Nr 293 Butt moves that beat squats

1. Single-Leg Glute Bridge. Lie on your back with your knees bent and your feet flat on the floor near your butt and hip-width apart. Keeping your knees in line, extend one leg. On your exhale, squeeze your glutes and push your hips up toward the ceiling as high as you can go. Pause, then lower until your butt hovers right above the floor, and repeat without touching the ground.

2. Hydrants with Leg Extension. Begin on all fours with your knees hip-width apart and your wrists stacked over your shoulders. Lift your left knee toward the ceiling, then extend the left foot straight out to the side. Pause before you bend your knee again, and bring your leg back to starting position. Repeat for 45 to 60 seconds on the left side before you switch to the right.

3. Rainbows. Begin on all fours with your knees hip-width apart and your wrists stacked over your shoulders. With a pointed toe, extend your left leg behind you and slightly to the left side. It should be level with your spine. Keeping your core tight and leg straight, slowly lower your leg to tap the floor. Squeeze your glutes as you lift the leg back to starting position, then slowly tap the floor about a foot to the right. Return to starting position to complete the rep. Repeat for 45 to 60 seconds before you switch legs.

4. Curtsy Lunges. Stand with your feet shoulder-width apart and your hands on your hips. Keeping your hips square, cross your right leg behind you and step backward as you lower your right knee toward the floor. Your left knee should remain directly above your left ankle. Pause, then press into your left heel as you stand and extend your right leg into a side kick. Repeat for 45 to 60 seconds before you switch legs.

5. Heel-Lifted Squat. Begin with your feet hip-width apart and your left heel lifted. (For an extra challenge, lift the whole foot off the ground and extend your leg in front of you.) With control, push your hips back as you lower your butt toward the floor, bracing your core to help you balance. Don't let your standing knee come out over your toes. Pause, then press into your right heel to stand up into the starting position. That's one rep. Repeat for 45 to 60 seconds before you switch legs.


6. Bear Plank Leg Lifts. Begin in a plank position with your shoulders stacked above your wrists. Bend both knees slightly as bend your left knee to 90 degrees. With a flexed foot, squeeze your glutes, and raise your right heel up toward the ceiling as high as you can. Pause, then bring your left knee back to meet your right knee. Repeat for 45 to 60 seconds before switching sides.

7. Single Leg Dead Lift. Stand with your feet hip-distance apart and your right foot a few inches in front of your left. The left knee should be slightly bent. Draw your abs in and slowly fold forward, keeping your left foot in line with your spine as you reach toward the floor with both hands. Pause, then return to starting position. Repeat 45 to 60 seconds before switching sides.

8. Sumo Squat to Calf Raise. Begin with your feet about twice hip-width apart, toes pointed slightly outward. Keeping your knees above your ankles and abs drawn in tight, push your knees back as far as you can and lower your hips toward the floor until your thighs are parallel with the ground. Raise both heels off the ground slowly and with control. Pause, then slowly lower your heels. That's one rep.

9. Squat to Sumo. Begin with your feet about hip-width apart and your toes pointing forward. Keeping your knees directly above your ankles, sit back into a squat. Press into your heels and pulse in this position as you turn both feet out about 45 degrees, then back to the starting position.

SHARING IS CARING ! ;-) 

Nr 292 Pink as apple blossoms

 

Nr 291 Green and .......

Nr 290 Coffeeeeee ;-)

Everyone have coffee in their homes, and by that it makes the coffee most popular drink in the world.  Some people can’t imagine their life without coffee, they drink 3 to 4 cups every day, and the first thing those people do in the morning is drinking a cup of coffee. But do you think that you know all the good and bad sides of the coffee? There is one side of coffee that will leave you with a mouth wide open. And believe it or not it is connected to the coffee ground (what is left on the bottom of the cup). Most of the people after drinking a coffee they throw away the coffee ground.

1. Cellulite remedy – Caffeine is contained in the most of the cellulite products that you can find on the market. So if you want a cheaper and much more effective alternative to combat cellulite, coffee grounds and oil will do the trick.

2. Soap – What is extraordinary is that coffee can provide a peeling-effect.

3. Hair – Dark hair-types can improve the health of their hair with nutrient-rich coffee grounds.

4. Against bags under the eyes – It is known that coffee will wake you up or keep you awake, and that you will have much more energy. And if you mix coffee grounds and a little olive oil, you can restore the skin under your eyes.

5. In the fridge – Only one cup of coffee grounds can put an end for the strong-smelling food in the fridge.

6. Grill rust – After using the barbecue it can be really smelly and sticky and it is really hard to clean. But there is a solution for that too and of course it is with the help of coffee grounds. All you need to do is to put some coffee grounds on a sponge and rub the grill with it. Rinse it off with warm water at the end, and your barbecue will shine like you just bought it from the store.

7. Abrasive – You can save money if you start using coffee grounds instead of expensive cleaning products, because coffee grounds can be used to clean pots, pans and surfaces.

8. Against ants – Because of its strong smell it can be of a very great use if you have problems with ants.

9. Against fleas – The moist coffee grounds can relieve the dog of fleas by a natural way and the best thing is that it will leave your dog with a pleasant smell. All you have to do is to use the moist coffee grounds and massage it into the dog’s fur and skin.

10. Against wasps – Instead of laying the powder somewhere, place coffee grounds in a fire-safe jar and light it with a match. This will result in steam/condensation and with that it will dispel even the most stubborn wasps in seconds.

11. Against snails – If you want a good protection for your beets, all you need to do is to spread coffee grounds across the soil. It will eliminate the snails because they hate coffee.

12. Fertilizer –  Coffee grounds contain nitrogen, potassium and phosphorus and they help the plants to grow, and this makes coffee grounds very good fertilizers.

13. Cat fright – Stray cats can be really annoying so in order to avoid this problem, spread coffee grounds around your house and by that you will keep the cats at a distance from your home.

14. Compost – This will maybe sound to you like a useless and disgusting information, but if you put coffee grounds in the compost, many earthworms will show up because they love coffee grounds.

Now you have many more reasons why you should drink coffee. The conclusion is not to throw away the coffee ground, just spread it onto backing paper or on a flat plat and allow drying. Then you can use it for some of the ways we mentioned.

Nr 289 Lilac and pastel shades...

Nr 287 What Happens When You Put a Onion on Your Feet And Wrapped Them in a Transparent Foil

If you want to cleanse the body, improve blood circulation, cure colds or flu, we suggest you to do this by using the lining of the onion. These coatings have been used by our ancestors when it was not drugs.

You’re probably familiar with the saying that all the “coming” of the leg. This popular recipe will allow you to quickly healed. For this treatment you need an onion , transparent foil and warm socks.

Clean your body and improve blood circulation in a natural way, not using drugs.

First you need to cut the onions into thin slices and wait for a few minutes to appear juice. Then put the onions on foot, wrap them in a transparent foil and cover with thick socks.

You can also use wool socks to the foot better warmed. The foil will help to arch stands firmly tight foot and odor will be.

If you are sensitive to onions, then brush the skin of the feet greasy cream or almond oil.

This coating is placed before bed, and left there overnight. Key ingredients of onion penetrate through the skin into the bloodstream and thus cleansing the blood. The coating is antibacterial and improves blood circulation, and thus eject impurities from the body.

In the morning when you get up, remove the onions, wash your feet with cold water, then cover with woolen socks to the foot heated. Blood will begin to circulate quickly. This treatment is especially useful for those who have diabetes, and poor circulation.

This method is recommended for those who have health problems, but is also useful for perfectly healthy people. Apply this method when you have the flu, pneumonia, throat, or fever.

Next day you will feel a significant improvement. When it comes to colds and flu, use the method without hesitation as soon as you notice symptoms. If you use a liner for preventative cleaning of the body and blood, then apply from time to time.

SHARING IS CARING!

Nr 286 RED and.....