Steffan 

We all know that breakfast is the most important meal of the day but for those who exercise regularly, having a meal before and after a workout is just as essential. it is crucial to understand that everybody’s nutritional requirements vary depending on their fitness levels and goals, therefore, use this article as a guide to determine the right balance of carbs, protein and fats before and after your workout to satisfy your hunger, get energy, aid in recovery and achieve major muscle gains. cardio 1. pre-workout: one slice of whole wheat bread with peanut butter keep it light and simple. having a carbohydrate-rich snack a few hours before a cardio workout can help you sprint, run downhill and perform any type of cardio exercise for much longer than on an empty stomach. apply a thin layer of peanut butter on toast and you’re good to go. other healthy alternatives for peanut butter include avocado or one sliced hard boiled egg for their hearty omega 3-goodness! 2. post-workout: banana shake your post-workout snack depends on your level of physical activity. if you run a few miles per week, we recommend a glass of delicious banana shake made with one banana and a cup of low-fat milk. it’s super easy and extremely effective in re-hydrating the body and providing the protein to aid in muscle fiber repair. other alternatives include low-fat chocolate milk, a whey protein shake or a banana and peanut butter shake if you’re looking for that added kick! strength training 1. pre-workout: plain low-fat greek yogurt with whole grain cereal. while most people like to associate carbohydrate intake with cardio, you need carbs for weight training too. if the glycogen reserves in your muscles are low, your weight training routine will be lacking that oomph too. ¼ cup of greek yogurt with ½ and ½ cup of whole grain cereal and blueberries will provide you with the complex carbs you need for a power packed workout and slow-digesting casein and whey to build muscle. you can use granola, peanut butter or sliced bananas as alternative toppings for your yogurt parfait. 2. post-workout: black bean omelet after a strenuous workout session, you’ll want something that is rich in protein and is satiating. to make a black bean omelet, you’ll need four egg whites, ¼ cup of boiled or canned beans, and an ounce of low-fat cheese (optional). this will not only replenish your energy reserves but will provide you with a quick surge of protein to stimulate muscle synthesis. yoga workout 1. pre-workout: green smoothie a glass of green smoothie made with 4 cups of spinach, 1 banana, half a cup of berries and one cup of almond milk with ice is just what you need to fuel your body throughout your entire yoga workout. this smoothie consists of healthy carbs that help your muscles and brain function optimally without dipping into your glycogen reserves. having the smoothie chilled will help you start your workout in a refreshed and reinvigorated state. not a fan of green? try a banana-berry smoothie instead. 2. post-workout: fruit and cottage cheese fruits such as oranges and strawberries are rich in water and potassium which work hand-in-hand to rehydrate you after a sweaty yoga session. the carbs from the fruit will replenish energy reserves and the slow-digesting protein from cottage cheese will aid in muscle repair. pilates workout 1. pre-workout: eggs & oats if you’ve been doing pilates for a while, you’re probably aware of the burning reps done several times during an entire pilates session. for a workout as vigorous as pilates, you need a lot of energy which you can get from a carb-rich pre-workout meal, hence, the oats. just half a cup of cooked oatmeal along with one or two whole eggs can give you the energy and protein you need to survive and enjoy a grueling pilates workout. if you’re vegan, scrambled tofu is a great alternative for eggs. 2. post-workout: tuna on crackers whip up a tuna salad using tuna and any vegetables of your choice and add a couple of spoonfuls of it to three whole grain crackers. this snack is not only filling and delicious, but it is also rich in protein, iron, omega 3 fatty acids and complex carbohydrates. alternatives for tuna include tofu, soy cheese, cottage cheese, boiled eggs or avocado.

 we all know that breakfast is the most important meal of the day but for those who exercise regularly, having a meal before and after a workout is just as essential. it is crucial to understand that everybody’s nutritional requirements vary depending on their fitness levels and goals, therefore, use this article as a guide to determine the right balance of carbs, protein and fats before and after your workout to satisfy your hunger, get energy, aid in recovery and achieve major muscle gains.cardio1. pre-workout: one slice of whole wheat bread with peanut butterkeep it light and simple. having a carbohydrate-rich snack a few hours before a cardio workout can help you sprint, run downhill and perform any type of cardio exercise for much longer than on an empty stomach. apply a thin layer of peanut butter on toast and you’re good to go. other healthy alternatives for peanut butter include avocado or one sliced hard boiled egg for their hearty omega 3-goodness!2. post-workout: banana shakeyour post-workout snack depends on your level of physical activity. if you run a few miles per week, we recommend a glass of delicious banana shake made with one banana and a cup of low-fat milk. it’s super easy and extremely effective in re-hydrating the body and providing the protein to aid in muscle fiber repair. other alternatives include low-fat chocolate milk, a whey protein shake or a banana and peanut butter shake if you’re looking for that added kick!strength training1. pre-workout: plain low-fat greek yogurt with whole grain cereal. while most people like to associate carbohydrate intake with cardio, you need carbs for weight training too. if the glycogen reserves in your muscles are low, your weight training routine will be lacking that oomph too. ¼ cup of greek yogurt with ½ and ½ cup of whole grain cereal and blueberries will provide you with the complex carbs you need for a power packed workout and slow-digesting casein and whey to build muscle. you can use granola, peanut butter or sliced bananas as alternative toppings for your yogurt parfait.2. post-workout: black bean omeletafter a strenuous workout session, you’ll want something that is rich in protein and is satiating. to make a black bean omelet, you’ll need four egg whites, ¼ cup of boiled or canned beans, and an ounce of low-fat cheese (optional). this will not only replenish your energy reserves but will provide you with a quick surge of protein to stimulate muscle synthesis.yoga workout1. pre-workout: green smoothiea glass of green smoothie made with 4 cups of spinach, 1 banana, half a cup of berries and one cup of almond milk with ice is just what you need to fuel your body throughout your entire yoga workout. this smoothie consists of healthy carbs that help your muscles and brain function optimally without dipping into your glycogen reserves. having the smoothie chilled will help you start your workout in a refreshed and reinvigorated state. not a fan of green? try a banana-berry smoothie instead.2. post-workout: fruit and cottage cheesefruits such as oranges and strawberries are rich in water and potassium which work hand-in-hand to rehydrate you after a sweaty yoga session. the carbs from the fruit will replenish energy reserves and the slow-digesting protein from cottage cheese will aid in muscle repair.pilates workout1. pre-workout: eggs & oatsif you’ve been doing pilates for a while, you’re probably aware of the burning reps done several times during an entire pilates session. for a workout as vigorous as pilates, you need a lot of energy which you can get from a carb-rich pre-workout meal, hence, the oats. just half a cup of cooked oatmeal along with one or two whole eggs can give you the energy and protein you need to survive and enjoy a grueling pilates workout. if you’re vegan, scrambled tofu is a great alternative for eggs.2. post-workout: tuna on crackerswhip up a tuna salad using tuna and any vegetables of your choice and add a couple of spoonfuls of it to three whole grain crackers. this snack is not only filling and delicious, but it is also rich in protein, iron, omega 3 fatty acids and complex carbohydrates. alternatives for tuna include tofu, soy cheese, cottage cheese, boiled eggs or avocado.

Call it whatever you like, low-carb, paleo, primal, ancestral eating – going grain-free can bring immense benefits to your body, apart from just helping you lose weight. you improve your blood chemistry, boost your insulin sensitivity, increase your metabolism and energy levels, you sleep better, work out efficiently and much more. however, after having grains as a staple in your diet for so many years, going grain-free may be easier said than done. here are some tips that can help you ease into the diet without failing: 1. get used to reading labels packaged products often have an allergen labeling, so you’ll be able to determine whether the item has gluten. in most cases, specific grains will be listed, so keep your eyes open for any type of grain, especially, wheat, barley, rye, spelt oats, kamut etc. 2. skip the traditional cereal and have eggs instead. eggs are incredibly versatile. from a basic sunny side up to a classic frittata, which can contain anything from green leafy vegetables and mushrooms to chicken bits, you can have a filling and heart-healthy breakfast by just being a little creative with eggs. 3. replace rice with cauliflower as odd as it may sound, cauliflower makes a fantastic addition to any meal and it can even replace your steamed rice. either have grated cauliflower as rice with a side dish or curry of your choice or add it to your stir fries and curries, making them super healthy and satiating. 4. make wraps with lettuce instead of bread iceberg lettuce makes a fabulous wrap. it’s crunchy and tastes delicious with patties and kebabs. just make a healthy version of your regular sandwich or burger filling and wrap a lettuce around it. if you’re using patties, you may have increase your serving amount to make the meal more filling as lettuce doesn’t have the same amount of mass as a bun or slice of bread. 5. have omelet pizzas life can be tough without pizza so instead of having your regular white bread crust, try putting all your pizza toppings on an egg omelet. it’s similar to a cheese omelet but with meat, onions and other elements you top your pizzas with. you can even replace the omelet with ground beef. 6. skip sandwiches and have soups and salads if you’re used to having sandwiches as quick and healthy lunch options, try switching to soups and salads. soups can be made in advance and heated in a microwave and salads are easy to make by default. who doesn’t love the sound of chopping crunchy greens anyway? 7. use healthy sweet alternatives for sugar if you have a serious sweet tooth, avoiding cakes and pies may sound like torture. however, there are so many healthier dessert options you are yet to try, such as bananas with peanut butter and dark chocolate chips or strawberries dipped in melted dark chocolate. yogurt with honey, nuts and berries tastes fantastic too. use ingredients such as banana, berries, strawberries, honey, agave and cinnamon to naturally sweeten and enhance the flavor of your sweet treats.

 call it whatever you like, low-carb, paleo, primal, ancestral eating – going grain-free can bring immense benefits to your body, apart from just helping you lose weight. you improve your blood chemistry, boost your insulin sensitivity, increase your metabolism and energy levels, you sleep better, work out efficiently and much more. however, after having grains as a staple in your diet for so many years, going grain-free may be easier said than done. here are some tips that can help you ease into the diet without failing:1. get used to reading labelspackaged products often have an allergen labeling, so you’ll be able to determine whether the item has gluten. in most cases, specific grains will be listed, so keep your eyes open for any type of grain, especially, wheat, barley, rye, spelt oats, kamut etc.2. skip the traditional cerealand have eggs instead. eggs are incredibly versatile. from a basic sunny side up to a classic frittata, which can contain anything from green leafy vegetables and mushrooms to chicken bits, you can have a filling and heart-healthy breakfast by just being a little creative with eggs.3. replace rice with caulifloweras odd as it may sound, cauliflower makes a fantastic addition to any meal and it can even replace your steamed rice. either have grated cauliflower as rice with a side dish or curry of your choice or add it to your stir fries and curries, making them super healthy and satiating.4. make wraps with lettuce instead of breadiceberg lettuce makes a fabulous wrap. it’s crunchy and tastes delicious with patties and kebabs. just make a healthy version of your regular sandwich or burger filling and wrap a lettuce around it. if you’re using patties, you may have increase your serving amount to make the meal more filling as lettuce doesn’t have the same amount of mass as a bun or slice of bread.5. have omelet pizzaslife can be tough without pizza so instead of having your regular white bread crust, try putting all your pizza toppings on an egg omelet. it’s similar to a cheese omelet but with meat, onions and other elements you top your pizzas with. you can even replace the omelet with ground beef.6. skip sandwiches and have soups and saladsif you’re used to having sandwiches as quick and healthy lunch options, try switching to soups and salads. soups can be made in advance and heated in a microwave and salads are easy to make by default. who doesn’t love the sound of chopping crunchy greens anyway?7. use healthy sweet alternatives for sugarif you have a serious sweet tooth, avoiding cakes and pies may sound like torture. however, there are so many healthier dessert options you are yet to try, such as bananas with peanut butter and dark chocolate chips or strawberries dipped in melted dark chocolate. yogurt with honey, nuts and berries tastes fantastic too. use ingredients such as banana, berries, strawberries, honey, agave and cinnamon to naturally sweeten and enhance the flavor of your sweet treats.

You’ve spent hundreds of dollars of the most modern workout high-techy equipment and there they are, lying in the dust like the rest of them. it’s time you look around the house and save huge amounts of dough you might otherwise be spending on equipment that claim to provide quick (mythical) results. do you have a set of stairs at home or anyway nearby? if you do, perfect, because this is all you will need to get into uh-mazing shape! stairs are not only ready-made cardio blasters; they can also be effectively used for bodyweight exercises such as calf raises, lunges, step-ups, dips and even pushups. use your imagination and get wild – but just don’t get hurt. just 30 minutes of stair climbing every week can help you achieve immense cardiovascular benefits, as stated by a study in the journal of sports science and medicine in 2007. how many calories will you burn? for all the calorie-junkies out there, here’s the good news: you can burn up to a whopping 500 calories per 30 minutes of running up and down the stairs. this is for a 150 pound woman, so the number of calories you burn can vary. walking the stairs will help up burn up to 250 to 290 calories and is thus, more effective than walking on a flat surface. you may have already tried stair climbing and running and we bet you also know that it can be super exhausting. therefore, it can be incorporated into a circuit workout which can be used to develop a killer hiit workout. warm up! before you start any exercise, it is important that you stretch and warm up. warm up for about 3 to 5 minutes by walking up and down the stairs. start sprinting sprint up and down the stairs for 30 seconds. go beast-mode! pushup at the base of the staircase, put your hands on the third step which should be at chest level and get into pushup position. with your core engaged and spine neutral, lower yourself and then ascend just like you would during a normal pushup. perform as many pushups as possible – we recommend at least 12. if you aren’t a pushup-pro, you can do this exercise with your knees on the ground. standing rows get a resistance tube and run it around the bannister of your staircase. with the handles in each hand, go back far until you feel enough resistance on the resistance tube. pull the handles towards your body with your spine neutral and core engaged and return to starting position. perform at least 12 reps. bicep curls by holding one handle of the tubing in each hand, pull the handles up to shoulder level by bending your elbows. elbows should be in contact with your body. slowly return to initial position and perform at least 12 reps. tricep dips with feet flat on the floor, sit down on the second step of your stair case, keeping your hands on the step behind. keep your knees at a 45 degree angle and lower your body by bending your elbows until your upper arms are parallel to the ground. push your body back to starting position, making sure your shoulders are away from your ears at all times. cardio blast walk up and down the stairs for 2 to 3 minutes. squats perform a squat while pushing your elbows behind your torso. while you ascent, extend your arms overhead. this is one overhead reach squat, get ready for as many as you can do for 60 seconds. alternating lunges this should be done like a normal step-lunge. step your right foot on the first step with your left leg behind you. lower into a lunge and let your left knee bend to 90 degrees. use your butt muscles to return to standing position. repeat by putting your left foot forward. keep alternating for 60 seconds. active rest walk on a flat surface for 60 seconds and repeat the entire cycle twice more so that you have 3 in total.

You’ve spent hundreds of dollars of the most modern workout high-techy equipment and there they are, lying in the dust like the rest of them. it’s time you look around the house and save huge amounts of dough you might otherwise be spending on equipment that claim to provide quick (mythical) results.do you have a set of stairs at home or anyway nearby? if you do, perfect, because this is all you will need to get into uh-mazing shape!stairs are not only ready-made cardio blasters; they can also be effectively used for bodyweight exercises such as calf raises, lunges, step-ups, dips and even pushups. use your imagination and get wild – but just don’t get hurt. just 30 minutes of stair climbing every week can help you achieve immense cardiovascular benefits, as stated by a study in the journal of sports science and medicine in 2007.how many calories will you burn?for all the calorie-junkies out there, here’s the good news: you can burn up to a whopping 500 calories per 30 minutes of running up and down the stairs. this is for a 150 pound woman, so the number of calories you burn can vary. walking the stairs will help up burn up to 250 to 290 calories and is thus, more effective than walking on a flat surface.you may have already tried stair climbing and running and we bet you also know that it can be super exhausting. therefore, it can be incorporated into a circuit workout which can be used to develop a killer hiit workout.warm up!before you start any exercise, it is important that you stretch and warm up. warm up for about 3 to 5 minutes by walking up and down the stairs.start sprintingsprint up and down the stairs for 30 seconds. go beast-mode!pushupat the base of the staircase, put your hands on the third step which should be at chest level and get into pushup position. with your core engaged and spine neutral, lower yourself and then ascend just like you would during a normal pushup. perform as many pushups as possible – we recommend at least 12. if you aren’t a pushup-pro, you can do this exercise with your knees on the ground.standing rowsget a resistance tube and run it around the bannister of your staircase. with the handles in each hand, go back far until you feel enough resistance on the resistance tube. pull the handles towards your body with your spine neutral and core engaged and return to starting position. perform at least 12 reps.bicep curlsby holding one handle of the tubing in each hand, pull the handles up to shoulder level by bending your elbows. elbows should be in contact with your body. slowly return to initial position and perform at least 12 reps.tricep dipswith feet flat on the floor, sit down on the second step of your stair case, keeping your hands on the step behind. keep your knees at a 45 degree angle and lower your body by bending your elbows until your upper arms are parallel to the ground. push your body back to starting position, making sure your shoulders are away from your ears at all times.cardio blastwalk up and down the stairs for 2 to 3 minutes.squatsperform a squat while pushing your elbows behind your torso. while you ascent, extend your arms overhead. this is one overhead reach squat, get ready for as many as you can do for 60 seconds.alternating lungesthis should be done like a normal step-lunge. step your right foot on the first step with your left leg behind you. lower into a lunge and let your left knee bend to 90 degrees. use your butt muscles to return to standing position. repeat by putting your left foot forward. keep alternating for 60 seconds.active restwalk on a flat surface for 60 seconds and repeat the entire cycle twice more so that you have 3 in total.

Perhaps the last thing you’ll ever want to do is go on a diet. gasp. fortunately, experts show that there are many ways to shrink your waistline without having salad all the time or even trying, for that matter. keep reading to find out how. 1. drink more water you’ve probably heard the “8 glasses per day” rule a hundred times by now but do you really think you’re hitting 8 or even 5 every day? chugging on a glass or two of water before every meal can help you eat much less. you won’t feel hungry so it’s a foolproof approach that you can stick to without failing. a study published in the journal obesity which involved two groups, one that drank water before a meal and the other that didn’t, showed that the group that drank water lost roughly three more pounds than the other group. the more these people loaded up on water, the better the results. water isn’t only refreshing; it fills you up and helps you achieve satiety before you even finish your food. to avoid wasting food, place smaller portions on your plate – chances are you won’t reach for seconds. 2. clean your kitchen a messy kitchen can make an already stressed mind even more stressed. stress is one of the main reasons people eat more than they should. you’ll think that if your environment is not in control, why should you be? one study showed that when 100 women were split into two groups, one with a clean kitchen and the other with a dirty one, the latter consumed 65 more calories in 10 minutes than the clean kitchen group. if you have newspapers all over the table, a phone that doesn’t stop ringing, sticky notes all over your fridge and dirty dishes piling up in your sink – making a major makeover into your de-cluttering routine may make a huge change to your eating habits as well. 3. exercise in the am exercising in the morning helps boost your energy and metabolism throughout the day and curbs your appetite. for best results, throw in some activity throughout the day. after your morning workout routine, simply taking the stairs, parking further away from your office and doing some jump squats or crunches when you’re free can help. 4. load up on protein & fiber protein is a slow-digesting macro nutrient and fiber is indigestible matter that adds the bulk of plant-based foods, making both effective in filling you up fast. protein takes even longer than carbs and fats to digest so your best bet would be to have more protein, such as chicken, fish, beans or quinoa on the plate than rice or boiled potatoes. in addition, your metabolism elevates to about 20 percent to digest protein. therefore, if you’re having a fiber-rich green leafy salad, add in tofu, cottage cheese or chicken to increase its protein factor or if you’re having a banana, pair it with peanut butter. other easy weight loss tricks include: 1. skipping margarine for breakfast. add 2 tablespoons of maple syrup to your wholegrain waffles instead of butter or margarine to save 110 calories. 2. avoid anything “candied.” swap a small candy apple for a medium apple to save 118 calories. 3. whole fruits instead of juice. have a medium orange instead of 12 ounces of orange juice to save 106 calories. 4. thin over thick. instead of ditching pizza completely, have thin crust over thick to save up to 106 calories. 5. marinara instead of alfredo. craving for pasta? replace 5 ounces of alfredo sauce in your dish with 7 ounces of marinara sauce to save 129 calories. 6. frozen yogurt for dessert. have a one cup of low-fat frozen yogurt instead of ice cream to save 121 calories.

Perhaps the last thing you’ll ever want to do is go on a diet. gasp. fortunately, experts show that there are many ways to shrink your waistline without having salad all the time or even trying, for that matter. keep reading to find out how.1. drink more wateryou’ve probably heard the “8 glasses per day” rule a hundred times by now but do you really think you’re hitting 8 or even 5 every day? chugging on a glass or two of water before every meal can help you eat much less. you won’t feel hungry so it’s a foolproof approach that you can stick to without failing. a study published in the journal obesity which involved two groups, one that drank water before a meal and the other that didn’t, showed that the group that drank water lost roughly three more pounds than the other group. the more these people loaded up on water, the better the results. water isn’t only refreshing; it fills you up and helps you achieve satiety before you even finish your food. to avoid wasting food, place smaller portions on your plate – chances are you won’t reach for seconds.2. clean your kitchena messy kitchen can make an already stressed mind even more stressed. stress is one of the main reasons people eat more than they should. you’ll think that if your environment is not in control, why should you be? one study showed that when 100 women were split into two groups, one with a clean kitchen and the other with a dirty one, the latter consumed 65 more calories in 10 minutes than the clean kitchen group. if you have newspapers all over the table, a phone that doesn’t stop ringing, sticky notes all over your fridge and dirty dishes piling up in your sink – making a major makeover into your de-cluttering routine may make a huge change to your eating habits as well.3. exercise in the amexercising in the morning helps boost your energy and metabolism throughout the day and curbs your appetite. for best results, throw in some activity throughout the day. after your morning workout routine, simply taking the stairs, parking further away from your office and doing some jump squats or crunches when you’re free can help.4. load up on protein & fiberprotein is a slow-digesting macro nutrient and fiber is indigestible matter that adds the bulk of plant-based foods, making both effective in filling you up fast. protein takes even longer than carbs and fats to digest so your best bet would be to have more protein, such as chicken, fish, beans or quinoa on the plate than rice or boiled potatoes. in addition, your metabolism elevates to about 20 percent to digest protein. therefore, if you’re having a fiber-rich green leafy salad, add in tofu, cottage cheese or chicken to increase its protein factor or if you’re having a banana, pair it with peanut butter.other easy weight loss tricks include:1. skipping margarine for breakfast. add 2 tablespoons of maple syrup to your wholegrain waffles instead of butter or margarine to save 110 calories.2. avoid anything “candied.” swap a small candy apple for a medium apple to save 118 calories.3. whole fruits instead of juice. have a medium orange instead of 12 ounces of orange juice to save 106 calories.4. thin over thick. instead of ditching pizza completely, have thin crust over thick to save up to 106 calories.5. marinara instead of alfredo. craving for pasta? replace 5 ounces of alfredo sauce in your dish with 7 ounces of marinara sauce to save 129 calories.6. frozen yogurt for dessert. have a one cup of low-fat frozen yogurt instead of ice cream to save 121 calories.

If you want to enjoy your reflection, flexing your arms, we have good news for you. you don’t need a gym membership for super toned arms. the following exercises are super challenging and do not require any equipment. 1. diamond pushups the back of your arms will burn with this pushup variation because it works the triceps like no other workout. the exercise looks simple but it’s pretty challenging so you may have to start on your knees if it’s your first time doing a pushup. start in plant position with hands under your shoulders. keep your back straight and butt tucked in. if you aren’t doing this exercise on your knees, separate your feet shoulder-width apart for increased balance. now, place your hands on the mat under your sternum making sure that the tips of your thumbs and index fingers are touching each other, forming a rough diamond or triangle shape. lower your chest toward the mat by bending your elbows to the sides. exhale and lift yourself back up, straightening your arms. this makes one rep. repeat 10-20 times. if your arms are giving in, get on your knees but don’t stop! 2. chair dips sit on the edge of a sturdy chair with your hands at the edge of the seat. keep your legs extended and fingers facing forward. flex your feet. lift yourself off the chair using your arms. bend the elbows and lower your body until your upper arms are parallel to the ground and your hips are under your shoulders. push with your hands to rise back to starting position. repeat 12 times. 3. pushup rotations to challenge your entire body with just a pushup, we recommend adding a twist – literally! get into plank position with your feet aligned with your hips. keep your back straight and tummy tight. lower your body to the mat, push with your arms and return to plank position. now twist your body to the left, allowing your left arm to reach the ceiling without moving your hip up or down. bring your hand back to the mat. this is one rep. repeat by doing a pushup, but this time, twist to the right and reach the ceiling with your right hand. perform 10 reps on each side. 4. grab and go get into tabletop position with your face up, knees bent, hips lifted and hands under shoulders, fingers forward. lower your body by bending your elbows and then straighten your arms. grab your left foot with your right hand and return to tabletop position. repeat with opposite hand and opposite foot. keep alternating sides for 30 seconds. rest for 10 seconds and repeat.

 if you want to enjoy your reflection, flexing your arms, we have good news for you. you don’t need a gym membership for super toned arms. the following exercises are super challenging and do not require any equipment.1. diamond pushupsthe back of your arms will burn with this pushup variation because it works the triceps like no other workout. the exercise looks simple but it’s pretty challenging so you may have to start on your knees if it’s your first time doing a pushup.start in plant position with hands under your shoulders. keep your back straight and butt tucked in. if you aren’t doing this exercise on your knees, separate your feet shoulder-width apart for increased balance. now, place your hands on the mat under your sternum making sure that the tips of your thumbs and index fingers are touching each other, forming a rough diamond or triangle shape. lower your chest toward the mat by bending your elbows to the sides. exhale and lift yourself back up, straightening your arms. this makes one rep. repeat 10-20 times. if your arms are giving in, get on your knees but don’t stop!2. chair dipssit on the edge of a sturdy chair with your hands at the edge of the seat. keep your legs extended and fingers facing forward. flex your feet. lift yourself off the chair using your arms. bend the elbows and lower your body until your upper arms are parallel to the ground and your hips are under your shoulders. push with your hands to rise back to starting position. repeat 12 times.3. pushup rotationsto challenge your entire body with just a pushup, we recommend adding a twist – literally!get into plank position with your feet aligned with your hips. keep your back straight and tummy tight. lower your body to the mat, push with your arms and return to plank position. now twist your body to the left, allowing your left arm to reach the ceiling without moving your hip up or down. bring your hand back to the mat. this is one rep. repeat by doing a pushup, but this time, twist to the right and reach the ceiling with your right hand. perform 10 reps on each side.4. grab and goget into tabletop position with your face up, knees bent, hips lifted and hands under shoulders, fingers forward. lower your body by bending your elbows and then straighten your arms. grab your left foot with your right hand and return to tabletop position. repeat with opposite hand and opposite foot. keep alternating sides for 30 seconds. rest for 10 seconds and repeat.

Dietary fiber is a vital nutrient your body needs for the proper functioning of the digestive tract and to help you feel full. lack of fiber in your diet leads to overeating, high cholesterol and blood sugar levels, constipation and hemorrhoids. whether you want to treat your constipation or lose a few pounds, including the following high-fiber foods will help: bran the simplest way to increase your fiber intake is to load up on some bran. oat bran is a rich source of soluble fiber (12 grams per ounce), which helps in lowering blood sugar and cholesterol levels. on the other hand corn (22 grams per ounce), wheat( 12 grams per ounce) and rice (6 grams per ounce) bran are dense in insoluble fiber. insoluble fiber is great for helping you feel full, for weight loss and for constipation. you can get your daily bran intake by sprinkling them on your favorite hot cereals, pancakes and muffins or get them via high-fiber cereals. lentils (daal) with 15.6 grams of fiber per cup when cooked, lentils are the best examples of healthy being incredibly delicious. not only do they make a filling dish, they’re also loaded with protein and minerals. lentils are more versatile compared to other legumes and they have a shorter cooking time. black beans black beans can be thrown into salads, rice dishes and mixed together with other high-fiber ingredients such as sweet potato and peppers to create a heart-healthy and filling meal. with 15 grams of fiber per cup, cooked, black beans are also packed with protein and complex carbohydrates. artichokes we love our artichokes roasted with other vegetables to maximize our fiber and mineral intake but you can have this amazing vegetable any way you want and reap its benefits. we can’t understand why they’re so underrated given their high fiber content (10.3 grams for a medium artichoke) but we will definitely recommend this vegetable for any veggie and non veggie lover as it’s incredibly versatile and can be prepared in many ways. avocados we’ve been going avo-crazy recently – who can blame us? they taste great on whole grain toast and in chicken salads. with 10.5 grams of fiber per cup of sliced avocado, there’s no further explanation needed on why avocados can create a filling breakfast. other important nutrients in avocados include omega-3 fatty acids, folate, vitamin b6, vitamin c, vitamin e, vitamin k and potassium. sure, avocados are high on calories due to their fat content but they’re rich in good fats, which makes them excellent for heart health. raspberries looking for a quick fix for your sugar cravings? try having a cup of raspberries for 8 grams of fiber, a ton of antioxidants and minerals. you can even use raspberries to prepare a breakfast or dessert with coconut, greek yogurt or oatmeal. figs figs are different from other fiber sources because they have a balanced amount of soluble and insoluble fiber. one cup of dried figs will give you 14.6 grams of total fiber along with potassium, copper, manganese, pantothenic acid and vitamin b6. figs are also great for lowering blood pressure and for preventing macular degeneration.

Dietary fiber is a vital nutrient your body needs for the proper functioning of the digestive tract and to help you feel full. lack of fiber in your diet leads to overeating, high cholesterol and blood sugar levels, constipation and hemorrhoids. whether you want to treat your constipation or lose a few pounds, including the following high-fiber foods will help:branthe simplest way to increase your fiber intake is to load up on some bran. oat bran is a rich source of soluble fiber (12 grams per ounce), which helps in lowering blood sugar and cholesterol levels. on the other hand corn (22 grams per ounce), wheat( 12 grams per ounce) and rice (6 grams per ounce) bran are dense in insoluble fiber. insoluble fiber is great for helping you feel full, for weight loss and for constipation. you can get your daily bran intake by sprinkling them on your favorite hot cereals, pancakes and muffins or get them via high-fiber cereals.lentils (daal)with 15.6 grams of fiber per cup when cooked, lentils are the best examples of healthy being incredibly delicious. not only do they make a filling dish, they’re also loaded with protein and minerals. lentils are more versatile compared to other legumes and they have a shorter cooking time.black beansblack beans can be thrown into salads, rice dishes and mixed together with other high-fiber ingredients such as sweet potato and peppers to create a heart-healthy and filling meal. with 15 grams of fiber per cup, cooked, black beans are also packed with protein and complex carbohydrates.artichokeswe love our artichokes roasted with other vegetables to maximize our fiber and mineral intake but you can have this amazing vegetable any way you want and reap its benefits. we can’t understand why they’re so underrated given their high fiber content (10.3 grams for a medium artichoke) but we will definitely recommend this vegetable for any veggie and non veggie lover as it’s incredibly versatile and can be prepared in many ways.avocadoswe’ve been going avo-crazy recently – who can blame us? they taste great on whole grain toast and in chicken salads. with 10.5 grams of fiber per cup of sliced avocado, there’s no further explanation needed on why avocados can create a filling breakfast. other important nutrients in avocados include omega-3 fatty acids, folate, vitamin b6, vitamin c, vitamin e, vitamin k and potassium. sure, avocados are high on calories due to their fat content but they’re rich in good fats, which makes them excellent for heart health.raspberrieslooking for a quick fix for your sugar cravings? try having a cup of raspberries for 8 grams of fiber, a ton of antioxidants and minerals. you can even use raspberries to prepare a breakfast or dessert with coconut, greek yogurt or oatmeal.figsfigs are different from other fiber sources because they have a balanced amount of soluble and insoluble fiber. one cup of dried figs will give you 14.6 grams of total fiber along with potassium, copper, manganese, pantothenic acid and vitamin b6. figs are also great for lowering blood pressure and for preventing macular degeneration.