

For the next three buttocks exercises, do 10-20 repetitons with each leg.

Exercises for a flat tummy

Do each of the suggested exercises for stomach 5-15 times on each side.

Exercises for toned legs

Repeat this exercises 10 to 20 times on each side.

Exercises for shaped arms

This arm workout strengthens the biceps, triceps, muscles of the shoulders and chest, as well as strengthen and improve core stability. Do 10 to 20 repetitions.

Exercise for firm buttocks and better body posture!

May 15, 2015 by Amy Brown

Each of us dreams of a perfect firm buttocks and slender spindly legs, right? If you have these attributes than certainly your jeans, skirts and shorts will suit you much better. However, hardly anyone of us is born with these attributes, so if you really want to have your dream buttocks and legs then you definitely have to start working out!
Don’t worry, it doesn’t mean you have to spend hours and hours on the treadmill or doing dozens of squats. There is an exercise that is easy to do, even beginners can easily practice it and it perfectly targets exactly the desired parts of the body and activates the muscles of the buttocks, thighs and hamstrings, and also it tightens the stomach.

The exercise is called ,,Bridge ”.
See how it works and what other benefits it brings to your body.
The exercise is extremely simple, and more than effective, so we recommend that you do at least a series of 10 every other day.
Lie on your back, place your hands along your body or spread them apart at a straight angle. Bend the knees, put the feet as close to the buttocks and start to lift the hips.

You can make a combination of long and short movements, holding your hips 3 seconds each time you raise them.
If you want to target the calfs too, then put the feet at the position of the fingers when you lift your hips.
Also, if you want to increase the intensity of the exercise use a pilates ball. Lift the legs on the ball while the body is lying on the floor and do the same principle – raise your hips.

Customize the number of repetitions to your preferences, but be sure that increase the number of repetitions every week.

What’s so great about this exercise?

This exercise is good for the whole body for several reasons:

1. Reduces the pain in the knees and back – Unfortunately in our daily activities we rarely activate the back muscles, which is why the pain occurs in this region. The exercise ,,bridge” absolutely triggers the mentioned muscles, strengthens them, and eventually you will feel relief. It also activates the calf muscles and ligaments in the knees.

2. The clothes suits you better – For the women this will be the most important reason to start doing this exercise. Well shaped buttocks and spindly legs are looking better in every pants! 😉

3. A better body posture – Everything breaks down if you’re constantly slouching! This exercise will strengthen the muscles of the whole back and so improve your body posture and the position of the spine.

4. Enhances the athletic ability – The gluteus muscles (buttocks) are among the largest muscles of the body which are essential for our athletic abilities. So, if you have strong muscles of the buttocks you will run faster, jump higher, and be better in all sports.

Learn how drop extra pounds from specific parts of your body

May 13, 2015 by Sheila Smith

In order to reduce the stomach, you started with a rigorous diet and the pounds have melted everywhere – except on the stomach. Sounds familiar?
The new nutritional theories say that it is possible to lose weight from certain parts of the body.
The studies are based on the fact that hormones trigger obesity, especially excess pounds on certain parts of the body.
If you control your hormones you will control your weight. You just have to adjust your diet and exercise.
Hmm, sounds too good to be true? We have no choice but to try and see, right? 🙂

The guiding principle

Physical processes coordinate hormones, and they indicate where the fat will be located. Problems arise because many of us live in a state of hormonal imbalance caused by low-quality diet, stress, pollution and physical inactivity.

Each group of fat came from the operation of specific hormones. If we balance our hormones by special diet, exercise and general changes in lifestyle, the stubborn fat deposits will disappear.
Nutritionists recommend a Mediterranean diet (fruit, vegetables, fish, small amounts of meat, healthy oils and omission of sugar and fast food), daily intake of multivitamin supplements, minerals or fish oil and a program of regular exercise.
It is a principle theory, but for each group of body fat there is a different way to do it in order to correct the hormonal imbalance that causes it.
Waist fat
The fat over the hips and buttocks may be a sign that you have a problem with insulin, which regulates blood sugar. If it is not balanced, it leads to the deposition of fat in the waist area. If you take too much sugar, which it forces your body to produce insulin (to remove sugar from the bloodstream). But after a while, when sugar consumption is not reduced, the cells will cease to react properly, excess glucose in the bloodstream will start to deposit unwanted fat deposits on the waist.

Action Plan: To reduce the production of insulin and thereby melting the fat around the waist, you need to put the intake of sugar and carbohydrates under control. Keep up the Mediterranean diet, avoid sugar and foods that burn quickly (alcohol, white bread, cookies, chips, rice, cereals with added sugar for breakfast, sweetened drinks). Eat foods rich in antioxidants (this helps prevent the bad effect of free radicals) such as cinnamon, chili, cranberries, blueberries, broccoli and green tea. With the addition of a multivitamin and fish oil, be sure to take chromium (excellent for control of blood sugar), magnesium and zinc.

Excess fat under the armpits
If you have a greater fatty tissue under the armpits it can be a sign of slower thyroid gland. This gland controls the consumption of calories from food. If the gland does not function properly it can lead to weight gain, fatigue and depression.

Action Plan: Some raw foods can aggravate the normal functioning of the thyroid gland. So if you notice these symptoms, reduce your intake of broccoli, cabbage, kale, beets, peaches, strawberries and soy products. The thermal processing of these foods removes the unwanted effects. Take supplements such as iodine and selenium, which promote healthy functioning of the thyroid gland. Therefore eat Brazilian nuts, kelp, liver, onions, salmon, tuna and whole grains. And be sure to avoid stress. The stress hormone cortisol slows the thyroid gland.
Excess fat on your hips and buttocks
The female hormone estrogen promotes deposition of fat around the hips and buttocks. Many of us have been exposed to high levels of natural ( found in the water and grown meat) and synthetic estrogen.

Action Plan: Eat more fruits, vegetables and whole grains. They contain special ingredients that help bind the excess estrogen. Avoid alcohol, sedatives, drinks with preservatives and artificial colors, because they hinder the efforts to cleanse the liver from the excess estrogen. Eat natural yogurt that brings beneficial bacteria in your digestive system, which help eliminate the estrogen through the digestive tract. And reduce coffee. New research shows that more than two cups of coffee a day can boost the production of estrogen in women.

Exercises you can do while sitting down

May 12, 2015 by Amy Brown

The human body is not “designed” to be in a sitting position for a long time. However, due to work or personal choice, many people are “tied”
to their chairs. The next time when you stay a while in a sitting position, remember that there are simple exercises that will stir your body and help you stay healthy and fit.

The following exercises will help, move the wrists, improve the body circulation, strengthen muscles and plus you will burn some calories :

1. Clamping the buttocks

The easiest exercise you can do while sitting is to strengthen the buttocks and thighs, i.e the most problematic areas of the female body. Sit straight so that your feet are attached to the floor. Tighten the muscles of the buttocks and thighs and hold “contorted” for five seconds. Then, relax them. Do 20 repetitions.

You can do this exercise while you are at work, while you are searching the Internet or while traveling to long distances. Without much effort, you will shape the buttocks.

2. Toning the legs through the “writing” of the alphabet

Raise one leg so that your fingers will easily touch the floor. Start “writing” each letter of the alphabet with your toes on the floor. Write capital letters. Once you complete the alphabet with one leg, repeat with the same with the other.

Then again, do the same exercise, but this time gently touch the floor with the entire foot, ie. with toes and heels. Instead the alphabet you can write numbers. The foot should be constantly active, and muscles engaged.

3. Strengthening the thighs

Sit close to the edge of the chair. Straighten your back, set the knee on an angle of 90 °. Lift the right leg and straighten it in front of you, to be parallel to the floor. Hold this position for 2-3 seconds and lift it down. Repeat it with the left leg. Do 20 repetitions.

This exercise will enable and shape the muscles on the front of the leg, above the knee.

4. Strengthening the calf

Set feet on the floor and lift only the heels, so that rely only on the front of the feet. Push your heels as higher you as you can and then lower them back on the floor. Do 15 repetitions.

You can do this exercise while you work and study, because it doesn’t requires a lot of attention. You will maintain the strength of the calfs and your feet will look more attractive when you wear high heels.

5. Strengthening the muscles below the knee

Sit upright and put your feet on the floor. Raise the toes without pulling off the heels from the floor. Lift them as higher as you can and then lower them back on the floor. Repeat this exercise 15 times.

While practicing this movement, no one will even notice that you exercise, so you can do literally anywhere.

6. Abdominal contractions

Sit up straight. Tighten your stomach muscles and hold the contraction at least 5 seconds, then relax them. Do 10 repetitions.

7. Move your ankles

Move your ankles so the toes of your foot will move in the imaginary circle. Draw the circle 5 times clockwise and then 5 times backwards. Repeat it with the other leg.

8. Move your shoulders

Make 10 circles with your shoulders forward and another 10 in backwards. This exercise will not only move your shoulders, but will reduce the tension that accumulates in the upper back.

9. Stretch your neck

While sitting upright, slowly bend your head down so your chin touch your chest. Then bend your head back and direct the look at the ceiling. Repeat this exercise five times.

10. Elegant stretch

Raise your arms sideways while hands do not reach high above your head and then lower them elegantly in your lap. In fact, in this exercise the hands should make a big circle.

If you are surrounded by people, do the exercise only once as will not feel uncomfortable. But if you’re alone, do 10 elegant stretching, be carefully that your back is constantly straight.

The proposed exercises can reduce the negative impact of the”seating” lifestyle has on our health and appearance, but not completely neutralize. Do not be shy to do the exercises in front of your colleagues at work. Call them so they can join you and together resist on the negative effect of seating.

And do not forget …

After 30 minutes seating make at least two-minute break. Stand up, stretch and walk around the room you are in.

Japanese method for a slimmer waist

May 10, 2015 by Sheila Smith

Imagine slimming your waistline just by laying down. You think it’s impossible?

According to the Japanese doctor Fukutsuchi – specialists for pelvic problems and author popular books – it’s possible!
The doctor discovered that the main cause of large deposits in the waist is the divergence of the pelvic bones and bones under the rib cage. After a series of experiments and trials, he confirmed his hypothesis and devised exercises to lose weight fast – if we can call laying down an exercise! 🙂
The essence of the method is to do it three times a day for several minutes – just laying on a towel folded into a roll.
The result – slimmer waist!

This is what you should do:
1. Fold a towel into a roll;
2. Lay on a firm surface – never on a bed, preferably on the floor and place the towel under your back. The position of the towel should be right under your navel. The folded towel should be slightly longer than the width of the back;

3. Relax. Put your feet shoulder-width apart and bend your feet so that they only the thumbs touch;

4. Fully extend your arms above your head. Turn your palms down and make your little fingers touch;

It is a pretty uncomfortable pose. If you find it difficult to extend your hands, do not force it, extend them as far as you can. It is important to make sure your little fingers and toes touch.

Lie in this position for 5 minutes. Do this exercise 3 times a day, but the first time should not be longer than 5 minutes.

It is not difficult, but at the beginning you may have an unpleasant, even painful feeling, because the skeleton will start to return to his natural position. If you find it too difficult to get through 5 minutes, start with a minute or two and increase it every day, until you get to 5 minutes. And do not miss a day to do this in order to get a stable result! In essence this is stretching. If you move the towel under the breasts – you will have the effect of raising the chest. If you put it below the ribs – the waist will become more pronounced.
Just be careful, because in this position the bones and joints are moving.
After the session, get up slowly and carefully. First on the side, then sit down and then stand up. Avoid sudden movements.
If you have any problems with the spine, back, consult your doctor before performing the exercises.
Even if you do not believe in this method, you won’t lose anything if you try it. We recommend that you measure your waistline before and after this exercise and you will be pleasantly surprised!
Over time, this position corrects the posture and gives a nice, healthy feeling throughout the body.

Hula-hoop – lose weight with fun

May 10, 2015 by Amy Brown

The favorite toy of the 50’s – the hula-hoop today is increasingly used as part of the exercise equipment for every adult. Although it seems like a child’s toy, exercising with a hoop is a physical activity that brings many health benefits and is appropriate for all ages. Exercising with hula-hoop activates 30 muscles, improves balance, mobility and flexibility. These are the five main benefits of rolling hoop.

Burning calories

Half an hour of exercise with hula-hoop has the same effect as 30 minutes of running. This activity is ideal for weight loss because calories melt away as in step-aerobics, kickboxing or treadmill.

Body shaping

Hooping strengthens muscles and shapes the thighs, buttocks, abdomen, hips, feet and knees, and additionally you can turn the hula-hoop around your shoulders to exercise the torso, arms and neck.

Improve flexibility

This activity requires movement and twisting of the spine, increasing its flexibility thus preventing back injuries. However, for people who have back problems should consult a physician about these types of exercises.

Improves mood

Besides being healthy, this workout isn’t boring and you won’t have problem with regular practice because it is just like dancing and it improves your mood.

The heavier the hoop the more health benefits

Although ordinary hoop brings many health benefits, you will see greater results if you use heavier hula-hoop. The rotation of the heavier hoop brings the same results as lifting weights. Heavier hula-hoop is easier to turn and you can exercise longer and thus strengthen the muscles faster.

Warm up exercises

hula-hoop, losing weight — 1. Hold the hula-hoop with both hands and lift it over your head. Turn your upper body to the right, then left. Repeat this exercise 10 times.

hula-hoop — 2. Stand with your legs spread and set the hoop vertically on the left side as much as possible away from you. Stretch. Repeat on the right side.

hula-hoop,lose-weight, warm-up-exercise,benefits-of-hula-hoops — 3. Stand on one leg and hold the hoop behind you, so your arms are straight. Then, lift down the hoop while you are bending your elbows. Straighten your arms again. Repeat this exercise 4 times.

Tips for turning the hoop

Once you warm up, start moving the hoop. Here are some tips for easier and more effective hoop workout:

Prepare. Free up enough space around you so you can smoothly rotate. Place the hoop on the floor and step into the center. Lift with both hands and place it at the waist.
Put one foot ahead of the other. Bend your knees slightly, place one foot forward and stand in a relaxed natural position.
The movements should be more back and forth than circular. Many people begin their practice thinking that they should make circular movements. In fact, the movement should be like rocking back and forth.
Try which side is more natural for hooping. If you have trouble turning, try turning on the opposite side. Usually, right-handed people turn from right to left and left-handed people turn backwards. Try to turn in either direction and you will immediately feel which side is right for you.

If you didn’t master hooping when you were a child it’s time to try again. If you were an expert, remember your best memories and start turning.

7 reasons why you should start playing sports

May 7, 2015 by Sheila Smith

The health benefits from doing sports should by no means be ignored.

There are activities for absolutely every body type and personality – whether you cardio exercises, team sports or individual activities – you will easily find a sport that will suit you!
And we are here to persuade you to start doing sports! 🙂
We have 7 reasons why you should start playing sports immediately!

1. Weight control

This may be the most important argument for the ladies! 🙂 Sport is absolutely the quickest and most effective way to have the perfect body. Proper nutrition will lead you halfway, because without physical activity there will be no real results.
When you exercise, the body uses the energy stored in the form of fatty deposits (excess weight) and uses the calories that you consume through food.
But do not worry, it is not necessary to sweat in the fitness center or gym for hours. It is enough just to do a shout run and instead of using the elevator use the stairs.

2. Health control

No matter how fit you are, the practice of sport is essential for your health! Physical activity strengthens high-density lipoprotein (HDL), or “good” cholesterol and reduces the unhealthy triglycerides. It ensures a good blood flow, which reduces the risk of cardiovascular diseases. In fact, regular physical activity can help prevent or control a wide variety of health problems, including stroke, metabolic syndrome, type 2 diabetes, depression, certain cancers, arthritis….

3. Improving mood

Need emotional energy? Or need to eliminate the stress after a hard day? Practicing in the gym or a short 30-minute walk can help. Physical activity stimulates the secretion of serotonin – the hormone of happiness, which is directly responsible for happy feelings. You will automatically feel better when it comes to your appearance and it will increase your self-confidence.

4. Charging your batteries

The more energy you’ll spend, the more you’ll have it! Regular physical activity will improve your muscle strength and will boost your endurance. Physical activity contributes to a better nutrients and oxygen flow to the tissues and your cardiovascular system will work more efficiently. When your heart and lungs work efficiently, you have more energy to deal with everyday things.

5. Sports will improve your sleep

Regular physical activity will improve the quality of sleep! The faster you fall asleep the better you’ll feel in the morning, without waking up all the time and having restless dreams. But do exercise right before sleeping because your body will be too excited to fall asleep.

6. Improvement of sexual life

Every day you’re exhausted from work and you can’t do absolutely anything, let alone be intimate with your partner. This is how you enter the vicious circle of frustration and tiredness. Physical activity can help you here too. As we said it energizes you, and you will look and feel better, which will certainly have an influence on your intimate relationship! Sports can increase sexual desire in women.

7. Exercise can be fun!

Exercise and physical activity can be a fun way to spend your free time. It gives you the opportunity to relax, enjoy the outdoors or simply engage in activities that make you happy. Physical activity can also help you connect with family or friends in a fun way. So, go dancing, go on hiking or join the volleyball team. Find a physical activity that you’ll enjoy. If you get bored, try something new.

25 minute workout for nice and flat belly!

May 7, 2015 by Kelly Bennet

If you want to keep your body in shape or to get in shape fast you need to have a consistent workout everyday. To keep up my shape I get up and I spend one hour for exercising and bathing. First of all you need to have nice meal that will give you energy so you can workout, I strongly suggest that you do not work out hungry.

This simple workout is comprised of two exercises, and in order to do them you will need a jumping rope, and a workout hula hoop.

Now you need a bit room for jumping rope and hula hoop twirling and some nice 25 minute music 🙂

Star exercising with nice five minute stretch up

Now we start with a 5-minute hula hoop swirling, don’t give up if you fail a few times but keep it up, you can do it!

workout, hula hoop workout, losing belly, belly workout, losing fat — Move it up, don’t give it up, if you fall get it up again!

Now we go with the harder part keep it up you can do a 5-minute rope jump, jump jump around !

Rope jump, workout, fat losing, body building — Rope jump up, jump, jump, jump around!

Relax for 1 minute. Now we go 5 more minutes hula hoop swirling! Go again you can do it, now it will be easier.

After you complete the hula hoop exercise, you need to do 5 more minutes of rope jumping! And you are done and ready for the shower and a beautiful day!

Jump for 5 minutes when you finish, take a nice hot shower and drink a lot of liquids. If you can, try not to drink coffee before exercise, make some green tea – it will help your body detox! Green tea has very special preparation here is link for green tea recipe.

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