Category Archives: Fitness

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4 Exercises You Need To Know For A Smaller Waist  

Category : Fitness

Admit it; all ladies would love to have a smaller waist. After all, a smaller waist will make them look better when they wear body hugging outfits, sexy ensembles and of course, hot bikinis and swimsuits. But sadly, not all of us have been blessed with the small waist that we all dream of.

Lucky for you, there are many things that you can do to make your waist smaller, and I am here to help you out! Below are some of the tried and tested exercises that will help you achieve your dream waist size.

1.) Corkscrew

This is actually an advanced Pilates move, and it is amazing in balancing and strengthening your body, particularly your hip flexor muscles and abdominals. Because it targets the muscles in the abdominal area, it can help tone that area and narrowing your waist.

How to Do:

Lie on your back and place your arms on the side of your body. Straighten your legs and keep them close together. Slowly and gently bring your legs closer to your head. Your legs and your body should create a 45-degree angle. Keep in mind that your head, arms, and shoulders must still be flat on the floor. Roll back down your spine, leaning to your right, until you engage your oblique muscles. You should still keep your feet close together. Put legs back in the center but do not put it on the floor. Repeat the steps again. This time, lean on your left. Complete three sets on each side.

2.) Burpees

This is more than just an abdominal workout. Doing this exercise can actually give you a total body workout. This move works just about all the muscles in your body and can also be considered to be a cardio workout as it will definitely get your heart pumping. The combination of strength training and cardio elements of this exercise can surely help you lose weight and trim your waist.

How to Do:

Go to a plank position. Jump and bring both feet in between your hands. From that position, jump straight up as high as you can. After landing, put your hands down shoulder width apart and jump your legs back to return to plank position. Do this for as many times as you can.

3.) Vertical Hip Lifts

This simple move can activate your TVA muscles and can also boost the flexibility of your hamstrings and hips. You will be amazed at how small your waist will look after doing this exercise for just a couple of weeks.

How to Do:

Lie on your back and raise your legs until your feet are above your hips, creating an L shape. From the starting position, slowly raise your hips off the floor. It’s as if you are pushing the ceiling with your feet. While you do this, your legs will tend to sway from one side to another. There will be times when it will bend. Try to stay balanced and avoid doing all that. Inhale and hold the position for a few seconds. Exhale and slowly go back to original position. Do this move for 15 times.

4.) Weighted Twists

Contrary to popular belief, it is your core muscles that generate the strength that you need to do weighted twists, and not your arms. Because of this, doing this exercise can help you strengthen your core, build your abdominals and obliques and achieve a smaller waist.

For this exercise, you can use either a weight plate or dumbbell.

How to Do:

Hold your chosen weights with two hands. Sit on the mat with knees bent, and feet flat on the floor. Try to lean your body back to create a 45-degree angle. Straighten your arms in front of your chest.

Rotate your torso to the right. Go back to starting position. Rotate the torso to the left. Do this as far as you can. Do the rotation for 30 times on each side.

Perform these exercises on a regular basis and you can surely achieve a smaller waist. If you wish to make the most out of your efforts, it is also recommended that you wear a waist trimmer that can help boost fat loss in your tummy area.

Author Bio:

Emily is founder of, a blog where she and her associates talk about exercise, fitness, and yoga. Their aim is to help people like you to achieve perfect body. BodyShape101 is concentrated on exercise & fitness tips, and making the most out of it. She is also a mother of one and she tries to find balance between her passion and her biggest joy in life.

Fitness, yoga




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Kiss Anxiety Goodbye: 7 Brilliant Natural Ways to Beat Fear and Stress

Category : Fitness



Life can be ridiculously hard to handle when we’re filled with stress and anxiety.

As a matter of fact, when our stress levels start to overwhelm us, it often turns into anxiety that’s so crippling that it’s hard to function during our day-to-day lives.

Some stress is good for us. Other stress is not so good.

When our being is so filled up with adrenaline that we feel like we’re about to explode, it’s time to do something about it because that type of anxiety is going to kill you. We’ll now take a look at seven powerful ways to beat stress and fear so that it no longer negatively affects us at home, school, or work.

  1. Destress with Exercise

Our lives and jobs have a sitting on our butts more often than not.During a 40-hour work week, we’ll spend the majority of that time sitting in front of a computer.When were done with work, we’re usually exhausted so we spend the night lounging on our backsides in front of the TV.Exercise is amazing because it releases endorphins.These endorphins help us feel happy and relaxed, so if you’re under a lot of stress, you should exercise to get your endorphins flowing again.


  1. Healthy Eating Leads to a Stress Free Life

When we eat food that we know is bad for us, we never feel our best.On the other hand, when we eat healthy fruits, vegetables, and whole grains, we often feel physically, mentally, and emotionally more alert and satisfied.Improving our physical health through healthy eating is a great way to relieve stress and improve mental health.Also, many of today’s cancer treatment breakthroughs have a strong connection to a healthy diet, and we all know a cancer diagnosis is incredibly stressful, so healthy eating will help in that department as well.

  1. Nootropics Are Fantastic Stress Relievers

The popularity of Nootropics is at an all-time high.Not only are there fantastic memory improving Nootropics, there are also some excellent options to help prevent and eliminate fear and anxiety.In particular, Aniracetam is the perfect example of a calming Nootropic.By taking it regularly, you’ll experience greater well-being, less stress, no more social anxiety, and it even has the ability to stop panic attacks dead in their tracks.


  1. Start Saying No More Often

Many people get so stressed out because they have a difficult time saying no.Instead of taking on too many responsibilities and projects, you need to learn how to say no to the activities that really aren’t adding anything of value to your life.Feeling stressed out beyond belief by having too many things to do can lead to physical and mental illness.So if you want to maintain your best levels of physical and mental health, you’ll start telling your boss, spouse, friends, and family members no when you already have too many things to do.


  1. Talking out Your Problems

Some of us love to keep everything bottled up inside.On the surface, this might seem like a good idea because you don’t want to stress people out and make them feel bad about your life.But on the other side of the coin, releasing negativity by talking about it is a great way to limit our stress and anxiety levels.Talk to a therapist if you have no one else to share this with.Or, speak with your spouse, friends, family members, and anyone else willing to listen.You’ll feel much better getting all of this negativity off of your chest.


  1. Drink Chamomile Tea

This may seem simple on the surface, but chamomile tea has an amazing calming effect on the body and mind.In fact, there are certain compounds in chamomile that provide a Valium like effect on the mind, calming it completely.

  1. Hold Your Breath

Believe it or not, holding your breath will lower your levels of stress, anxiety, and help stop a panic attack from getting worse.By holding your breath, you are preventing anxiety by breathing deeply.Yes, anxiety cannot control you while you are taking deep breaths. It’s physically impossible.



Please use these seven recommendations to permanently kiss anxiety goodbye forever.


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5 Steps To Use The Maxi Climber

Category : Fitness

Living in a modern and hectic society, the demand for keeping fit and being much more beautiful is strongly increased. However, not many people have enough time to go to the gym. It is reasonable to choose a fitness workout to do exercises at home instead. Among all of the fitness equipment in the market, Maxi Climber is evaluated to be the best one. You can visit to see maxi climber reviews to ensure your decision. This article, hereafter, will share with you the easy way to use a maxi climber with 5 steps.

  1. Adjust The Height Of The Machine

The very first step when using maxi climber machine is to set up a perfect height that fits your body. There will be a little difference in height adjustment of each brand name. At any rate, climb on first to check whether the height is comfortable for your extensions of the upper body and your arm span or not before starting your workout. Next, step your feet at the level position and make sure the handles are roughly at chin height. You are possible to adjust a pin or a removable key in order to make the handles adjustment.


  1. Climb On The Machine

After having a comfortable height, you climb on the machine by placing one foot on the pedal and push up the body before placing the left foot on the rest pedal. You might feel rather difficult to stand in the machine with 75-degree angle tilt. In order to make it easier, you had better step on the lower pedal first and hold your hand tightly on the handles before hoisting your body to the other pedal. Now, it is time for you to adjust the most comfortable position. Ensure that your weight are back and your whole body stays in a straight line throughout the workout instead of inclined at an angle as same as the machine. Because when angling the body, the knee joints can be damaged and the muscles may get undue stress. Now the preparation is well done, move to the warm-up step.

  1. Warm Up

In order to warm up your muscles, you can choose between Short strides and Long strides.

The first option, Short strides help your muscles get used to the rock climbing. Move your feet gently up and down while placing your hands on the stationary bar. Make sure to move steadily and not bounce sideways. In order to prevent injuries it hip, you should improve your core muscles to keep your upper body and your hips stationary.

After getting used to the movement, let’s start to do longer strides. The second option enables your muscles a deeper warm up with more pressure on the body.The motion of Long strides is same as the motion from short strides, however, the length of your strides should be longer (at least 18 inches apart) to work out your muscles. It is better to build the muscles when doing the longer strides due to its forces from your body to pull weight down and up. Bear in mind that only when you work out hard is fat burned more, as a result, you can fastly tone up the muscles and shape the body. It is quite intense for starters but if you keen on the workout, you will get better results.

  1. Choose An Appropriate Workout Routine

In fact,  there are several kinds of workouts to be possibly applied with maxi climber machine. This article will introduce two typical ideas for starting workout routine: short workouts and high-intensity interval training workouts (HIIT workouts)

Firstly, it is easier for you to start with the former routine. Your body can get used to the machine when you consistently climb for 2 minutes and take 30-second rest. By doing this way continuously, you can build proper muscle tone and gradually increase your fitness level and decrease the rest time simultaneously.  When the body is ready for a rather high degree, you can immediately start with the short workout. This machine recommends users to start with 10-minute workouts. During the time of this phase, you can combine between short strides and long strides but must do the motion continuously. You are totally able to adjust the pace based on your demand and ability.

On the other hands, many climbers tend to choose HIIP workouts because the workout of maxi climber machines focuses on building muscles and recovering the cardiovascular system. HIIP workouts involve in longer workouts with a scatter of recover and rest times. You may start with an intense pace for 3-4 minutes then taking 30-60 second rest, repeating the circuit up to 10 times for a full workout for 30 minutes. Remember that the degree of fitness needs to be greater with this kind of workout.

  1. Cool Down Before Climbing Off

The workout is going to finish. Before climbing off the machine, make sure that your muscles are cooled down for a while. Doing small strides at a mild speed for 1-2 minutes to make the muscles have a small break. By this way, your heart also has a chance to return the normal rate which enables to prevent faintness. After finishing the cooldown, take a short rest and then bring the machine to the beginning position. Adjust the pedal, one on top and one on the bottom position. Successively remove the higher foot and then the lower foot from the pedal and firmly place on the ground. The final step is to turn off the machine.

At any rate, using a maxi climber is not difficult as you previously think. Without the guidance of gym tutorial, now you are entirely possible to do it at home with 5 simple steps. It is necessary to know the way to use the machine properly so as to prevent unexpected injuries as well as to make your fitness goals realistic. Apart from reading this article, you can watch some demonstration videos to improve your skill and your motion. Wish you achieve your fitness goals soon with maxi climber! You can also read more useful information on

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What you need to know about 13 day diet ?

Category : Fitness

The 13 Day Diet is a popular diet that you need to know more about. We will let you find out more information about this important diet. Since this diet might cause some problems in your body, you should read this article right away so you can find what you need to know.

What to Eat ?

In this type of diet, you will be eating three meals per day. For instance, you can eat veggies, coffee, fruits, protein foods and yogurt. You can even eat toast in some menus, but no other grains should be included in your diet. Coffee with sugar will be all you eat during some morning. You will have to skip meals from time to time, and some days you will not have any fruit at all. Some days you might not eat any veggies at all. Your lunch might be only yogurt and carrot, while your breakfast could be a toast with coffee. Your dinner might be only spinach with boiled eggs.

Calories will vary from day to day, but your calorie intake might be too low for you. So you are better off talking to your doctor before using this type of diet. Remember also that you will be eating more on Sundays, but you might end up eating less on Mondays. The idea behind this diet is that the process will activate hormones and genes that can foster fat burning in your body as soon as possible.


You need to understand that this type of diet is terrible in both your mind and your body. Since you will not get the proper amount of calories, your body will feel the harmful effects over time. Irritation and fatigue will be the result of this type of diet down the road, as your body will not get the right amount of nutrients. The problem with this kind of diet is that you will either quarrel with some friends or give up in the middle of the process. This is not okay for you, so you need to talk to your doctor as soon as possible.


Bad breath is another issue that might happen to you over time. Since you are not allowed to chew gums, you will have to brush your teeth often so you can avoid this problem over time. To keep your mind motivated, you can follow this diet along with someone you trust and know. This will keep you on the right track longer, as you will have someone to kick your butt when you are tired of this type of low-calorie diet. There is nothing to lose with this diet, but you should talk to your doctor about this too.

Should I Try It?

The problem with this type of weight loss program is that you might gain back all the weight that you have lost over the 13 days of the diet. This is an issue that you need to discuss with your doctor as soon as you can. This diet might even slow your metabolism, which means that your body might worse off when you stop using this type of diet. You might want to use this diet, but your doctor should let you know more about this. This health professional has the last word on this subject too.

This diet might wreak havoc on the body of any of its users out there, and you should be aware of this at all times as well. You might be torturing yourself for a couple of days if you use this diet, and the nutritional deficiencies of your body might be too much of a problem for you. You should talk to a healthcare professional as soon as you can. They will allow you to see what you don’t see today, and you will reap tons of rewards over time if you heed their advice right away too.

Now that you know more about the 13 Day Diet, you are better prepared to make the right decision at the right time. Remember that the 13 Day Diet will not allow you to eat properly, and this might cause tons of problems in your body over time. Your doctor will be your best friend in this situation, and you need to bear this fact just in mind at all times too.

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Diets to lose weight: how to make them work?

Category : Fitness

Here’s how diets can work for your life if you follow the procedures. Follow us.

With a good diet to lose weight it is possible to lose fat to achieve a healthy weight, quickly without loss of muscle mass.Sometimes, people take some thermogenics like kimera or thermokiller, but thet are not the best way to follow. Nevertheless, diets for weight loss do not guarantee healthy or permanent weight loss. It is possible to lose weight by changing your diet and without exercise … But it all depends on the type of diet and the time you follow a healthy diet.

It is possible to lose weight with a quick diet, but if you do not follow a dietary reeducation you will end up gaining excessive weight back and may even get fatter than you were. The right step is to avoid the addiction of following miracle diets and start making small changes in dietary habits that will lose weight and keep your weight healthy with the minimum of effort required.I will explain how to find a diet to lose healthy and permanent.

What is a diet?

Simply put, a diet is a set of dietary rules. This definition is simple but accurate.

When people hear of “diet” they soon think of eating little and fast (and sometimes dangerous) weight loss – this is a negative meaning of the word diet. Diet does not mean going hungry, nor is it synonymous with boring schemes. A healthy diet that helps you lose weight is packed with delicious, satisfying, healthy and low-processed foods.

Healthy Diet Diets – What are they?

The most popular diets like the dots diet, soup diet, USP diet, blood diet or the Atkins diet have a negative connotation because they are difficult to follow and because they have few positive results. Less than 1 person in 20 succeeds with this type of diets … 1 year later most end up having a higher weight than they had before starting the diet. To lose weight fast and in a healthy way it is necessary to change some eating habits that are too much ingrained in our mind. In the last 50 years, food has changed a lot and these changes have not helped people become healthier, on the contrary, they have made people less healthy. Losing weight and staying healthy can be as simple as eliminating excessive consumption of processed carbohydrates, eating more healthy fats, and walking 3 times a week.

How to Create Motivation to Lose Weight

A diet with goals and a simple outlined plan helps and encourages you to complete the diet successfully:

– Know exactly what you are looking for when it comes to losing weight. If your goal is vague: “I’m on a losing weight.” Then you will not feel very motivated to achieve this goal as this is very ambiguous. However, if your goal is clear and specific, “I’m about to lose 20 pounds and wear my new bikini this summer.” So then you will find extra motivation and will do everything you can to wear this bikini even before summer arrives.

– Have long, medium and short term goals. To your long-term goal you should think about how much pounds you should lose. It may be as much as you wish, but keep in mind that this will take some time. Medium and short term goals you should think about what you are doing today that will cause you to reach your desired weight tomorrow.

– If it is possible to prioritize for exercises in the morning. It is difficult to do exercises after a long work day, and still if you have to choose between doing exercises or lying on the couch watching that novel you both like

– A tool widely used by those who are socially stimulated are social networks. By posting photos of your healthy eating or gym clothes or displaying the results achieved you will gain validation and encouragement comments.


Good readers, I hope you have enjoyed these tips, and that the diets will help you find the desired weight.

Questions and suggestions can leave in comments


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Category : Fitness

Having a personal trainer for bodybuilding and fitness purposes provides a lot of benefits that cannot be overlooked. One of the major reasons is because a personal trainer with years of experience in fitness and bodybuilding will be able to give you a full body assessment, and provide you with advises that goes in line with your assessment. Not everyone is an expert when it comes to fitness or bodybuilding, and why should one be? A competent and experienced bodybuilder and personal trainer is equipped with the right knowledge, and will share that with you when you train with him or her.

Tom Rutherford is one of such personal trainers. His knowledge of fitness and bodybuilding has earned him a lot of praises from clients and competitors alike. He is a winner and has trained a lot of other bodybuilders to win. A personal trainer like Tom has the reputation, experience, and proven techniques that will ensure that you get a well-balanced body, and the right training for competitions.

Tom is also equipped with an extensive knowledge on the best nutrition and lifestyles you should undergo while in training. Simply put, his expertise alone is more than enough reason for you to employ the skill of a personal trainer. Another reason why you should get a personal trainer as Tom Rutherford is because you will want motivation. You might be someone who is self-motivated, but a personal trainer like Tom can help you set up the right goals, and coach you until you reach those goals. You can consider it as a case of self-study where studying becomes quite difficult as you are on your own with no leadership or support group, but then you meet with someone who helps you understand everything, and it all becomes easy and clear. A personal trainer also helps you with staying focused on your bodybuilding and fitness goals while still providing the guidance to reach those goals.

You need to ensure that you are on the right track. You might have made the same mistakes over and over in the course of your fitness training without even realizing it. With a personal trainer working with you all the way, all of your mistakes can be corrected and you can get involved in the correct training exercises that will provide you with premium results.

Tom is a very versatile coach as he is also knowledgeable about fashion stuffs like picking suits, getting tans, shopping questions, etc. He also helps with Facetime and Skype posing. And if you are someone who wants to do a bikini or bodybuilding/physique show, then Tom Rutherford is your guy. He is a one of a kind personal trainer who takes pleasure in what he does.

Call on Tom Rutherford today if you want one of the best and most competent personal trainers in Dallas, Texas to help reach your bodybuilding and fitness goals. And for those who don’t reside in Dallas or its environs, but would like Tom Rutherford to be your fitness and bodybuilding coach, you can contact him as he also offers online services; so no matter where you are in the world, Tom Rutherford is always there and ready to help you achieve your body building goals.

You can reach him on his Facebook and Instagram pages. You can also watch and subscribe to his YouTube channel.


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6 Gentle Yoga Poses to Help Diabetics

Category : Fitness

Diabetes is an ongoing disease that is characterized by the body’s inability to produce the right amount of insulin, the hormone that allows us to metabolize sugar. Diabetics live under chronic threat of having high blood sugar, which can cause serious damage to the body. According to the World Health Organization (WHO), the number of people who have diabetes has been rising sharply, and now affects some 422 million people worldwide. In 2012 it was the cause of over two million deaths worldwide.

There are two different types of diabetes. Type one, insulin-dependent, requires daily injections of insulin because the body cannot produce it properly. Usually this situation is present at birth or develops in childhood. Type two is the more common type of diabetes, where the body doesn’t use insulin well. Often this type of diabetes occurs alongside obesity and inactivity and is more likely to appear after childhood, though its prevalence in children is increasing.

Symptoms of both types of diabetes (usually the symptoms of type two are less severe), include polyuria (too much urine), excessive thirst, hunger, and vision changes. The consequences of diabetes can be severe, ranging from damage to the heart and blood vessels, vision loss, a high risk of strokes and heart attacks, foot ulcers and kidney failure.

Diabetes can be prevented and managed in a number of ways. First, it’s important to keep weight at a moderate level for your age and height—obesity is a leading factor in later-life development of diabetes. This means that eating a low sugar and low fat diet and having regular physical activity is crucial. Early intervention is important in managing the severity of symptoms. For people who have diabetes, it’s important to have regular monitoring of blood glucose and blood pressure. Regular screening for visual impairment, blood lipid levels (for cholesterol) and kidney disease is also important.


To help prevent the onset and / or complications of type two diabetes, people need to stay physically active and avoid tobacco use. Monitoring stress levels is also crucial because when stress hormones are high, it sometimes causes cravings for foods that are high in sugar, which then promotes insulin resistance. This is why holistic and natural therapies such as mindfulness meditation and yoga can be hugely beneficial therapies to both prevent and moderate diabetes symptoms. Yoga in particular is useful in promoting blood flow, lowering stress, improving sleep, improving mood, and lowering cholesterol.


Yoga helps diabetics and people at risk of diabetes in several ways. For one thing, it keeps the nervous system healthy, which means that the heart and blood are pumping regularly. Often, people with diabetes have problems with sensation and numbness. Postures such as backbends can help exercise the spine, preventing blockages in the nervous system. Twisting poses can also help to massage the internal organs which improves blood flow and overall functioning, thereby offering a cleansing effect. As yoga is also seen as a way of reducing stress, it can contribute to lowered cortisol levels. When we are less stressed, we are able to make better lifestyle decisions. A recent study suggests that yoga can help to manage blood sugar levels in those with Type 2 diabetes.


One of the best things about yoga is that it really is for people of all ages, sizes and abilities. It incorporates various exercises, poses (asana), breathing, and meditation routines in order to keep the body, mind and spirit in balance. There are many different types of yoga and many different poses. The poses below are meant for people who are looking for gentle stretching and relaxation opportunities as diabetic therapy. These poses should be practiced regularly alongside more vigorous exercises (of your choosing) and a healthy diet in order to manage your blood sugar levels and other symptoms of diabetes. You can also try breathing exercises (pranayama) as a part of your yoga routine. You can find more information about these poses and gentle routines online. Be sure to check with a professional before doing any pose if you are pregnant or ill.

  1. Legs up the wall

Helps with: headaches, glaucoma, muscle fatigue, circulation, regulating blood pressure, varicose veins, anxiety, foot and leg discomfort


  • Sit on the floor beside a wall with legs stretched straight alongside the wall
  • Exhale as you lie on your back
  • Bring your legs into the air so that you are bending at the hips
  • Shift sideways so that your legs are resting against the wall at 90 degrees (or as close to that angle as is possible)
  • Relax and breathe slowly with your hands on your stomach
  • Stay for up to 20 minutes
  • Come out of the pose by rolling sideways slowly


  1. Savasana

Helps with: insomnia, concentration, stress, fatigue, depression


On your back, separate your legs and arms apart from your body to where it is comfortable

  • Breathe deeply and close your eyes
  • “Scan” the body starting with the head and moving slowly down to your toes, taking care that each part is relaxed
  • Stay as still as possible as you breathe deeply
  • Stay here for up to 10 minutes


  1. Cobra pose

Helps with: Pancreatic stimulation, circulation, tightness in upper back and chest


  • Lie on your stomach with feet and legs touching or slightly apart with your forehead on the floor
  • Your palms should be shoulder-height
  • Inhale and raise your head as far as is comfortable, keeping your shins and feet stuck to the floor
  • Hold for 30 to 60 seconds
  • Exhale and come down
  • Gently repeat



  1. Child’s Pose

Helps with: Stress, anxiety, stretches legs, lower back pain.


  • Kneel on the floor and sit on the heels
  • Spread the thighs a little
  • Exhale, bending forward with your stomach on the thighs
  • Stretch your arms forward
  • Breathe and hold for up to three minutes


  1. Seated forward bend

Helps with: Digestion, appetite, insomnia, blood pressure


  • Sit on the edge of a blanket
  • Inhale and reach arms up overhead
  • Exhale and bend at the hips
  • HOld on to knees, ankles or feet
  • Go deeper with each exhale
  • HOld for one minute and come out gently


*Do not do this pose if you are pregnant.


  1. Half Twist Pose

Helps with: Digestion, detoxification of organs, spinal flexibility, spinal nerves, hip stiffness, blood circulation to the pelvis


  • Sit straight with legs stretched out
  • Bend your left leg underneath you so that it touches your right buttock
  • Take your right leg outside of the left knee so that your feet are on the ground
  • Turn your body to the right as you exhale
  • Breathe for 30 seconds
  • Repeat on other side


Author Bio : Sabina Simonian is the co-founder of – a website that helps people by giving medical tips and suggestion to improve physical and mental health in daily life .
















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Andy Murray’s Fitness Regime Helped Him to World No.1 Spot

Category : Fitness

Andy Murray is a man transformed. The Scot is the most valuable tennis player in Britain by a laughably massive distance. He rules the sport in the country. He has been ranked in the world top 10 for years and has just recently worked his way to the top of the rankings, finishing the year 2016 at no.1.
The dashing celeb astounding the world with his tennis skills is equipped with superb athletic body. Genetically slender Andy was not always this amazing. However, since he brought radical transformation in his diet and exercises, he could acquire the enviable physique. Having barely 6.5 percent fat on his body, it seems to be composed purely from muscles. The spectacular player was not always aware of the nutrition value of foods. He often splurged on foods such as pasta, pizza, chocolate etc. in tremendous amounts. Having gotten the hostile influences of unwholesome foods on body, Andy embarked on healthy diet regime, having perfect mixture of complex carbs, high proteins, and healthy fats.
The Scot consumes 6000 calories in a day to cope with ridiculously intense workouts he practices in routine. Although not everyone can maintain to have lean physique without bulking up, but Andy proficiently creates calories deficit by scorching every bit of calorie consumed. With his arduous workouts, he makes no room for accumulation of fats in his body. Andy consumes enormous carb containing foods such as rice, pasta etc., for these food items render him energy to perform workouts. Instead of remaining stick to same kind of food items on daily basis, he keeps varying his food chart on regular basis. However, one thing still remains common and that is nutrient density of the food items. He refrains from unhealthy and energy draining food items such as sugary, junk, fatty, and processed foods. He eats fifty pieces of sushi after going through his session of tennis. Sushi is an awesome food item favored by most of the athletes for its muscle repairing process is really fast and influential. Besides that, high salt content of sushi also meets the salt needs of his body, for enormous amount of salt is poured out from his body in the process of sweating.
Murray himself makes it sound like his preparation is a breeze. What does he do in Miami? “I do some 400m repetition running for endurance on the court, I’ll be in the gym lifting weights, or I’ll be putting in a lot of core stability to work to improve my balance,” he says. But of course, as with all training, the devil is in the detail. The truth is that Murray aims to bust a gut in every single fitness session he embarks on. He’s assiduous about his training and fierce in his motivation. “The most pressure I feel comes from myself,” he says.
In its relentlessness and intensity, Murray’s training is more than a little reminiscent of a boxer’s preparation for the big fight. Murray is a huge boxing fan with genuine passion. And he sees some clear parallels between the two disciplines. “When you train, it’s a lot like tennis,” he says. “You need to have agility, speed, aggression, co-ordination, tactics – there’s a lot of similarity between the sports.” Apart from doing meticulous workouts, Andy also swears by massage and acupuncture. Massage enhances blood circulation in his body and acupuncture is a Chinese technique of healing wherein needles are injected at specific points located in your body. The pressure created by these needles is effective in purging pain and aches from your body. And since athletes are more likely to get injured while playing, these techniques aid him in getting quick relief.
As you can see, the training process is much more complex than one thinks. If you are interested in improving your game of tennis yourself and live in the London area UK, we highly recommend a professional coach who provides tennis lessons in Battersea Park area. You will work on your ground strokes, serve and last but not least on the footwork and tactical play.
Let’s not forget that even the most talented players have to put in hours and hours on and off the court to achieve the goals they set for themselves.

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New Website for Championship Online Contest Prep Team

Category : Fitness will allow you to reach your fitness goals with personalized attention, whether your goal is to lose a couple of pounds or to gain shape, tone, and flexibility in a safe and fun environment. Full Competition Prep services are available for those looking to compete on stage either in person or on line.  Tom Rutherford, owner and coach, works with clients throughout the world for full contest prep totally online and via Facetime.  Helping clients from day one all the way onstage including posing, suit choice, tan, music, etc! Online contest prep has created a professional bikini and four nationally qualified competitors just last season!

Truth Personal Training, Supplements, and Contest Prep works with any person ages 8 to over 80 enjoy a healthy and safe exercise program. We teach our clients how to lift properly and why and how those proper exercises will help them to achieve their personalized goals! With a focus on symmetry and correct body posture during exercise our clients not only look better but FEEL BETTER too! Tom Rutherford has been training for over 17 years and has logged thousands of hours on the floor with clients of all ages and exercise strengths. With a degree in Special Education and Personal Trainer Certifications from the Cooper Institute and World Instructor Training School Tom has the knowledge and the ability to teach you that knowledge at a high level. Tom is a competitive bodybuilder who has a passion for working with motivated people whether they are competing or not! With a new website Truth Prep is ready to take on the world!

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Does a Waistline Trimmer Belt Genuinely Work?

Category : Fitness

There are several devices as well as products out there today to assist you slim down and also look much better. It seems that everywhere you turn, somebody is trying to market another item or device to help you be much more attractive, healthy and satisfied. With a lot of items on the market, it’s difficult to judge which one is best.

So what is it and does it truly function?

There are various brand names of Waist trimmer Belt however they are made from a neoprene product to ensure that they fit, resilient as well as lightweight. They are easy to take care of but must be delicately cleaned up after each usage.
They are made with Velcro to tighten it around you for a flexible fit on waists sized 50 inches or less. Some are additionally made with built-in hot and cold packs which could assist with sore muscles. The weight trimmer belt is marketed as a product that helps you shed unwanted weight, inches or fat from your midsection.

How does it function?

The insurance claim is that the waistline trimmer belt works by utilizing the temperature that is generated during workout and also sweat that happens while of using the belt to assist lower weight on the belly location. Basically, you place on the belt before you are going to be working out anyway. You could use it while jogging, operating in the health club, utilizing fitness center devices and tools as well as throughout weight training workout.
The evaluate trimmer belt does not disappear fat or give you a magically flat tummy simply by wearing it. Exactly what it really does is help to promote even more sweating as well as even more fluid loss that can contribute to even more weight reduction. If you were to weight right after a workout with the midsection leaner belt, you may observe a decline in the pounds.
The downside …
Nevertheless, like many weight management products that seem like a good thing, there is a drawback to the weight trimmer belt. Since the fat burning is added to fluid loss, as soon as you rehydrate, you will likely acquire any type of reduced weight right back.
It’s not feasible to find lower as well as the midsection/ belly is a problem location anyhow since it is designed to keep fat as its primary function.
Nevertheless, this does not imply that items like this are not without their very own usages. Lots of specialists believe they are practical because people will certainly believe they will certainly function, adding to weight-loss they could have accomplished anyhow however the device aided them to believe that they could do it.
Some likewise believe that the waistline leaner belt could help remove more toxins via the body as you exercise. This can be based upon some fact considering that it creates you to sweat more but you will certainly still have to exercise as well as eat a healthy, well balanced diet regimen when making use of the waist leaner belt.