Video of exercises for pregnancy

Oh boy! Now that she’s pregnant, she doesn’t have to exercise! *Bubble burst alert* Wrong!

If you find exercise boring, you’re not alone. That is one of the reasons why there are so many overweight and out of shape people in the world!

There are plenty of excuses for not exercising when you’re pregnant. Maybe you don’t want to go to the gym because you are embarrassed to show your blooming belly. Or maybe you get depressed when you see all those little beauties in their tiny cropped tanks and low-cut shorts, showing off their tight, flat abs. So, the gym is out! You like to walk, but you can’t go more than two blocks from home without stopping to chat with 40 neighbors, all of whom want to touch your belly and tell you horror stories about their (or their sister’s, cousin’s, grandmother’s) near-death pregnancy and childbirth. What’s up with that, anyway?

Pregnant women need regular exercise to help them stay healthy. Granted, you won’t be able to do regular crunches or crunches, but there are safe exercises, developed especially for pregnant women. Doing these exercises can help you burn calories, tone your muscles, and keep you more flexible, which can make labor and delivery much easier!

That’s all good, but the gym is still closed, and working out alone is so boring! With a pregnancy exercise video, you won’t have to exercise alone or leave the house!

You’ve probably seen exercises and other fitness videos on TV, but most of them don’t feature exercises that are safe for pregnant women. That eight month old beach ball under your shirt can’t be removed so you can do crunches! Now you need softer exercises that don’t put too much stress on your body or your baby. You also need someone to show you how to exercise safely and guide you through the regimen. But most of all, you need the comfort of knowing that someone genuinely cares about the safety and health of both you and your baby, and that the activities are designed specifically for moms-to-be.

Your exercise needs will change as your pregnancy progresses. At 28 weeks, you won’t be able to do the same exercises you did at 17 weeks! Let’s face it, as you get closer to the time of delivery, the increase in weight and abdominal circumference will make you less agile and more clumsy. Her carriage changes to accommodate the extra weight of her tummy, and near the end of her pregnancy, when her baby “drops” into position for impending birth, she may have developed a “waddle gait.”

The best exercise regimen during pregnancy will change to accommodate the growth of your baby and the effects it will have on your body and agility. That’s why you need a pregnancy exercise video to guide you through safe exercises for each stage of pregnancy. Gentle stretching will help you maintain muscle tone and flexibility. Light cardiovascular exercises will improve your circulation and help you control your breathing. From warm up to cool down, you’ll rest easy knowing you’re taking good care of yourself and your baby.

Forget the gym and its “hotties!” With a healthy diet plan and your pregnancy exercise video, you can be the most attractive mom!

How to use popups without ruining your SEO

The world is like a vast meadow and we digital geeks are different kinds of herders. Some pastors appreciate things that pop up along the way, while others ignore them.

Oh! We are shepherds, right? (Funny is…!)

Don’t jump to a conclusion… just keep scrolling to extract the central notion!

So… now, can we relate the above expression to today’s online marketing industry?

OUI bien sur!

The digital sphere also incorporates different technicians. Among which, some would like to click on the digital “pop-ups”, while others get annoyed and just close them. However, in some cases, these interstitial ads generate more leads for a specific website. And, without a shadow of a doubt, Google loves them too. So, just add the popups to your website and get one step closer to the point of success.

Wait a bit!

Is your website rank shaking? Are you losing your potential customers after applying an interstitial?

If so, then stop your steps right now…

Find here 7 great tips that won’t hurt your SEO even after adding popups to your site.

1. Let go of the “Input” popups

Perhaps most disturbing is the interstitial that has appeared when visitors land on a specific website. Often, they skip the website as soon as a pop-up appears. You will unintentionally interrupt the flow of browsing the subject online. So, switch to quit popups instead of the ones that appear on input.

2. Spot the differences between spam and relevant interstitials

Google’s mobile interstitial penalty attacks intrusive interstitial ads on the first shot. According to the general rule of thumb, if your interstitial ads are spamming, detracting from the user experience, or undervaluing your mobile page, then Google will definitely strike back on that website. So be 100% sure and then add a non-spam material to your site.

3. Turn towards timed popups

As we have already discussed to remove input popups. Just one more crucial thing is to set a specific time with the interstitial. Do not attach the “manual close” option to it. Instead, select the time limit of 3-5 seconds and let it close without user intervention after that limit.

4. Keep your eagle eyes on “gray area” interstitials

Some popups, such as “language selection”, are also interstitial. And they can have a negative impact on a website, according to Google’s guidelines. So make sure you are safe instead of apologizing later. Some more examples are: sticky sidebars, live chat boxes, share buttons, and coupon popups. So just be careful!

5. Hooray! Be liberal when using interstitial ads on desktop

Some websites make a smart move and discover a great solution to the interstitial penalty. Pop-ups wrap up on mobile devices and evolve on desktops. Also, find a number of pop-up plugins that reveal the interstitial ads on the specific platforms. Even one website platform, Wix, wraps this obstructive material on all mobile devices.

6. Incorporate Neil Patel’s “Hello Bar”

It’s a little Neil Patel tool. Hello Bar is a bar that stays at the top or bottom of the screen, keeping important site content intact. It will not hide the relevant subject on the website. Therefore, Google is happy with this tool. Just be sure to add for a limited time, not scrolling to the bottom.

7. Use Authoritative But Intrusive Interstitial Ads With Caution

Some of the interstitial ads interfere, but Google doesn’t restrict them. These are page-to-page interstitials and exit interstitials. For the latter, insert a tag without an index into your code and you won’t step in the wrong area. To date, these are not penalized by Google. But no one knows what a new update will bring. So make the UX good without violating Google algorithms and be safe.

These 7 influential weapons will allow you to use popups or interstitials on your website without hurting SEO. Use these tools and magnetize customers through these amazing things.

Eating well while working evening shifts

Shift work often requires eating at night, a time when the stomach and digestive system normally rest. Shift workers are very susceptible to stomach and digestive problems as a result of irregular eating habits. 30-45% of shift workers report chronic digestive problems due to the types of foods they eat during work and before bed. Eating a large meal, especially one that includes fatty, spicy, or protein-rich foods, can cause slow work.

Nutrition

Eating well when your schedule is so behind can be difficult. It is vital that you adjust your eating routine to your schedule. Here are some important nutrition tips to follow:

• don’t skip meals
• Take a healthy meal to work with you. Vending machine options are often high in fat, sodium, and simple carbohydrates, making them less than ideal.
• Avoid eating a large meal at the end of your shift. You may have trouble digesting and sleep may be interrupted. Eat larger meals when you are most active and need more calories.
• Drink plenty of water during your shift. This will help maintain your energy level and help prevent cravings.
• Choose foods high in fiber and lean protein. These foods will satisfy you for longer. Foods high in sugar and simple carbohydrates may give you a quick burst of energy, but they won’t keep you going.

Schedule your meals and activities to coincide with your “day.”

Establish a normal meal schedule regardless of your work hours. Try to eat three meals a day spaced at consistent intervals. Be consistent when you are at any time.

Try to schedule at least one meal a day with your family.

Avoid foods and drinks that contain caffeine within four hours of bedtime. If you drink coffee, choose decaf.

food suggestions

Eating during the afternoon and evening hours requires special considerations. The daily rhythm of our digestive tract is not “set” for nocturnal digestion. However, this does not mean that you should stop eating when you work these hours. Regardless of the hours you work, plan well-balanced meals for your shifts.

Protein: Your first meal after sleeping should contain protein. Heavier proteins should be used sparingly and eaten several hours before work or bedtime. Heavy proteins take longer to digest, so it’s best to choose lighter protein sources just before and during work. Avoid frying during food preparation. These are examples of different proteins.

Heavy protein: beef, pork, tube meats, eggs with yolks, high-fat cheeses

Light protein: chicken, turkey, fish, egg whites, low-fat dairy, vegetables (beans, peas, and lentils)

Evening and night work

Breakfast (around 8-10 am): Regardless of when you get up, breakfast is important. Eat shortly after waking up. This will help boost your metabolism, signaling the start of your “day.” Suggestions: Protein, whole grain breads or high-fiber cereals, low-fat dairy products, fresh fruit.

Main meal (around 1-2 pm) Light protein, some fat (preferably plant-based, 15-20 grams), complex carbohydrates such as vegetables, fruit, whole wheat pasta or bread, rice, potato. Caffeine okay.

Lunch break at work (7 to 8 pm): Choose foods that are easy to digest. Poultry, fish, vegetables, fruits, whole grains, and high-fiber grains are all good choices. Reduce the intake of fatty foods or spicy foods. Keep this meal light and small. Without caffeine.

Night Work – Follow the same suggestions as evening and evening work, just change your meal times. Working at night requires eating lighter and easier to digest food. Again, avoid fatty and spicy foods at work.

Breakfast (around 5-7pm): This is the time for traditional “dinner” type foods if you plan to have them. If you plan to sleep in before work again, make this meal smaller and lighter. Consume protein, fat (preferably plant-based, 15-20 grams), complex carbohydrates, and low-fat dairy products.

Lunch break at work: Follow the suggestions for lunch break at work in the afternoon and evening. No caffeine for the second half of the shift.

Snack supplements (before or after work)

Fruits, vegetables with low-fat dressing, high-fiber cereals, pretzels, granola bars, dried fruit, low-fat dairy products, low-fat popcorn, nuts or seeds, high-fiber crackers

additional tips

If you sleep in shortly after work, keep snacks small and light before bed. If you don’t sleep in later, the meal may be bigger, but not heavier.

Avoid alcohol close to bedtime, it can disrupt sleep cycles.

Have a sleep ritual. Go to sleep as soon as you can after work. Avoid getting caught up in chores or errands. Sleep deprivation can lead to food cravings.

Exercise increases alertness and will create better sleep during the day. If you have a break where you can do a few minutes of activity, take advantage of it! Avoid exercising just before going to sleep.

Eating healthy has its advantages

There are always so many guidelines and myths about healthy eating, what a healthy diet can do for your skin, abs, eyesight, and life in general. Some of what you hear is in fact true, while others remain to be proven. One of the common misconceptions that stands out the most when it comes to eating healthy is that you have to eat food that tastes like cardboard and grass. On the contrary, there are some very testy variables if you choose to travel that route.

Instead of eating less, you should eat three full meals a day and at least two snacks. So much food throughout the day can’t be healthy, right? Yes you can. Try to avoid donuts and coffee filled with cream and sugar and replace it with cereal (hot or cold) and a serving of fruit. For lunch, forgo the pizza and try an open sandwich (something high in protein like tuna, egg or chicken salad, etc.) and salad with light dressing or vinegar. For your snacks, let’s be real, you could do without French fries. Instead, grab a small handful of almonds, peanuts or celery and peanut butter or even find a sweet indulgence in a half cookie. Yes, half. For dinner, fire up the grill and satisfy your palate with a plate of grilled salmon and vegetables with a small side of rice pilaf. Not bad for a day’s worth of food, right? When you eat healthy, you don’t have to be miserable. You just need to make smart choices about what you put in your mouth and try to limit your calories to an ideal total of 1,500 to 2,000 calories per day.

What if you are an athlete and need more food to function?

When you make the decision to eat healthy and you are an athlete or anyone who exercises regularly, you will need to provide your body with the vital nutrients it uses and the fluid it secretes (sweat) during your period of activity. In addition to a healthy diet, it is recommended that everyone, whether active or not, take a vitamin supplement to ensure they are getting the proper amount of vitamins and minerals needed to maintain proper bodily function. In answer to the question, athletes typically have more to replace and need to eat more calories, but don’t overdo it; consult your doctor or nutritionist and eat responsibly.

Don’t make the mistake of thinking that by being an athlete or more active than the average person you can freely eat whatever you want whenever you want. You will still need to eat healthy and make wise dietary choices to maintain your current weight and energy level. If you overeat or overindulge in high-fat and high-sugar foods, over time your body will begin to slow down and become sluggish. Soon after, you may start to notice weight gain. To avoid this, make sure you continue to eat healthy and maintain a balanced diet along with your ongoing exercise routine.

You try to eat healthy but during your menstrual cycle you tend to binge. What can you do?

You should first cut out the comfort foods and chocolate and try to get more vitamin D and calcium. Two foods that have a surprisingly high source of one or the other are eggs and broccoli. We’re not saying eat these power foods together, but try consuming them in higher quantities and you’ll be sure to keep you full and reduce your massive case of PMS. Broccoli has one of the highest easily absorbed forms of calcium, and eggs are one of nature’s best sources of vitamin D. When your goal is to eat healthy, there are many foods that have superpowers beyond your comprehension, and Women’s Health magazine gave us an inside look at those foods:

1. Chickpeas and Red Peppers = more energy

2. Avocados and Spinach = better vision

3. Olive oil and tomatoes = smoother skin

4. Yogurt and Ground Flaxseed = better digestion

5. Oatmeal and apples = a healthier heart

6. Chicken and sweet potatoes = a stronger immune system

7. Balsamic vinegar and pasta = slimmer abdomen

8. Green tea and lemon juice = protection against cancer

Equip yourself with the right foods and fill your fridge and shelves. You’ll be happy you did.

You’re doing great eating healthy, but you’re still hungry all the time and sore after workouts. What can you do?

Just as it’s hard to eat healthy and maintain a decent diet, it’s even harder to get the right combination of foods needed for your body to function at its optimal level. Don’t worry, its protein to the rescue. During a workout, muscles stretch, tear, and tear, and during recovery time when you’re not exercising, they repair themselves. The soreness you feel after a workout is your body and muscles repairing themselves.

To curb hunger, enjoy a little more protein each day. Be sure to check with your doctor to make sure you’re getting the right amount of protein each day for your level of exercise. It’s not easy to eat healthy, but once you incorporate the right foods into your daily diet, it should be easy to navigate. Don’t be afraid to satiate your occasional sweet tooth with chocolates or pastries, just remember that when you’re aiming to eat healthy, the general rule of thumb is everything in moderation.

What can I do to gain leadership experience? (Volunteer – 10 Tips for Women)

Volunteering is a smart way to gain leadership experience. While opportunities abound, selecting and maximizing the right ones is vital. This article offers ten tips. Forward; take the iniciative.

10 tips

Examine your interests.

Like your paid work, your volunteer work should be rewarding. Otherwise, what’s the point? Start by exploring his interests. For example, do you feel compelled to make a difference in the lives of young people? Are you attracted to political or grassroots initiatives? What topics call your attention.

Determine where your skills are needed.

At the same time, your skills and talents provide solutions to problems. The challenge is determining where to offer them. Although your skill set is beneficial to a group or organization, is it a good fit? What is the mission? Are your values ​​in tune with the philosophy of the company? Think well before you jump.

Inspect your memberships.

Opportunities may be closer than you think. With that being said, look at where you already have partnerships. Make your workplace one of the first stops. Employers who are focused on the community stay on top of the needs. Just as important, most have established relationships with nonprofit organizations and community agencies. Also investigate the options at your place of worship.

Reach out to the community.

Your community is a potential hot spot. Check the local newspaper or online. Often an organization will advertise when it is looking for volunteers to become active members of boards, special committees, or task forces.

Lead a committee.

Most people seem to hate working in groups. I think it goes back to our school days. Personalities clash like saucers, and one or two people end up doing most of the work.

However, leading a committee has its rewards. Leaders build and motivate teams. They find ways to improve performance. In effect, you have the opportunity to develop some leadership skills. For that reason, discover opportunities in your church, kindergarten, alumni group, sororities, and neighborhood.

Sit on a table.

Non-profit organizations and start-ups are looking for volunteer board members. Check with your local chamber of commerce for a list of organizations. However, look it up on Google. Unless the head of the organization asks you to serve, you will be required to fill out an application.

Be a mentor.

Mentors are needed everywhere. Just look around. Kids, teens, college students, first-time supervisors, youth ministers, women, new nonprofit leaders—take your pick.

Do your homework.

Once you determine where you would like to serve, do your homework. It’s worth it. Learn all you can about the group or organization. Go online, read annual reports, collect literature, and talk to people in the know.

Go ahead.

After you make a commitment, stick to it. Carry out the task in a spirit of excellence. Commit to going the extra mile to make a difference. What you do or don’t do can have an impact. Also, other doors will open when you excel.

Document your achievements.

Create a category on your resume that discusses your accomplishments as a volunteer. For example, label the nonprofit leadership experience section. Briefly summarize your contributions.

How to use a Brayer

Knowing how to use a brayer can add a lot to your handmade greeting cards and scrapbook pages or 3D paper craft projects. If you’ve ever had trouble finding the right colored paper for a particular project, a Brayer may be able to solve your dilemma. If you have the ink or paint color you need
you want, you’re in business with a brayer.

Many crafters know how to ink a brayer and spread a bit of color onto the paper. For people who have never used one, just make sure to roll the ink or paint evenly on the roller by rolling the rubber over the ink pad, lifting it up and rolling it over and over, until you can see the entire piece rubber is evenly covered.

The first coat of color will create a hard line on the paper. To avoid this, place some paper under the cardstock and spread the first piece of color right next to the paper. Continue spreading the ink or paint, gradually layering the color onto the cardstock. You will have far fewer streaks or lines if you use this technique and you will find that the colors blend more beautifully.

If you are using multiple shades of color, always start with the lightest color first. You won’t need to clean your roller between colors if you’re working from the lightest to the darkest shades. Just keep a roll of paper towels handy to remove most of the color between coats.

To clean your brayer, use alcohol-free baby wipes (so it won’t make your rubber roller dry and hard or crack), stamp on the cleaning mist, or remove it from your handle and wash under the tap. Dry it with paper towels by placing it back on its handle before rolling it up on a paper towel.

However, your Brayer can work harder for you than this. Here are some other ideas for trying special effects.

Special effects and your Brayer

An interesting effect that you can try is to wrap the roller of your brayer with rubber bands before inking it. Take the roller off the handle, twist some rubber bands over the roller until you have a nice pattern, and snap it back into place on the handle. Ink your brayer and elastic bands and apply to your cardstock. The patterns this will produce can be very interesting and unique. If you don’t want a shadow effect, be sure to press the Brayer roller firmly against the card stock on the first pass and avoid going over the same area again.

Try to ink the clean brayer again with new rubber bands and another color of ink and roll over the cardstock after the first layer has dried.

Now try wrapping other materials like ribbon, twine, or string around the rolling pin and see if you like the patterns made from them.

Another element to experiment with the roller itself is the paper and the repositionable tape. Apply it to the rubber in the pattern you want. Ink the brayer, then carefully remove the paper and tape before applying the ink to the cardstock. Of course you will have areas that are not colored by the brayer when using this method.

Remember that ink will resist heat etched images even if applied with brayer. First emboss your image onto your cardstock, then once it’s cool, go over it with an inked brayer. You can then wipe the embossed image with a tissue to make it shine again and allow it to really stand out. Try this method with glossy cardstock, for example. You will have a beautiful glossy finish with this paper. Glossy cardstock is wonderful for embossing images and then braying them.

Brayers can also be used on uneven surfaces. Try rolling ink or paint onto a dry embossed image (with the embossed side up, you’ll get more ink on the hills or edges of your image. With the embossed image side down, you’ll get more ink on the flat paper around the image ).

Try gluing a pattern onto paper or directly onto your craft mat and place the soon-to-be-inked paper on top before braying. Small edges caused by the tape or even another sheet of paper or cardstock will cause the brayer to leave different amounts of ink. You can make sharp corners appear with this method.

If you don’t want the edge of the underlying paper to show, try filling your work surface with layers of old newspaper. They are smoother than other papers and will allow you to achieve more uniformly colored surfaces while giving you enough scrap paper to run the edges of your cardstock with the brayer. You can color your entire piece of card stock this way.

Different papers will produce different looks with your bra, so experiment.

You can draw or color your Brayer roller with water-based markers, just as you can color a rubber stamp with them. Remember to breathe on your roller before braying your paper, as you may find the pens dry out a bit if you take time to colour. Try a pattern of circles, squares, or stripes with your
think. Try feeding the paper from several different directions.

If you want to try writing on your brayer with water-based text, remember that you will produce mirror-like writing with your brayer unless you can write backwards.

Bubble wrap might be just what you need to apply ink to your brayer if you want an interesting background.

Try using a couple colors of ink on different parts of your brayer, or drop ink or paint on your work surface and brayer on it to mix them up.

Remember that you can use metallic inks to ink your brayer. Braying with gold or silver, copper or brass colors will really add pizzazz to your paper crafts. You can apply metallic inks over a painted background or around the edges of a piece to make it stand out and pop. Wrap the middle of your roller in paper before inking the edges with metallic ink, then run this over your image to create a frame.

Brayer over the center of the lace or a doily or net that you have taped around the edges to keep it from slipping, then place cardstock over the inked or paint-covered lace and smooth it out with the brayer. Pick up your poster board and see what a beautiful pattern has been made.

Punch out shapes with your paper punches and place them on your cardstock, securing with repositionable tape or glue. Pass them over with the brayer and you can create perfect negative shapes. This is how you might put a moon on a night sky background, for example.

one last piece of advice

Be sure to store your brayer with the roller facing up. Turn everything around, in other words. This way, your rubber roller will not develop a flat side. You want it to stay symmetrical and smooth.

Many crafters use brayers to create beautiful backdrops of sunsets or lake reflections. I’ll tell you next time.

In the meantime, have fun making your brayer work harder for you!

The dangers of belly fat

Did you know that belly fat not only alters your physique, but also poses a threat to your health? You should know that there is more to learn about abdominal fat and it is much more dangerous than just affecting your self-esteem. If left unattended, the lump can be fatal. So let’s take a closer look at how fats negatively affect your health.

It is a fact that as we reach our thirties, our metabolism slows down. This is the reason why it is more difficult at this time to get rid of fats or tone down.

The anatomy of fat

Fats are not so bad. They are in the body for the purpose of isolation. The fats that you accumulate during the summer season are there to keep you warm when winter comes and food is not so plentiful.

This type of adipose tissue is what you call subcutaneous fat. They are those that are under the skin and above the abdominal muscles. But there is also another type of fat, and it is the one that grows around your internal organs. These are what you call visceral fats. This is the most dangerous type and can lead to a wide variety of diseases. We can say that fat in general is dangerous, but even more so when it accumulates in the belly.

How are belly fats formed?

One of the common causes of abdominal fat is an uncontrolled diet. When you simply eat without inhibition and combine it with a sedentary lifestyle, this only increases your chances of developing a tummy bulge.

Stress is also a factor in increasing belly size. When you’re exposed to chronic stress, your body releases the hormone cortisol that retains fat and stores it in your midsection.

The same thing happens when women reach menopause. When the amount of estrogen decreases, the distribution of fat in the body is altered and is mainly concentrated in the belly portion.

Disadvantages of belly fat

As we mentioned earlier, visceral fats are found hugging your internal organs. Since fats can also penetrate these organs, they are then absorbed into the bloodstream. On top of that, belly fat also brings with it harmful toxins or inflammatory substances that are continuously released.

Over time, you begin to develop high blood pressure, diabetes, heart disease, sleep problems, cancer, stroke, and a list of other degenerative diseases. This is evidenced by increased levels of C-reactive proteins, which is the precursor to the various health problems mentioned.

So that it is better understood; Let’s take diabetes as an example. These unsightly belly fats can release free fatty acids that affect your body’s ability to release insulin. With that effect you eventually develop diabetes due to the body’s inability to control sugar.

The reason also why some people are at higher risk of developing more visceral fat than others is that they eat a diet rich in carbohydrates. This means there is too much starch and sugar in what they are eating.

Due to its proximity to other vital organs, belly fat can really create a serious threat and can also easily damage neighboring organs.

How to lose belly fat?

Since abdominal fat gives rise to the most common health problems, you can protect yourself from the problem through proper diet with the correct portions and regular exercise. Get rid of whatever is causing you chronic stress and learn to adapt to a healthier, positive lifestyle.

For women it should be that their waists should not measure 35 inches or more, and 40 inches or more for men. If so, this would be cause for concern and would easily attract the various diseases we have mentioned above.

The dangers of belly fat are not just limited to self-esteem concerns, but more importantly, it greatly affects physical health. So if you want to improve your condition, make a conscious effort to change your lifestyle. Through that you improve your appearance and save your life!

Top 10 Tips for Health and Fitness

The following ten tips should improve your health and fitness.

1. Get up early: The most important thing is to get up early in the morning. In the morning, the air is fresh and full of oxygen that enters the lungs and gives us energy. The workouts performed at that time are the most fruitful and favorable for muscle growth. The first thing we should do when we wake up is stretch and warm up. Next up is strength and aerobic exercises. No other work like shaving or cooking should be done without completing your workouts because energy levels at this time are at their peak and the same should be used in workouts.

2. Daily workouts: Select a training program that is suitable for you and do it daily for at least 25 minutes to an hour depending on your previous exercise record. If you have been living a sedentary life, 25 minutes is enough initially and in case you are not new to exercise, you can continue beyond 25 minutes. If you are a smoker, consult your doctor or start with due caution. Include aerobic exercises in your exercise program. Workouts made up of aerobic exercises provide lasting freshness to our face and body. After workouts, rest for 15 minutes and go take a shower.

3. Diets and Nutrition: Avoid dieting. You should eat as much as you want and you should not overeat any food. It is not a diet that causes obesity but the excess that is made when using that food. Eat a diet rich in protein as this is the best diet for muscle building. When starting the workouts, your muscle weight would increase but fat would decrease. So don’t be confused by weight fluctuations for the first few days. Drink fresh juices after workouts.

4. Keep your mind relaxed: Don’t worry about any embarrassing situation. Avoid the stress of your daily life problems. Stop thinking about any imaginary obstacle or failure that lies ahead.

5. Think well: Always be positive. Think positive and prevent negative thoughts from entering your mind. Don’t be afraid of being sick. Don’t be afraid of failure. Always think of your good health.

6. Good weekends: Enjoy the weekends with your loved ones. Take recreational outings and walks and do the pleasant things you like.

7. Try to rest in the afternoon for just a few minutes. It would give you energy to carry on with the remaining tasks of the day without any sign of exhaustion. Even a 10-minute light sleep would suffice for this purpose. If you can’t sleep, just rest with your eyes closed.

8. Stop smoking, avoid drugs and limit alcohol consumption. Smoking loses energy from your body without benefit and the smoker finds it difficult to perform aerobic and strength exercises. Fresh looks cannot be achieved with smoking workouts and continuous drug use. Health and fitness cannot be achieved without quitting smoking.

9. Correct posture: Always stand in the correct posture.

10. Take walks: If you work sitting down, walk around after meals, especially after dinner.

If you follow the simple tips above, you will find a noticeable change in your health and fitness within a few days.

The best tips to stay healthy this year

A simple and very effective way to improve your health is by changing your diet and not overeating. Studies have shown that people who generally consume fewer calories live longer. The way we eat also has an impact on our health. Eating in a hurry or “on the go” can lead to indigestion and heartburn. The following 5 tips can be used as a basic good start for your health.

1. Regular exercise: this has so many health benefits both physically and emotionally. People who exercise regularly have a lower risk of developing depression. If you are new to exercise, start by walking. Even a 20-minute walk a day will make you feel healthier. Exercise has the added benefits of keeping your heart muscles strong, helping you lose weight, keeping your cholesterol level low, and making you feel more energetic. Incorporating some form of weight-bearing exercise, such as weight training, will help you burn more calories and keep your bones and joints healthy. If you have not weight trained before, train under the supervision of a qualified personal trainer.

2. De-stress: Stress is one of the main culprits for poor health in the western world. With all the talk about recessions and a lack of job security, it’s no wonder we’re more stressed now than ever. Stress has been linked to numerous illnesses, including heart disease, insomnia, migraines, stomach ulcers, and depression. Stress can be managed in many ways. Some people find that exercise is a good stress reliever. Others may find that yoga, meditation, or just taking time out helps them de-stress. There are also certain herbal remedies that can help in the short term. Passiflora and Avena Sativa are two such herbs that can be taken twice a day for a month.

3. Diet: Eating the right foods in the right amounts is paramount in your quest for a healthy start. Let’s first look at the foods that should be eliminated or at least reduced. Red meat, fried foods, junk food, prepared foods, take-out meals, and processed foods will prevent you from reaching your health goals. Junk food, convenience foods, and take-out meals are generally always high in salt and saturated fat. Red meat and fried foods are linked to heart disease and high cholesterol levels.

You should also try to stay away from hydrogenated fats. They are present in fried foods, margarines, cookies and cakes. These fats are dangerous as they increase the risk of heart disease. Cutting back on coffee and alcohol can have a big impact on your energy levels. Excessive alcohol consumption is linked to a number of health conditions such as high cholesterol, high blood pressure, and weight-related conditions.

Foods that can give you energy and help your circulation include fruits and vegetables, whole grains, and essential oils such as olive oil, flaxseed, fish oils, and coconut oil. Incorporating more vegetables and lentils into your diet will also help you lose some extra weight and will benefit your immune system.

Red meat and fat from fried foods and junk food also produce free radicals in our body. These free radicals have been linked to the cause of a number of diseases including diabetes, rheumatoid arthritis, and cancer. Reducing the consumption of soft drinks is also essential in your new health plan. These drinks are full of sugar and regular intake can be detrimental to overall health. The sugar-free versions of these drinks are actually more harmful, as artificial sweeteners have been linked to a number of diseases including osteoporosis and digestive problems. Water has many health benefits. You should aim for 8 glasses a day (1-1.5 litres). It is important to remember that water is also present in fruit juices, salads, and certain fruits.

4. Health Supplements. You can easily include some health supplements as part of your daily routine to boost your immunity and overall health. The number one supplement that I would recommend is a good quality probiotic. This will provide you with essential good bacteria, which are required for a healthy digestive system. Probiotics also help support and boost the immune system. You can take the probiotics during the winter months to aid digestion and help fight winter bugs. Essential fatty acids from fish oils or flax seed oil are another food supplement that will help your overall health. These essential oils are necessary for a healthy cardiovascular system, brain function, and are great for reducing inflammation in the body. These fatty acids also help keep joints healthy. Antioxidants are necessary to “scavenge” free radicals that we are exposed to through diet, our environment, and pollution. Antioxidants come are available in many different forms. Some examples are vitamin C, vitamin E, selenium, Acai berry, beta-carotene, alpha lipoic acid, and coenzyme Q10. This is by no means a complete list. Antioxidants are also available in certain foods such as berries and colored fruits and vegetables. These supplements must be taken in combination for maximum benefit. You can change the combinations from month to month.

5. Sleep. Good quality sleep is vital to your health. Lack of sleep is linked to many conditions, including anxiety, panic attacks, depression, headaches, and weight gain. Many people who have trouble sleeping find it difficult to switch off. This can be treated by including some type of exercise in your daily routine or by finding a “time out” before going to bed. Yoga and breathing exercises can also help you relax before bed. There are also some good herbal and homeopathic remedies that can be taken to help you get healthy and natural sleep. These remedies do not work in the same way as conventional sleeping pills. Homeopathic and herbal remedies work in harmony with the body to provide natural sleep. The following homeopathic remedies are commonly prescribed for insomnia: Coffea, Nux Vomica, Passiflora, and Cocculus. Herbal remedies used for sleep problems are: Valerian, Avena Sativa, Passiflora and Skullcap. Consult a qualified homeopath, herbalist or specialist homeopathic pharmacy about the specific remedies you may need. Other simple measures that will help you fall asleep are leaving a gap of at least 2 hours between eating and sleeping and avoiding caffeine in the afternoon.