Get Fit with this 4 minutes a day Fitness Routine!

If you have no time and can only spare 4 minutes a day for fitness, here’s Tabata the popular work out plan. It is a High-Intensity Interval Training (HIIT) programme that can also transform your mundane fitness regime, besides saving time. Under this a given exercise must be executed in 20 seconds at maximal intensity and the following ten seconds should be used for a quick recovery. This 30-second cycle is repeated eight times to make one four-minute block. A boon for patients with high blood pressure, Tabata also promotes insulin sensitivity, thus helping people keep diabetes at bay

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Top five home remedies for dry cough

•    Salt water can help ease the discomfort cause by a cough.
•    Honey has analgesic properties that eliminate the mucus and soothes your throat.
•    Ginger has anti-inflammatory properties and helps soothe irritation caused by sore throat.
•    Turmeric has a therapeutic effect on coughs, viral infections like cough and cold.
•    Garlic can be the best herbal cures for coughs.

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The water treatment method

Did You Know…that drinking water in the morning immediately upon waking up can have amazing therapeutic effects for a multitude of health conditions—ranging from pain to #asthma to #cancer?”

The water treatment method is as follows:

•    Right after waking up in the morning, drink about 4 glasses of fluoride-free water. If you’re drinking water from a faucet, chances are it’s inevitable. Other options are distilled water (make sure to add minerals back into the water, including some baking soda for alkalinity) and reverse osmosis. If you feel you can’t drink a whole 4 glasses in the morning, start lower and work your way up to the 4 glasses. You must do this upon waking and on an ‘empty stomach.’

Do not eat or drinking for 45 minutes after drinking the water. After 45 minutes has gone by, you’re free to eat and drink as you please.

•    Drink a cup of water half an hour before the meal. Do not eat or drink anything for 2 hours after each meal.
•    Feel your health start to improve.

According to the Japanese Medical Society, this treatment would take 10 days to treat constipation, 10 days to treat some gastric issues, and 30 days to treat high blood pressure.

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Here are 5 very effective and simple tips

will help you flatten your stomach starting today:

·        Decrease the Salt Intake

·        Drink More Water

·        Stop Chewing Gums

·        Stop Fizz

·        Skip Fake Sugar

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10 Natural ways to Soothe Your Painful Monthly Cramps

•    Pop a calcium, Vitamin D and Magnesium supplement
•    Yoga
•    Walking
•    Sleep it off
•    Use a heating pad
•    Take a hot shower
•    Eat calcium-rich foods such as milk and yogurt
•    Herbs
•    Avoid caffeine and stay hydrated
•    Get Intimate

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Tips to Live Happy & Free

•    Eat Light
•    Get Moving
•    Talk Less, Talk Sense
•    Turn off the TV
•    Enjoy Nature
•    Create
•    Take a Cool Shower
•    Do Simple things you Enjoy
•    Walk/Run for 20 minutes Daily
•    Know the Truth of Simplicity

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10 Fruits that can help lose weight quickly

• Avocado
• Lemon
• Watermelon
• Grapefruit
• Orange
• Apple
• Pomegranate
• Pineapple
• Berries
• Banana

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Eight tips for Healthy Eating

Eating a healthy, balanced diet is an important part of maintaining good health, and can help you feel your best. It doesn't have to be difficult either. Just follow these eight tips to get started.

•    Base your meals on starchy foods
•    Eat lots of fruit and veg
•    Eat more fish
•    Cut down on saturated fat and sugar
•    Eat less salt
•    Get active and be a healthy weight
•    Don't get thirsty
•    Don’t skip breakfast

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Turn that Music Up- It Helps Your Fitness!

Most people will agree that listening to music not only motivates them during a workout, but also helps them work harder. Hundreds of studies have been performed and here is what has been found:

•    Tempo Matters: Most people have an instinct to synchronize their movements and expressions with music—to nod their heads, tap their toes or break out in dance—even if they repress that instinct in many situations. 

•    Music Distracts from Fatigue:  The human body is constantly monitoring itself. Music competes with this physiological feedback for the brain’s conscious attention, keeping you moving longer.

•    Tailor to the correct BPM:  Whatever musical style you favor, you might want to check the beats per minute (bpm) on an app.   Choose songs that mirror your heart rate, depending on the level of exercise.  For instance when warming up and cooling down, pick slower songs that have tempos within the 80-90 bpm range.  As you pick up the pace to a moderately intense level, choose songs within the 120-140 bpm range are ideal. 

•    Be Mindful of Volume:  High-intensity music coupled with high-intensity exercise can cause temporary hearing loss.

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Set a Goal and Get Motivated to Maintain Fitness

There’s nothing more motivating than that first 5K looming in bold letters on the calendar. Register early and commit to an exercise program that will get you in shape by race day. You should set realistic goals that include clear milestones, and as you progress toward your goal, you’ll find a ripple effect occurs and things fall into place in your work, home life and health!  The goal doesn’t have to be an organized race. Maybe it’s a mission to fit into that old pair of jeans buried in your closet or a new bikini on the beach. Whatever it is, define it, write it down and revisit it daily.

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How to Curb Overeating During the Holidays

1. Nurse your drink: Always have glass of water or a cup of hot tea in hand, so you need to consciously stop and put it down in order to eat.

2. Avoid the artificial sweetener: Studies have indicated that consuming artificial sweeteners in your drinks or desserts may actually trigger more hunger.

3. Plan your meals and portion sizes ahead of time: Cooking your meals for the week is a good way to limit what you eat.

4. Easy on the alcohol: Not only does alcohol add to your caloric intake, but a state of inebriation can give you false feelings of hunger, which will cause you to overeat.

5. Banish your food weaknesses: Keep all of the “trigger foods” out of the house entirely. That way, you’re not tempted to overeat.

6. Trick your brain: Use smaller plates and smaller portion sizes on your plate. When your eyes see that the smaller plate is full, you naturally trick your brain to thinking that you’re eating a sufficient amount.

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Foods that Reduce Inflammation

•    Olive Oil
•    Citrus Fruits
•    Berries
•    Ginger
•    Cherries
•    Pineapple
•    Green Tea
•    Garlic and Onions
•    Orange-Colored Vegetables
•    Turmeric
•    Whole Grains
•    Kelp

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Top 10 tips on Fitness

•    Have a healthy mindset

•    Find an underlying motivation as to why you want to be fit and healthy

•    Surround yourself with healthy and positive friends that keep you on track

•    Self-motivation- every morning when you wake up, be happy about it!

•    Celebrate small successes.

•    Be patient.  The weight that it took 10 years to gain will not disappear overnight.

•    Be consistent and make it fun!

•    Vary your workouts to keep your body adapting, including strength training, cardio, flexibility, balance, full range of motion and mobility.

•    Eat healthy nutrition.

•    Find fun, active, social activities so you don’t get bored.

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How Much Should You Exercise and How Often?

Aim for at least 30 minutes of moderate-intensity activity (such as brisk walking) at least 5 days a week. If you're just getting started, you can slowly build up to that.

In time, you can make your workouts longer or more challenging. Do that gradually, so your body can adjust.

When you work out, keep your pace low for a few minutes at the start and end of your workout. That way, you warm up and cool down each time.

You don't have to do the same exact thing every time. It's more fun if you change it up.

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Eat enough Fibre

Always carry a piece of fruit with you and ensure your lunch choices contain salad or vegetables. Always request wholemeal or grain breads, even if you are dining away from home, and keep carrots and celery sticks within easy reach to snack on. Another factor that may motivate you to eat more fibre is the fact that diets high in fibre are also linked to weight control. You simply need to eat less when you are eating lots of fibre-rich foods.

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What Should you eat Before Working Out?

•    Oatmeal with cinnamon and blueberries or dried cranberries
•    Whole wheat toast topped with nut butter and sliced bananas
•    Fruit smoothie with yogurt
•    Greek yogurt with low-fat granola and berries
•    Half of a turkey sandwich
•    Raw veggies with hummus for dipping
•    Whole-grain crackers with 1 ounce of low-fat cheese
•    Cottage cheese and sliced apples or bananas
•    Trail mix with nuts and dried fruit

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How to Increase Mileage Without Burning Out?

These are things you should pay attention to so you have the best chance of an injury free, successful transition:

•    Increase gradually (5 miles a week)
•    Instead of running 10 miles each day, split it into 5 in the morning and 3 in the afternoon, three times a week.
•    Once your reach 40, alternate a high week and low week (i.e. 40, 45, 40, 50, 45, 50, 45, 50.)
•    The key to the transition was a day off every week so your body could purely adapt and recover. 
•    As you build mileage, do static stretching (1min holds) on major muscle groups, including IT band, after every run.
•    Mileage won’t make you burn out; neglecting proper recovery will.  The more you run, the more you need to adjust your lifestyle (sleep, healthy food, recovery runs, days off, etc) so that your energy remains balanced.

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Top fitness tips for working women

•    Stay active throughout the day
•    Store your house with healthy snacks
•    Create an effective exercise pattern
•    Eat a good breakfast
•    Turn on the magic of treadmill
•    Drink lots of water
•    Chart your progress
•    Reduce refined carbs intake
•    Never overdo anything
•    Keep an eye on your heart rate

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