Nr 379 Pilates for summer

Nr 362 IF you don´t find nice/great exercise clothes, do yourself 😜💪

Nr 351 IF you don´t go to the gym this summer DO theese exercises at home (every day ☝ )

To see more press on "older posts"  below

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 272 Why Flexibility Is Important to Your Health

There are many reasons why having a flexible body is essential to our health and well-being. As a young child I was very flexible because I was a gymnast and dancer. Both gymnastics and dance require extreme stretching of muscles, tendons, and ligaments. They also work aggressively on the mobility of joints. I could do the splits every which way amongst many other things.

This summer I was stupid enough  not to do anything , no streches ,no exercise , nothing at all and it punished at ones, pain everywhere and stiffness in my joints :-(

That proves if you've been training  whole life, then do it on and do not make long breaks !

Flexibility Helps To:

1. Prevent everyday injury including: muscle and disc strains that occur when turning over in bed or getting out of bed; shoulder tweaks that result from doing tasks on the job that involve lifting or reaching; back aches due to transitioning to standing from sitting, bending down to pick something up, or even walking up and down the stairs

2. Improve your posture

3. Lengthen your muscles for a longer leaner look

4. Make playing with your kids and babies easier and less injurious (remember that touch football game during which you overstretched you hamstrings?)

5. Allow you to feel more free, open, calm, content, and confident from the inside out

6. Spread prana (life force) into your cells, which invigorates your spirit

7. Make cardio activity a lot lighter and easier

8. Enhance sports performance (i.e. better arm and shoulder extension and rotation for swimmers and basketball players, longer strides for runners, deeper knee bends and hip flexion for skiers) as well as to parry blows that come with strong athletic endeavors

9. Travel more comfortably because of the ability to sit in many different positions and do things with your body in confined spaces you otherwise could not do

10. Need I say this : get through the (good and interesting, not routine)  Kama Sutra? ;-)

Nr 256 FOOT EXERCISES TO RELIEVE BACK, HIP, AND KNEE PAIN IN 20 MINUTES OR LESS.

 It all starts from the ground up. Your feet might not seem like significant contributors to your overall health. However, when it comes to the external aspects of your body, there is no harder working part then your feet. They keep you moving, and if you take proper care of them, your feet will prevent back, knee and hip pain.

What follow will explain 10 exercises that will strengthen your feet, help prevent pain, and improve your balance.

Toe Presses

Start the feet strengthening exercise routine by warming up with a set of toe presses to keep you grounded.

• Stand tall and bend slightly in the knees
• Grip the floor with all 10 toes
• Hold for a count of three (avoid curling your toes)
• Release and perform a set of 10 reps three times a day

Tip: Up the intensity by holding your grip longer

Now that your feet are warm, you’re ready to get started with a little game of Monopoly.

Monopoly Bits

Who knew picking up after a board game could become such a fun and exciting exercise? Try this feet strengthening exercise by scattering little bits of Monopoly pieces across the floor and picking them up with your feet.

• Stand in front of the mess of Monopoly pieces
• Pick up 10 pieces with you right foot transferring each to a cup nearby
• Repeat with the left leg
• Challenge anyone around you to race to the finish

Now that you have the room cleaned up, it will be easier to tip toe through with some toe walking.

Toe Walking

One of the easiest ways to quickly start strengthening your feet and toes is by simply walking tip-toe.

• Pace by walking on your toes for a total of 20 seconds
• Rest then repeat for a total of 8 reps two times a day

Tip: Up the intensity by increasing the time of your walks

Spread Your Toes

Now that you’ve tip-toed the room in a true dancer’s fashion, try another standing exercise to increase your balance.

• Stand tall with knees slightly bent
• With feet flat, spread your toes as far as they reach
• Relax and repeat 10 times
• Add another set for two sets total three times a day

Move on to the flex and stretch foot exercise.

Feet Stretch And Flex

Now that you have your toes stretched, move onto the foot flexing exercise with an exercise band.

• Sit on the floor with feet straight out in front
• Wrap an exercise band around a sturdy chair or bedpost
• Place the band on the tops of your feet
• Situate your body seated so that the band pulls with slight resistance
• Work the feet by flexing against the band
• Finish with two sets of 20 reps

After completing the flexing stretch, stand up for a challenge with toe lifts.

Toe Lift

You may have the basics down, but are you ready for a challenge? Try and lift each toe one at a time.

• Stand tall with your knees slightly bent
• Concentrate on lifting one toe at a time on your right then your left
• Repeat the exercise for three sets on each foot

Add some weight to this foot exercise next to strengthen your feet with pencil curls.

Pencil Curls

Now it’s time to test the strength of your toes with some pencil curls.

• Stand tall and shift your weight to one leg
• Grab the pencil in your toes and hold for 6 seconds
• Repeat with 10 pencil curls, then switch to the other side
• Practice this exercise three times a day

Tip: Another option is to ditch the pencil and scrunch a towel in your toes instead.

You may be feeling the burn by now, but don’t fret. The foot workout is almost finished.

Heel Walking

End strong with a heel walk to counter the motions you’ve already done.

• Pace the room by walking on your heels
• Walk for 20 seconds, then rest to complete eight sets two times a day

Move onto an easy cool down.

Ankle Circles

Finish with small ankle circles to work out the kinks.

• Put your back to the floor
• Extend one leg over head
• Rotate clockwise for 10 counts, then counterclockwise for 10 counts
• Switch legs and repeat

Finally it’s time to relax with a rollout stretch.

Rollout Stretch

Now that you are finished, be sure to cool down with a couple feet stretches.

• Sit on the floor with feet straight in front
• Flex your toes then hold
• Now roll the flex into a stretch from the bottom to the top of the arch
• Allow toes to reach the stretching (pointing position) last
• Reverse and repeat for a total of 10 slow stretches

Source: Fitnessrepublic.com

Nr 252 What Happens if You Massage This Point On The Ear

Dr. Mark Sandomirsky, a medical science doctor and psychiatrist, states that a simple technique can be used to help relieve stress.

Stress can leave a heaviness in the body and often has an uncomfortable feeling. Stress can happen to anyone in life, at any given reason. Too much work, not enough time to do stuff, family issues, issues with work, the list can be endless. While the effects of stress vary from person to person, there is a method that can be done by anyone.

First off, all destructive emotions need to leave the body. Removing the physical aspect that causes stress will also help. Massaging the points in the body that are against stress can greatly help to relieve the stress.
The point on the ear is known as “the gates of Heaven” by the Chinese. Massaging this area will bring energy to the entire body. This Shen Men point will help keep the body overall healthy, will boost the energy in the body and decrease stress.

It can also be useful when treating addictions and inflammations, and massaging this point will help relieve any pain felt in any body parts. This point is located in the center of the upper third of the ear.

This point should be massaged using the fingers each and every time the body or individual is stressed. It can be used each night before bed to relieve stress.

To perform this procedure, using a cotton pad, breathe deeply as the point is pressed and gently massaged. You will need to pay special attention to the entire body. Keep breathing deeply, then inhale and look to the left. Exhale and look to the right. The body will begin to calm down and stress will be removed.

Source: www.healthyfoodhouse.com

SHARING IS CARING!

Nr 226 5 Health Based Supplements to Build Muscles and 5 High Protein Foods You Can Eat to Build Muscle

1. Vitamine D :

Almost every cell in our body has a vitamin D receptor. Without enough vitamin D in the body, calcium cannot be absorbed. Calcium is essential for signaling between brain cells and also in the development of bones and teeth. Low levels of vitamin D may be associated with increased risk of cancer, low levels of immunity, increased inflammation, higher blood pressure, and the loss of muscle mass and strength.

2. Green stuff/Antioxidants :

Taking an antioxidant supplement can assist the body in ridding itself of free radicals.  Free radicals are formed through natural human physiological processes as well as from the environment. They may be the result of diet, stress, smoking, alcohol, exercise, inflammation, drugs, or exposure to sunlight and air pollutants. Free radicals are also produced every time you breathe. While many types of free radicals can be formed, the most common in aerobic (oxygen breathing) organisms are oxygen-free radicals, often referred to as Reactive Oxygen Species (ROS).

Antioxidants can help the body deal with oxidative stress and also reduce the number of free radicals. This may help promote overall health and also aid in recovery. There are thousands of different substances that classify themselves as antioxidants.  The most familiar ones are vitamin C, beta-carotene, vitamin E, coenzyme Q10, flavonoids and polyphenols, alongside many more. 

3. Probiotics :

For your stomach to work properly it needs to have healthy bacteria. Probiotics help move food through your body. They help with irritable bowel syndrome, inflammatory bowel disease, infectious diarrhea, and antibiotic-related diarrhea. Probiotics also assist in things like skin health, prevention of allergies and colds, oral health, and urinary and vaginal health.  Probiotics have been found to enhance synthesis of B vitamins and improve calcium absorption, and to keep balance of intestinal microflora.

4. Omega 3 :

Omega-3s help with anti-inflammation, improve brain health, lower blood triglycerides, enhance the immune system, lower the risk of chronic diseases, speed recovery, and influence all sorts of hormonal activity. They can also aid reduction of body fat and build muscle.

Fish oil is high in EPA and DHA. Fish oil is preferred by the body because it is simply mainlined into the system without needing to be converted. ALA (which is found in plants) can be converted into EPA and DHA. Therefore plant sources can be an effective source of Omega-3 as well.

5. Magnesium :

Over 300 reactions in the body rely on magnesium. Magnesium is needed to 
synthesize proteins, DNA and RNA. Magnesium plays a role in our metabolism, 
and cells use magnesium to transport calcium and potassium ions across cell walls. 
Maintaining healthy magnesium levels is important 
to critical processes such as nerve function, muscle contraction, and healthy bones. 
Magnesium can help you cope with stress and empower you to get a better night’s sleep.

5 High Protein Foods You Can Eat to Build Muscle

1. Quinoa

By now, you might be sick of hearing about this superfood. But for a vegan
 trying to bulk up, quinoa is a must. Not only does it give you 8 grams of 
protein per cup, but it’s also packed with nutrients like fiber, iron, magnesium, 
and manganese. And it’s a grain, so you’ll get both protein and carbs from 
one source. Since quinoa is super versatile, it’s really easy to sneak 
more of it into your diet. Try eating it for breakfast 
as an oatmeal alternative, topped with fresh fruit and hempseeds. 
And speaking of hempseeds…

2. Hempseed

Hempseeds are a great source of protein! According to Men’s Fitness, 
these little seeds pack in 13 grams for every ¼ cup. Hemp also boasts all 
nine essential amino acids along with a solid amount of magnesium, zinc, 
iron, and calcium. Greatist.com points out that these little seeds are full 
of omega‐3s, which will help elevate your mood and fight depression, 
keeping you motivated to work out and bulk up. 
Hempseeds are one of the easiest high-protein foods to incorporate on a 
daily basis. Add them to your smoothies, throw them on top of cereal, or 
sprinkle them over a healthy salad for an added punch of protein.

3. Green Peas

As Livestrong says, vegetables are a low‐calorie food, so it’s difficult to rely 
on them as your primary protein source while you’re trying to get bigger. 
However, when it comes to choosing the best veggies to optimize 
protein‐intake, peas should be your go‐to.

Green peas pack a whopping 8 grams of protein per cup, according to 
Fitness Magazine’s research on surprisingly high‐protein foods. 
They’re also a nutrition powerhouse, says WebMD, loaded with fiber 
plus vitamins A, B‐1, B‐6, C and K. 
Bring on the peas please!

4. Almonds

Men’s Health has deemed these nuts one of the best protein‐packed 
foods to sneak into your diet, and for good reason! They contain a 
hefty 6 grams of protein per ounce (approximately one handful or 
2 tablespoons of almond butter). 
Not to mention, there’s other nutrients like vitamin E, fiber, and B 
vitamins hiding in these bite‐sized snacks. Cooking Light points 
out that almonds even reduce heart disease ‐‐ so it’s difficult not 
to go nuts for this healthy vegan‐friendly option. Bring a bag of almonds 
with you to snack on throughout the day, or try smearing almond 
butter on toast with banana for breakfast or a pre‐workout snack.

5. Lentils

Last but certainly not least: lentils! Countless sources, including Men’s 
Health and Men’s Fitness agree, lentils are an essential component 
of any protein‐filled diet, vegan or otherwise. Surprising as it may be, 
lentils contain 18 grams of protein per cup. 
Cited by Men’s Fitness as a top muscle-building food, lentils are 
also an easy way to get your carb fix with nearly 40 grams of protein 
per cup.