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Can you tell if youre exercising enough
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Although we believe that exercise in any form is amazing it’s important to understand that they are not equal. If you’re questioning whether you’re working out hard enough or if you’re not seeing significant results anymore, chances are you need to revamp your routine a bit. Since all our bodies are different, it can be difficult to set hard and fast rules on what exercise and how much exercise works best for each of us. However, there are some telltale signs that indicate that you definitely are maximizing your workout routine – some of them include: 1. Your Heart Rate Some people make the mistake of relying on sweat being the only indicator to a tough workout. However, you may just be prone to sweating or you may be working out in a hot environment. A failsafe approach to determine whether you’re making the best out of your workout session is to check your heart rate. Want significant results? Make sure your heart is racing throughout your workout. Whether you’re doing high intensity interval training or you’re on a cardio machine, aim for a heartbeat that fluctuates between 75 percent of your maximum when you start and build to 100 percent as you progress. You can roughly determine your maximum heart rate by subtracting your age from 220. The easiest way to track your heart rate is by using a heart rate monitor. However, if you don’t have one you can stop midway and check your pulse the old fashioned way. If you’re too comfortable or if your heart rate isn’t significantly high while working out, chances are you need to boost your intensity. 2. Your Workout Intensity After sticking to a workout plan for a certain period, it is normal to become comfortable with the workout. You don’t feel as sore or tired while doing it. If this sounds a lot like your current routine, it’s time to up your intensity. If you’re weight training, add more. If your workouts require lighter weights (for safety and more movement), increase the number of repetitions by 10 or more. For cardio, you should move faster and incorporate interval training. The more effort you put into a workout, the faster the results. 3. Physical Changes This doesn’t mean that you should give up after a week of trying a new routine. Think about how long it took you to take your body to the level you’re at now. If you’ve been eating healthy and working out regularly for a few months and do not see any results, consider reevaluating your routine. You don’t have to jump into a super intense routine if you’re still just a few months new to working out but you still need to progress gradually. ...

A checklist to know if you are exercising enough every day
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<p><span style="font-size: 20px; color: rgb(51, 51, 51);">It&rsquo;s the &lsquo;Sitting Disease&rsquo; that has caused the rising number of cases with bloating, potbellies, and heart diseases in all corners of the world. With so much competition to cover and so less a time that&rsquo;s given, the race to the top has indeed become a lot tougher.<br>This phenomenon is sadly all-pervasive in workplaces around the world.</span><br><br><span style="font-size: 20px; color: rgb(51, 51, 51);">If you too have to sit for 5 to 12+ hours a day to pay to the rent and feed your family, chances are you too sit in the same group. But here&rsquo;s the issue: sitting for several hours a day at a desk can be challenging alone. Besides, it is the fitting-in of healthy eating habits and exercising that start sounding like a distant dream.</span><br><br><span style="color: rgb(51, 51, 51); font-size: 28px;"><strong>Smart tips to manage work and fitness together</strong></span><br><br><span style="font-size: 20px; color: rgb(51, 51, 51);">Sitting for extended durations of time can be harmful to your long-term health and can put you at the risk of many chronic illnesses like heart diseases, cancers, obesity, diabetes. Keeping in mind the challenges associated with a desk job, we&rsquo;ve compiled our top tips to boost your health and fitness without disrupting your work routine.</span><br><br><span style="color: rgb(51, 51, 51); font-size: 22px;"><strong>1. Improve your posture</strong></span><br><br><span style="font-size: 20px; color: rgb(51, 51, 51);">You don&rsquo;t have to leave your desk for this. Most office folks are prone to poor posture therefore, it&rsquo;s strictly something you should take into consideration. If you&rsquo;re using a computer, you&rsquo;re going to be drawn to the screen. This allows you to crane your neck forward and thus putting a strain on your vertebral column.<br>This is similar to holding a heavy object like a bowling ball. Keeping your arms vertical and aligned with your body puts less strain on your muscles compared to leaning the ball forward. When you&rsquo;re sitting at a desk, your head is acting as the bowling bowl that strains your neck and spine when you lean forward.</span><br><br><span style="font-size: 20px; color: rgb(51, 51, 51);">Here&rsquo;s the solution- Keep your spine and neck neutral by sitting straight against your chair. Be mindful of your posture at all times. You can spend a few minutes each day to suck your belly button in and keep your back straight. An erect posture makes you look more confident and assertive at the workplace and everywhere else. Another benefit of keeping a neutral back is that it helps in preventing a protruding belly.</span><br><br><span style="color: rgb(51, 51, 51); font-size: 22px;"><strong>2. Move more during your morning commute</strong></span><br><br><span style="font-size: 20px; color: rgb(51, 51, 51);">Park at a distance from your workplace and walk the remaining distance on foot. If you&rsquo;re using a garage, use the lower level so that you can climb more stairs. If you don&rsquo;t feel odd doing it, try doing a few laps on these stairs- chances are no one will notice. You can also use a bicycle to get to your workplace.</span><br><br><span style="font-size: 20px; color: rgb(51, 51, 51);">For people taking public transportation, getting off a couple of stops before and walking the rest of the way is a great idea too.</span><br><br><span style="color: rgb(51, 51, 51); font-size: 22px;"><strong>3. Keep healthy snacks handy</strong></span><br><br><span style="font-size: 20px; color: rgb(51, 51, 51);">To avoid the vending machine, simply keep a few snacks with you such as trail mix, baby carrots, and a dip (hummus or peanut butter) or fruits with you at all times. These can be easily carried around in zip lock bags, paper bags, or plastic containers.</span><br><br><span style="font-size: 20px; color: rgb(51, 51, 51);">Moreover, it&rsquo;s important not to rely on restaurants for your nourishment. Bringing your lunch means that you&rsquo;ll not only be eating healthier but you&rsquo;ll save a lot of money too!</span><br><br><span style="color: rgb(51, 51, 51); font-size: 22px;"><strong>What if the problem is rooted way deeper than you know?</strong></span><br><br><span style="font-size: 20px; color: rgb(51, 51, 51);">The above tips shall serve you just superficially. You should need to enroll yourself for an active workout plan in a gym for the best results in unit time. This would help you tone yourself properly and would also give you the much-needed vent for drawing your excess energy out.</span><br><br><span style="font-size: 20px; color: rgb(51, 51, 51);">If you&rsquo;re already working out but not getting significant results anymore, you might need to revamp your routine a little bit. You should also take it easy because human bodies are all different and each may take its own time to respond.</span><br><br><span style="font-size: 20px; color: rgb(51, 51, 51);">However, here are some telltale signs that indicate you are maximizing your workout routine:</span><br><br><span style="color: rgb(51, 51, 51); font-size: 22px;"><strong>1. Your heart rate</strong></span><br><br><span style="font-size: 20px; color: rgb(51, 51, 51);">Some people make the mistake of relying on sweat being the only indicator of a tough workout. However, you may just be prone to sweating or you may be working out in a hot environment. A fail safe approach to determine whether you&rsquo;re making the best out of your workout session is to check your heart rate.</span><br><br><span style="font-size: 20px; color: rgb(51, 51, 51);">For better results, make sure your heart is racing throughout your workout. Whether you&rsquo;re doing high-intensity interval training or you&rsquo;re on a cardio machine, aim for a heartbeat that fluctuates between 75% of your maximum when you start and then build it to 100% as you progress. You can roughly determine your maximum heart rate by subtracting your age from 220.</span><br><br><span style="font-size: 20px; color: rgb(51, 51, 51);">The easiest way to track your heart rate is by using a heart rate monitor. If you don&rsquo;t have one, you can stop midway and check your pulse in an old-fashioned way. If you&rsquo;re too comfortable or if your heart rate isn&rsquo;t significantly high while working out, chances are you need to boost your intensity.</span><br><br><span style="color: rgb(51, 51, 51); font-size: 22px;"><strong>2. Your workout intensity</strong></span><br><br><span style="font-size: 20px; color: rgb(51, 51, 51);">After sticking to a workout plan for a certain period, it is normal to become comfortable with the workout. You don&rsquo;t feel as sore or tired while doing it. If this sounds a lot like your current routine, it&rsquo;s time to up your intensity. If you&rsquo;re weight training, add more.<br>If your workouts require lighter weights (for safety and more movement), increase the number of repetitions by 10 or more. For cardio, you should move faster and incorporate interval training. The more effort you put into a workout, the faster the results.</span><br><br><span style="color: rgb(51, 51, 51); font-size: 22px;"><strong>3. Physical changes</strong></span><br><br><span style="font-size: 20px; color: rgb(51, 51, 51);">This doesn&rsquo;t mean that you should give up after a week of trying a new routine. Think about how long it took you to take your body to the level you&rsquo;re at now. If you&rsquo;ve been eating healthy and working out regularly for a few months and do not see any results, consider reevaluating your routine.</span><br><br><span style="font-size: 20px; color: rgb(51, 51, 51);">You don&rsquo;t have to jump into a super-intense routine if you&rsquo;re still just a few months new to working out but you still need to progress gradually. The more regular and steadier you are, the better results you may get overtime.</span><br><br><span style="font-size: 20px; color: rgb(51, 51, 51);">To change the way you look&hellip;</span><br><br><span style="font-size: 20px; color: rgb(51, 51, 51);">It is might simple (but not easy) to break your routine and get into a zone of fitness. We would never advise you to leave your job and only focus on working out because that&rsquo;s not justified by any means. What we would rather advise you is that you should focus on all the reasonable leverage that you can draw from your workspace and use it to stay active during those nine hours that you have to serve.</span><br><br><span style="font-size: 20px; color: rgb(51, 51, 51);">Just a bit of walking around and going up to a co-worker&rsquo;s seat are just small things, but they do pep up your blood circulation and blood sugar levels. We hope you continue doing that!</span></p>...

Can You Tell If You Are Exercising Enough
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Although we believe that exercise in any form is amazing it’s important to understand that they are not equal. If you’re questioning whether you’re working out hard enough or if you’re not seeing significant results anymore, chances are you need to revamp your routine a bit. Since all our bodies are different, it can be difficult to set hard and fast rules on what exercise and how much exercise works best for each of us. However, there are some telltale signs that indicate that you definitely are maximizing your workout routine – some of them include:1. Your Heart RateSome people make the mistake of relying on sweat being the only indicator to a tough workout. However, you may just be prone to sweating or you may be working out in a hot environment. A failsafe approach to determine whether you’re making the best out of your workout session is to check your heart rate. Want significant results? Make sure your heart is racing throughout your workout. Whether you’re doing high intensity interval training or you’re on a cardio machine, aim for a heartbeat that fluctuates between 75 percent of your maximum when you start and build to 100 percent as you progress. You can roughly determine your maximum heart rate by subtracting your age from 220.The easiest way to track your heart rate is by using a heart rate monitor. However, if you don’t have one you can stop midway and check your pulse the old fashioned way. If you’re too comfortable or if your heart rate isn’t significantly high while working out, chances are you need to boost your intensity.2. Your Workout IntensityAfter sticking to a workout plan for a certain period, it is normal to become comfortable with the workout. You don’t feel as sore or tired while doing it. If this sounds a lot like your current routine, it’s time to up your intensity. If you’re weight training, add more. If your workouts require lighter weights (for safety and more movement), increase the number of repetitions by 10 or more. For cardio, you should move faster and incorporate interval training. The more effort you put into a workout, the faster the results.3. Physical ChangesThis doesn’t mean that you should give up after a week of trying a new routine. Think about how long it took you to take your body to the level you’re at now. If you’ve been eating healthy and working out regularly for a few months and do not see any results, consider reevaluating your routine. You don’t have to jump into a super intense routine if you’re still just a few months new to working out but you still need to progress gradually....

3 at home inner thigh exercises that will burn your legs
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Summer is almost here, which means more booty shorts, bikini thongs and super tight tights. While we aren’t strong proponents of the thigh-gap craze, we do like to keep our legs tight and sculpted – who doesn’t anyway? The following are some fool-proof exercises that sculpt and strengthen your inner thighs and work other parts of your legs, the booty and your core as a bonus! Froggie Jumps Any workout that involves jumping is sure to zap major calories and not to mention, tone our legs within a very short amount of time. Stand with your feet wide and your knees and toes aligned and angled out. Reach down to the floor with your hands and squat down super low, bringing your butt as close as possible to the ground. Keep your chest lifted and your toes and knees still aligned. Now, explode upwards, rotating your body 90 degrees to the right with your feet together and arms overhead. Come back to the ground going into a deep squat. Repeat rotating 90 degrees again so that you’re facing the back of the room. Complete a full rotation following the same method and keep repeating till you hit 60 seconds. Rest for 20 seconds and start rotating from the left side. Inner Thigh Squats This workout will show you that you don’t need much time to sculpt and tone your legs. Stand in front of a countertop or sturdy chair, forearm distance away and hold on to it lightly using your right hand. Keep your feet hip-distance upward, toes pointed to the front. Position a small soft ball or a pillow of the same size between your inner thighs and keep your idle hand on your hip. Lift your heels and slowly bend your knees as if you’re sliding down a wall by an inch. Press your inner thighs, squeezing the ball. Keep your core tight throughout the exercise. Return to standing position with left arm overhead, squeeze the ball with your inner thighs, lower again by an inch and repeat. Perform 30 reps and then repeat on the other side. Squeeze and Lift This is a great workout for people with weak inner thighs, including those recovering from injury. It can be performed anywhere and it is easy to learn as it requires small isolated movements. Place a small soft ball between your ankles (if you don’t have a ball, you can use a cushion or do the exercise without either) and lie on your right side. Support your head with your right hand. Use your other arm to stabilize your body by pressing the left hand to the mat, in front of your chest. Support the ball by squeezing your inner thighs and lengthen your legs. Lift both legs without separating them about 6 inches off the ground and hold for 5 seconds. Bring your legs back to the mat and lift back up immediately. Repeat 10 times, rest for 10 seconds and repeat on the opposite side. Download MEVO app now available both on App Store & Play Store – Sign Up on Android or Iphone ...

3 at home inner thigh exercises that will burn your legs
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Summer is almost here, which means more booty shorts, bikini thongs and super tight tights. While we aren’t strong proponents of the thigh-gap craze, we do like to keep our legs tight and sculpted – who doesn’t anyway? The following are some fool-proof exercises that sculpt and strengthen your inner thighs and work other parts of your legs, the booty and your core as a bonus!Froggie JumpsAny workout that involves jumping is sure to zap major calories and not to mention, tone our legs within a very short amount of time.Stand with your feet wide and your knees and toes aligned and angled out. Reach down to the floor with your hands and squat down super low, bringing your butt as close as possible to the ground. Keep your chest lifted and your toes and knees still aligned. Now, explode upwards, rotating your body 90 degrees to the right with your feet together and arms overhead.Come back to the ground going into a deep squat. Repeat rotating 90 degrees again so that you’re facing the back of the room. Complete a full rotation following the same method and keep repeating till you hit 60 seconds. Rest for 20 seconds and start rotating from the left side.Inner Thigh SquatsThis workout will show you that you don’t need much time to sculpt and tone your legs.Stand in front of a countertop or sturdy chair, forearm distance away and hold on to it lightly using your right hand. Keep your feet hip-distance upward, toes pointed to the front. Position a small soft ball or a pillow of the same size between your inner thighs and keep your idle hand on your hip. Lift your heels and slowly bend your knees as if you’re sliding down a wall by an inch. Press your inner thighs, squeezing the ball.Keep your core tight throughout the exercise.Return to standing position with left arm overhead, squeeze the ball with your inner thighs, lower again by an inch and repeat. Perform 30 reps and then repeat on the other side.Squeeze and LiftThis is a great workout for people with weak inner thighs, including those recovering from injury. It can be performed anywhere and it is easy to learn as it requires small isolated movements.Place a small soft ball between your ankles (if you don’t have a ball, you can use a cushion or do the exercise without either) and lie on your right side. Support your head with your right hand. Use your other arm to stabilize your body by pressing the left hand to the mat, in front of your chest.Support the ball by squeezing your inner thighs and lengthen your legs. Lift both legs without separating them about 6 inches off the ground and hold for 5 seconds. Bring your legs back to the mat and lift back up immediately. Repeat 10 times, rest for 10 seconds and repeat on the opposite side.Download MEVO app now available both on App Store & Play Store –Sign Up on Android or Iphone...

5 Ways to Boost your Energy Without Coffee
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If you’re feeling tired all the time and are yawning every 5 minutes at work, chances are you aren’t doing much to effectively elevate your energy levels – other than reaching for a rich cup of coffee. Unfortunately, the effects of coffee and sugar wear off fast, leaving you even sleepier than when you started. The following are some useful tips and tricks to boost your energy levels without trying much: Surround yourself with positive, energetic people Being around people who are constantly complaining about how tired they are is not going to do you any good. On the other hand, hanging out more with motivating and uplifting people is not only going to encourage you to take some positive steps in life but also revitalize your mind and body. The energy that comes from your friends can easily rub off on you so be sure to pick the right ones. Swap coffee for green tea If you’re thinking you’re too dependent on coffee to kill your afternoon slump but feel miserable after, try switching it up with green tea. Green tea has a tiny amount of caffeine but it also has EGCG – an active compound in green tea that aids in weight loss. It’s also packed with antioxidants that fight free radicals and help eliminate fatigue. Whip up a green smoothie Making a green smoothie to have on the go while on your way to work is a great way to have a ton of nutrients in one cup. People who have nutrient-rich smoothies for breakfast are less likely to grab a cup of coffee later for more energy. To prepare a green smoothie, you don’t need a solid recipe. Simply throw in whatever greens you have such as kale, romaine lettuce, spinach and/or celery into the blender along with a fruit to improve the flavor, such as an apple or an orange. Perform deep breathing exercises Inhaling and exhaling completely is one of the best ways you can energize yourself. Simply sit straight, close your eyes and focus only on your breath. Inhale slowly to a count of 6, hold for 3 seconds, tensing all the muscles in your body. And then exhale for a count of 6, relaxing your muscles. Hold your breath again for 3 and then repeat this cycle several times. Drink a cold glass of water Dehydration is one of the most common causes of fatigue. Lack of fluid in your body can drop your blood volume, pushing the body to work harder into supplying oxygen and nutrients to all cells. Other accompanying symptoms of dehydration may include mental fog, poor concentration, dizziness and short-term memory. To combat the effects of dehydration, be sure to drink plenty of water throughout the day, especially when you feel drained. ...

5 Ways to Boost your Energy Without Coffee
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If you’re feeling tired all the time and are yawning every 5 minutes at work, chances are you aren’t doing much to effectively elevate your energy levels – other than reaching for a rich cup of coffee. Unfortunately, the effects of coffee and sugar wear off fast, leaving you even sleepier than when you started. The following are some useful tips and tricks to boost your energy levels without trying much:Surround yourself with positive, energetic peopleBeing around people who are constantly complaining about how tired they are is not going to do you any good. On the other hand, hanging out more with motivating and uplifting people is not only going to encourage you to take some positive steps in life but also revitalize your mind and body. The energy that comes from your friends can easily rub off on you so be sure to pick the right ones.Swap coffee for green teaIf you’re thinking you’re too dependent on coffee to kill your afternoon slump but feel miserable after, try switching it up with green tea. Green tea has a tiny amount of caffeine but it also has EGCG – an active compound in green tea that aids in weight loss. It’s also packed with antioxidants that fight free radicals and help eliminate fatigue.Whip up a green smoothieMaking a green smoothie to have on the go while on your way to work is a great way to have a ton of nutrients in one cup. People who have nutrient-rich smoothies for breakfast are less likely to grab a cup of coffee later for more energy. To prepare a green smoothie, you don’t need a solid recipe. Simply throw in whatever greens you have such as kale, romaine lettuce, spinach and/or celery into the blender along with a fruit to improve the flavor, such as an apple or an orange.Perform deep breathing exercisesInhaling and exhaling completely is one of the best ways you can energize yourself. Simply sit straight, close your eyes and focus only on your breath. Inhale slowly to a count of 6, hold for 3 seconds, tensing all the muscles in your body. And then exhale for a count of 6, relaxing your muscles. Hold your breath again for 3 and then repeat this cycle several times.Drink a cold glass of waterDehydration is one of the most common causes of fatigue. Lack of fluid in your body can drop your blood volume, pushing the body to work harder into supplying oxygen and nutrients to all cells. Other accompanying symptoms of dehydration may include mental fog, poor concentration, dizziness and short-term memory. To combat the effects of dehydration, be sure to drink plenty of water throughout the day, especially when you feel drained....

5 Reasons You are Bloated All the Time
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Gas and bloating can be an unpleasant topic for most of us but did you know that an average person passes gas around 12 to 25 times per day? In addition to this, 30 percent of Americans experience bloating. In fact, not bloating or having a flat stomach for 24 hours is not normal. The food you eat and drink require a certain amount of space in your stomach and intestines, making expansion or bloating inevitable. Therefore, bloating isn’t necessarily a cause for concern unless you’re bloated to the point of not fitting into your pants. In that case, keep reading for some of the most common culprits:1. Certain types of sugarsIt’s usually within an hour of lunch when your belly swells, compelling you to unbutton your pants or stick to sweatpants. It remains this way for a day and your stomach recoils to its original shape the next morning. Some supporters of low carb dieting explain that reducing their carb intake helped improve their bloating problem.To determine whether carbs are the cause in your case, try eliminating certain sugars, sugar alcohols, resistant starches such as those found in beans and dietary fiber.2. ConstipationAbdominal pain, a distending rock solid belly and discomfort often subsides when a person poops. If this sounds like you, chances are the cause for your belly bloat is constipation.This mainly occurs because intestinal gas normally gets trapped between slowly moving feces, making bloating more likely. To fix this, you simply need to drink more water and increase your fiber intake. However, make sure you increase your fiber intake gradually as too much, too soon can also trigger bloating. Pay special attention to insoluble fiber sources such as fruits and vegetables with skins, bran and seeds to help improve your bowel movements versus soluble sources (often the processed kinds) such as cereals and high-fiber snack foods.3. Acid RefluxIf you feel uncomfortable in your upper belly area after eating, experience bloating, feel nauseous even after a normal meal or burp excessively for an hour or so, chances are you have acid reflux or indigestion. Bloating becomes bad when you chow down on a big salad on an empty stomach because you’re dumping fiber into an acidic stomach. This is likely to result in some unpleasant symptoms.If you’re having a meal on an empty stomach, try to have a smaller, low fat meal with a glass of water. You can also try carbonated water to ease symptoms of indigestion.4. OvereatingThis is perhaps the most common cause of stomach discomfort and bloating. Try having smaller portions evenly spaced out throughout the day.5. Fatty, processed food.This can make you feel uncomfortably full as fat takes longer to digest than protein or carbs. Limit your fat intake and try baking instead of frying most of the time....

5 Reasons You Bloated All the Time
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Gas and bloating can be an unpleasant topic for most of us but did you know that an average person passes gas around 12 to 25 times per day? In addition to this, 30 percent of Americans experience bloating. In fact, not bloating or having a flat stomach for 24 hours is not normal. The food you eat and drink require a certain amount of space in your stomach and intestines, making expansion or bloating inevitable. Therefore, bloating isn’t necessarily a cause for concern unless you’re bloated to the point of not fitting into your pants. In that case, keep reading for some of the most common culprits: 1. Certain types of sugars It’s usually within an hour of lunch when your belly swells, compelling you to unbutton your pants or stick to sweatpants. It remains this way for a day and your stomach recoils to its original shape the next morning. Some supporters of low carb dieting explain that reducing their carb intake helped improve their bloating problem. To determine whether carbs are the cause in your case, try eliminating certain sugars, sugar alcohols, resistant starches such as those found in beans and dietary fiber. 2. Constipation Abdominal pain, a distending rock solid belly and discomfort often subsides when a person poops. If this sounds like you, chances are the cause for your belly bloat is constipation. This mainly occurs because intestinal gas normally gets trapped between slowly moving feces, making bloating more likely. To fix this, you simply need to drink more water and increase your fiber intake. However, make sure you increase your fiber intake gradually as too much, too soon can also trigger bloating. Pay special attention to insoluble fiber sources such as fruits and vegetables with skins, bran and seeds to help improve your bowel movements versus soluble sources (often the processed kinds) such as cereals and high-fiber snack foods. 3. Acid Reflux If you feel uncomfortable in your upper belly area after eating, experience bloating, feel nauseous even after a normal meal or burp excessively for an hour or so, chances are you have acid reflux or indigestion. Bloating becomes bad when you chow down on a big salad on an empty stomach because you’re dumping fiber into an acidic stomach. This is likely to result in some unpleasant symptoms. If you’re having a meal on an empty stomach, try to have a smaller, low fat meal with a glass of water. You can also try carbonated water to ease symptoms of indigestion. 4. Overeating This is perhaps the most common cause of stomach discomfort and bloating. Try having smaller portions evenly spaced out throughout the day. 5. Fatty, processed food. This can make you feel uncomfortably full as fat takes longer to digest than protein or carbs. Limit your fat intake and try baking instead of frying most of the time. ...

Anti aging Facial Exercises
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Your face and scalp consist of 10 muscle groups that are attached to bone as well as your skin – unlike other parts of your body. This factor allows us to make millions of facial expressions, which overtime can contribute to fine lines and wrinkles as we age. However, the good news is you can work these muscles in your face to tighten and tone them to make your skin appear much firmer and youthful. 1. Facial Yoga Facial yoga is a great routine to sculpt the muscles of your face and neck by increasing blood circulation and releasing tension in your facial muscles. It is especially beneficial in preventing smile lines and also in toning the cheek muscles. Start by standing straight but relaxed and inhaling deeply through your mouth. Trap the air in your mouth and extend your cheeks, as if you’re blowing into a trumpet. Hold for one minute and then slowly exhale via your nose. Repeat 5 times several times a day for best results. 2. Neck The front of the neck holds a muscle called the platysma. As we age, this muscle and the skin overlying it becomes loose and begins to sag. Performing a neck exercise can help tone your platysma, giving you a tighter neck and jawline. Start by sitting or standing straight and turning your head so that you’re looking at the ceiling. Keep still and press your tongue to your palate (the roof of your mouth). You should feel a slight strain in the muscles at the front of your neck. Keep pressing your palate with your tongue and bring your chin to your neck. You should feel the platsyma and your chin muscles contracting. 3. Cheeks Age can cause your cheek muscles to sag as well. To prevent this, stand in front of a mirror to ensure you perform this exercise right. Do your biggest smile with your lips closed and the corners of your mouths almost touching your ears. Allow your cheek muscles to move up by wrinkling your nose and hold for 5 seconds. Repeat 10 times every day to tighten facial muscles. 4. Forehead Starting to see signs of folds on your forehead already? Try doing this exercise. Place both of your index fighter right below the eyebrow, above each of your eyes. Lift your eyebrows as high as possible while pulling down the skin under it at the same time with your index fingers. Repeat 10 times every day to prevent lines on your forehead. ...

Anti aging Facial Exercises
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<p style="margin-top: 0.42cm; margin-bottom: 0.42cm; line-height: 100%;"><br><span style="font-size: 20px;">Your face and scalp consist of ten different muscle groups that are attached to the bone as well as your skin, much unlike other parts of your body. This fact allows us to make millions of facial expressions but the same arrangement can contribute to fine lines and wrinkles as we age. However, the good news is you can work these muscles in your face to tighten and tone them to make your skin appear much firmer and youthful.</span></p><p style="margin-top: 0.42cm; margin-bottom: 0.42cm; line-height: 100%;"><span style="font-size: 20px;">We are discussing how you can get it all going with some of the simplest and easiest, yet the most effective anti-aging facial exercises to make the most of your primary appearance. These exercises would not take any more than 15 minutes a day and would bring a grand difference to the way you are perceived around.</span></p><p style="margin-top: 0.42cm; margin-bottom: 0.42cm; line-height: 100%;"><span style="font-size: 28px;"><strong>Understanding how these exercises would benefit you</strong></span></p><p style="margin-top: 0.42cm; margin-bottom: 0.42cm; line-height: 100%;"><span style="font-size: 20px;">You might be wondering &ldquo;why should I do these facial exercises every day?&rdquo; Yes, this is a very sane question to ask and we are explaining the answers below.</span></p><p style="margin-top: 0.42cm; margin-bottom: 0.42cm; line-height: 100%;"><span style="font-size: 20px;">You see, the human face is the most important, yet the least worked out part of the human body. It is just the part of our body that communicates our physical presence, our emotional and mental state, and also paves a way for the most significant form of facial expression. The human face comprises 43 muscles that are responsible for showing up various types of emotions like happiness, sadness, anger, anxiety, and even excitement and boredom. A combined show of theirs helps us to be ourselves and to appear just as attractive to those around us.</span></p><p style="margin-top: 0.42cm; margin-bottom: 0.42cm; line-height: 100%;"><span style="font-size: 20px;">However, with time and age, these muscles start getting weaker and also tend to lose their elasticity. This causes them to work with the same intensity to show the same emotions that they used to do with a few years back. The older you get, the worse they start to perform.</span></p><p style="margin-top: 0.42cm; margin-bottom: 0.42cm; line-height: 100%;"><span style="font-size: 20px;">This is just where doing thee simple anti-aging facial exercises comes into play. You may get them all going by choosing facial exercises for sagging cheeks and then work your way up to include the specialized exercises for eyes, eyebrows, forehead, and neck. We are presenting four of these simple to do exercises that would help you be better at your game. Please find them listed below:</span></p><p style="margin-top: 0.42cm; margin-bottom: 0.42cm; line-height: 100%;"><span style="font-size: 28px;"><strong>Presenting four of the easiest facial exercises you can start doing right now:</strong></span></p><p style="margin-top: 0.42cm; margin-bottom: 0.42cm; line-height: 100%;"><span style="font-size: 20px;">We are glad you are here!</span></p><p style="margin-top: 0.42cm; margin-bottom: 0.42cm; line-height: 100%;"><span style="font-size: 20px;">You can begin working up your facial muscles by knowing just how they work in unison and the way you can leverage it. Please note that these facial exercises require just as much consistency and discipline as do other strenuous workouts, and you would always be well advised to chalk out a routine for them for six days a week.</span></p><p style="margin-top: 0.42cm; margin-bottom: 0.42cm; line-height: 100%;"><span style="font-size: 22px;"><strong>1. Facial Yoga</strong></span></p><p style="margin-top: 0.42cm; margin-bottom: 0.42cm; line-height: 100%;"><span style="font-size: 20px;">Facial yoga is a great routine to sculpt the muscles of your face and neck by increasing blood circulation and releasing tension in your facial muscles. It is especially beneficial in preventing smile lines and also in toning the cheek muscles.</span></p><p style="margin-top: 0.42cm; margin-bottom: 0.42cm; line-height: 100%;"><span style="font-size: 20px;">Start by standing straight, relaxed, and inhaling deeply through your mouth. Trap the air in your mouth and extend your cheeks, as if you&rsquo;re blowing into a trumpet. Hold for one minute and then slowly exhale via your nose. Repeat 5 times several times a day for best results.</span></p><p style="margin-top: 0.42cm; margin-bottom: 0.42cm; line-height: 100%;"><span style="font-size: 22px;"><strong>2. Neck</strong></span></p><p style="margin-top: 0.42cm; margin-bottom: 0.42cm; line-height: 100%;"><span style="font-size: 20px;">The front of the neck holds a muscle called the platysma. As we age, this muscle and the skin over it become loose and begin to sag. Performing a neck exercise can help tone your platysma, giving you a tighter neck and jawline. Start by sitting or standing straight and turning your head so that you&rsquo;re looking at the ceiling. Keep still and press your tongue to your palate (the roof of your mouth).</span></p><p style="margin-top: 0.42cm; margin-bottom: 0.42cm; line-height: 100%;"><span style="font-size: 20px;">You should feel a slight strain in the muscles at the front of your neck. Keep pressing your palate with your tongue and bring your chin to your neck. You should feel the platysma and your chin muscles contracting.</span></p><p style="margin-top: 0.42cm; margin-bottom: 0.42cm; line-height: 100%;"><span style="font-size: 22px;"><strong>3. Cheeks</strong></span></p><p style="margin-top: 0.42cm; margin-bottom: 0.42cm; line-height: 100%;"><span style="font-size: 20px;">Age can cause your cheek muscles to sag as well. To prevent this, stand in front of a mirror to ensure you perform this exercise right. Do your biggest smile with your lips closed and the corners of your mouths almost touching your ears. Allow your cheek muscles to move up by wrinkling your nose and hold for 5 seconds. Repeat ten times every day to tighten facial muscles.</span></p><p style="margin-top: 0.42cm; margin-bottom: 0.42cm; line-height: 100%;"><span style="font-size: 22px;"><strong>4. Forehead</strong></span></p><p style="margin-top: 0.42cm; margin-bottom: 0.42cm; line-height: 100%;"><span style="font-size: 20px;">Starting to see signs of folds on your forehead already? Try doing this exercise. Place both of your index fingers right below the eyebrow, above each of your eyes. Lift your eyebrows as high as possible while pulling down the skin under it at the same time with your index fingers. Repeat 10 times every day to prevent lines on your forehead.</span></p><p style="margin-top: 0.42cm; margin-bottom: 0.42cm; line-height: 100%;"><span style="font-size: 20px;">The one marked on the top, Facial Yoga, is the underlying force that would offer a platform from where you could launch yourself into the harder tasks like the exercises required for eyebrows and neck. Secondly, the one marked as &lsquo;Cheeks&rsquo; has a special case that we shall describe in detail below.</span></p><p style="margin-top: 0.42cm; margin-bottom: 0.42cm; line-height: 100%;"><span style="font-size: 28px;"><strong>Facial exercises for sagging cheeks</strong></span></p><p style="margin-top: 0.42cm; margin-bottom: 0.42cm; line-height: 100%;"><span style="font-size: 20px;">It is important to focus on your cheeks first. They offer the boundary of your facial expressions and help your face have a proper and beautiful appearance. Too puffy or sagging cheeks only let the observer believe that there is a clear case of malnutrition or any underlying illness that is plaguing the appearance, and one should thus commit to doing specialized facial exercises for sagging cheeks first up.</span></p><p style="margin-top: 0.42cm; margin-bottom: 0.42cm; line-height: 100%;"><span style="font-size: 20px;">These exercises are easy to do and would not take more than 15 minutes of your hectic schedule. However, persisting with them would offer a series of cosmetic and health-related benefits over a period of time- and that too for free!</span></p><p style="margin-top: 0.42cm; margin-bottom: 0.42cm; line-height: 100%;"><span style="font-size: 20px;">Here&rsquo;s how to get started with them:</span></p><p style="margin-top: 0.42cm; margin-bottom: 0.42cm; line-height: 100%;"><span style="font-size: 20px;">&middot;<font face="Times New Roman, serif"><font size="1">&nbsp;</font></font>The Cheekbone Lift</span><br><br><span style="font-size: 20px;">a.<font size="1">&nbsp;</font>Put your fingers on either cheekbone.</span><br><br><span style="font-size: 20px;">b.<font size="1">&nbsp;</font>Gently lift the skin there up to your eyes.</span><br><br><span style="font-size: 20px;">c.<font size="1">&nbsp;</font>Try making an &lsquo;O&rsquo; shape with your lips and stretching your fingers upwards.</span><br><br><span style="font-size: 20px;">d.<font size="1">&nbsp;</font>Hold it for 20 seconds.</span><br><br><span style="font-size: 20px;">e.<font size="1">&nbsp;</font>Repeat 20 times.</span><br><br><span style="font-size: 20px;">&middot;<font face="Times New Roman, serif"><font size="1">&nbsp;&nbsp;</font></font>he Chipmunk Cheek Squeeze</span><br><br><span style="font-size: 20px;">a.<font size="1">&nbsp;</font>queeze your cheeks inwards to make an infinity symbol.</span><br><br><span style="font-size: 20px;">b.<font size="1">&nbsp;</font>Tilt your head backward slowly.</span><br><br><span style="font-size: 20px;">c.<font size="1">&nbsp;</font>Hold it there for 20 seconds.</span><br><br><span style="font-size: 20px;">d.<font size="1">&nbsp;</font>Repeat 20 times.</span></p><p style="margin-top: 0.42cm; margin-bottom: 0.42cm; line-height: 100%;"><span style="font-size: 20px;">These exercises will also help you have a sharper and firmer shape for your face. You can count on getting well-defined cheekbones and a slimmer face with these two facial exercises that are meant for sagging cheeks. The key is not to underestimate their benefits and to rather stick with them on a schedule.</span></p><p style="margin-top: 0.42cm; margin-bottom: 0.42cm; line-height: 100%;"><span style="font-size: 22px;"><strong>Japanese facial exercises for men and women</strong></span></p><p style="margin-top: 0.42cm; margin-bottom: 0.42cm; line-height: 100%;"><span style="font-size: 20px;">Like most traditions, Japanese culture too has its fair share of methods for keeping body fit. Those meant for the face alone are termed under our discussion for Japanese facial exercises and they really work. Here&rsquo;s how you too could benefit from them:</span></p><p style="margin-top: 0.42cm; margin-bottom: 0.42cm; line-height: 100%;"><span style="font-size: 22px;"><strong>&middot;<font face="Times New Roman, serif"><font size="1">&nbsp;&nbsp;</font></font>Anti-Gobble Neck</strong></span></p><p style="margin-top: 0.42cm; margin-bottom: 0.42cm; line-height: 100%;"><span style="font-size: 20px;">The anti-gobble neck exercise is best suited for those suffering from double chin. To do this exercise, slowly stretch your head back and lookup. Imagine that your chin is being pulled up from the lower ground up to the ceiling and then stick out your tongue upwards as much as you can. Try to stay like this for 20 seconds.</span></p><p style="margin-top: 0.42cm; margin-bottom: 0.42cm; line-height: 100%;"><span style="font-size: 22px;"><strong>&middot;<font face="Times New Roman, serif"><font size="1">&nbsp;&nbsp;</font></font>Lip Sumo</strong></span></p><p style="margin-top: 0.42cm; margin-bottom: 0.42cm; line-height: 100%;"><span style="font-size: 20px;">Imagine that you have water in your mouth and you are swirling it form one side to another. You can do this by filling your mouth with air and then keep doing the rounds for 20 seconds. Do a few repetitions as well.</span></p><p style="margin-top: 0.42cm; margin-bottom: 0.42cm; line-height: 100%;"><span style="font-size: 22px;"><strong>&middot;<font face="Times New Roman, serif"><font size="1">&nbsp;&nbsp;</font></font>Smile Line Ironing</strong></span></p><p style="margin-top: 0.42cm; margin-bottom: 0.42cm; line-height: 100%;"><span style="font-size: 20px;">This exercise aims to massage the inner lining of your mouth, especially the area that lies immediately under the smile lines. The trick is to keep the force from your tongue to the maximum so that the muscles start tiring soon. This would also force the smile lines to wrinkle out the stress lines really fast!</span></p><p style="margin-top: 0.42cm; margin-bottom: 0.42cm; line-height: 100%;"><span style="font-size: 28px;"><strong>Simple facial exercises for men and women</strong></span></p><p style="margin-top: 0.42cm; margin-bottom: 0.42cm; line-height: 100%;"><span style="font-size: 20px;">With the launch of smartphones and various types of handheld devices, the world has suddenly become a smaller place. The stress of work, daily commutes, and pollution have together added themselves to the soreness of the issue as working men and women are battling with a reduction in their physical attraction and facial features.</span></p><p style="margin-top: 0.42cm; margin-bottom: 0.42cm; line-height: 100%;"><span style="font-size: 20px;">We know that you could be sitting in the same boat and that&rsquo;s why we are presenting our list of four simple facial exercises for men and women. Please find these exercises below:</span></p><p style="margin-top: 0.42cm; margin-bottom: 0.42cm; line-height: 100%;"><span style="font-size: 22px;"><strong>&middot;<font face="Times New Roman, serif"><font size="1">&nbsp;&nbsp;</font></font>Double Chin Reduction</strong></span></p><p style="margin-top: 0.42cm; margin-bottom: 0.42cm; line-height: 100%;"><span style="font-size: 20px;">This is one of the simplest ones to do. Sit or stand straight, then put your lower lip over the upper lip and try to smile naturally. Now rub your palms on the underlying muscles and repeat until you find a strain in your lower neck. Stop and repeat.</span></p><p style="margin-top: 0.42cm; margin-bottom: 0.42cm; line-height: 100%;"><span style="font-size: 22px;"><strong>&middot;<font face="Times New Roman, serif"><font size="1">&nbsp;&nbsp;</font></font>Forehead Repairing</strong></span></p><p style="margin-top: 0.42cm; margin-bottom: 0.42cm; line-height: 100%;"><span style="font-size: 20px;">It is easy to do this one too. Try to act surprised by rolling over the skin of your forehead upwards in a way that it widens your eyes to the maximum allowed extent. The key is to not let the forehead develop any wrinkles.</span></p><p style="margin-top: 0.42cm; margin-bottom: 0.42cm; line-height: 100%;"><span style="font-size: 22px;"><strong>&middot;<font face="Times New Roman, serif"><font size="1">&nbsp;&nbsp;</font></font>Flex Your Brows</strong></span></p><p style="margin-top: 0.42cm; margin-bottom: 0.42cm; line-height: 100%;"><span style="font-size: 20px;">Use the tips of your fingers to catch your eyebrows and then stretch them upwards. Now do the reverse by letting the eye muscles force themselves down on the fingers. This back and forth movement will help you have sharper eyebrows and firmly defined facial features.</span></p><p style="margin-top: 0.42cm; margin-bottom: 0.42cm; line-height: 100%;"><span style="font-size: 20px;"><strong>&middot;<font face="Times New Roman, serif"><font size="1">&nbsp;&nbsp;</font></font>CHEW A BUBBLE GUM</strong></span></p><p style="margin-top: 0.42cm; margin-bottom: 0.42cm; line-height: 100%;"><span style="font-size: 20px;">This one is quite a bubbly fact that chewing a piece of gum can always help you stay away from the stress by keeping you distracted. The same philosophy also works just fine when you chew a piece of bubble gum to get rid of minor facial blemishes and linings. Chewing gum keeps your facial muscles in top shape and makes the skin firmer than ever.</span></p><p style="margin-top: 0.42cm; margin-bottom: 0.42cm; line-height: 100%;"><span style="font-size: 20px;">We believe these simple to do exercises would help you take out some time from your hectic schedule to focus on a better physical appearance over time. These facial exercises are exclusively meant for working men and women who are suffering from issues like double chin, sagging cheeks, and less pronounced jawlines. We recommend they stick to the above exercises for at least 20 minutes every day and watch out for the positive effects in a month!</span></p><p style="margin-top: 0.42cm; margin-bottom: 0.42cm; line-height: 100%;"><span style="font-size: 28px;"><strong>Combine these anti-aging facial exercises with a better diet plan and meditation</strong></span></p><p style="margin-top: 0.42cm; margin-bottom: 0.42cm; line-height: 100%;"><span style="font-size: 20px;">We believe our presentation on these anti-aging facial exercises should be good enough to get you started on the path of getting sharper facial appearances and more pronounced facial features without committing yourself to Botox or other harmful surgery.</span></p><p style="margin-top: 0.42cm; margin-bottom: 0.42cm; line-height: 100%;"><span style="font-size: 20px;">You may also note that you can add up the total effects by drinking six liters of water every day and following it up with a fitness-centric diet. Secondly, you may also join the above endeavor with Yoga and Zen meditation processes to tone your mind, body, and spirit in the same direction for maximum mileage. The benefits of following a controlled diet plan and meditation are just about endless to consider.</span></p><p style="margin-top: 0.42cm; margin-bottom: 0.42cm; line-height: 100%;"><span style="font-size: 20px;">A proper mix of diet and meditation would also help you get the most of these facial exercises. More important than that, it would also help you build a firmer base on which you can launch subsequent anti-aging exercises in times to come and to launch more benefits per unit time!</span><br><br></p>...

6 SIMPLE WAYS TO ELIMINATE TOXINS
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We are exposed to toxins from food, water and even air all the time. Fortunately, our body has an efficient detoxification system that functions all day, every day, which is composed of the liver, skin, gut, lungs and kidneys. Our main filtration system is the liver which has two major processes. Phase 1 produces toxic free radicals, which are later taken care of by phase 2, which annihilates them. However, if phase 2 slows down, there’s a high risk of a toxic buildup. To prevent these from happening, follow the given strategies: 1. Drink Tea Drink tea and make it a routine habit. Once in the morning, another in the afternoon and third during sunset. You can have more, of course. Tea possesses antioxidants that fight free radicals and certain tea blends also contain herbs that promote further liver detoxification. Some great examples include teas containing burdock, dandelion root, milk thistle and peppermint. Green tea, black tea, white tea 2. Drink Plenty of Water Water doesn’t only hydrate the body but it also helps flush toxins out of it. Drinking at least 8 glasses per day and more if you are involved in jobs requiring strenuous activity such as construction work, if you’re an athlete or regular gym goer or if you live in a hot area. 3. Exercise Sweating is a great way to release toxins from your skin. Although a sauna visit is a great idea, exercising every day is even better. There are several ways exercise can help detoxify you. It can help you burn fat, which carries toxic chemicals. It increases blood and lymph circulation to remove metabolic waste and toxic waste from cells. Additionally, it helps you release toxins via sweat. Performing crunches can help tummy muscles and massage the colon, helping you remove fecal matter or solid waste more effectively. 4. Use Natural Cleaning Products Most cleaning products consist of a byproduct called dioxin, which is a harmful chemical that may disrupt your endocrine system and immune system. It can also increase your risk of cancer and tamper with your liver detoxification. Minimize harsh, chemical-based detergents, toothpastes and skin products and use natural ingredients such as lemon juice, baking soda and apple cider vinegar for household cleaning and even personal care. 5. Reduce Canned Foods Canned foods contain BPA, a pollutant that can stimulate free radical production in the body and exhaust antioxidant reserves, increasing your risk of chronic disease. 6. De-stress Stress, if excessive, can be detrimental to the human mind and body. It has been scientifically proven that stress promotes risk of various problems such as weight gain, high blood sugar, hypertension, IBS, liver problems and heart disease. Work on improving your stress immediately with relaxation techniques such as yoga and meditation. Make sure that you get at least 7 hours of shut-eye every day as well. ...