Slim Down and Tone Up with 20-Minute Workouts on your own time

A workout is not just something you do because you have to, it is something you do because you want to achieve a better health.  You wan to change your lifestyle and become a better you, you want to get the most out of your workout you need to start right.  With as little as 20 minutes you can get your body in shape with the benefit of a power session.  You do not need special training, not all day, and you may not even need an hour.  With 20 minutes a day, three or more days a week you can achieve the fitness level that you are seeking.  When you really want something no matter what it is you make the time for it right, well if you are serious 20 minutes a day for yourself is not a big sacrifice.

When you start the key is to keep it as simple as possible, do overtax yourself so you can have more courage to continue the next day.  Pick a routine that will get you a beginners result to get your body and blood pumping.  Choose a simple circuit workout like this, it is easy to perform where you please, perform 3 sets of each with 10 repetitions each time.  I find it best to do each circuit once move to the next until all four is complete than go back to the beginning until all four is completed three-time around. 

1. Body-weight squats
2. Push-Ups
3. Core Touches
4. Burpees

You think you can do more, well go for it and don't let anything stop you from doing another workout.  Most individuals who like to go to the gym can used a range of machines to move around with more than just their weight.  If are crunch for time to make it to the gym just follow this circuit to achieve a workout to really push yourself. Remember you want to find the best move for each one, complete three sets with 10 to 12 repetitions each.

1. Lower body
2. Push
3. Pull
4. Core

If we all think about it with work, school, events, and just the everyday hassles in life most of us do not have an hour, or four to six days a week to workout.  If you want to fit a workout into your busy day you have to be committed.  The hardest part of it all is getting into your gym clothes, after that it is easy to get started. You can skip this problem by scheduling your workout, If you are at home schedule your free time as workout time.  If you have a fitness instructor schedule with him or her to make it out to workout with them.  no matter how long r short you workout, afterwards you will feel so much better after you complete your workout. 

5 Essential Fitness Exercises to get your workout results

When You want to get in shape the first thing you should pay attention to is making sure that your routine is effective.  You wan to get the most out of your workout, your want to maximize the results that you achieve.  In order to do that you may want to incorporate five essential fitness exercises in your workout.  You do not have to perform these every workout, like most individuals would divide these into different days and time.  You may want to start by following the rule of five, squat, lunge, push up, pull-up, rotation. It will make all the difference in how you start, if you continue, and the end result you where expecting.

Squats are a simple exercise, but often performed with poor form. Here's how to do them correctly:Start with your feet hip distance apart.

Keeping your knees over your ankles, bend your knees, moving your butt back as if to sit in a chair.
Your knees and lower leg should form a 90 degree angle (if you can't get to 90 degrees without compromising your form that's OK).
Make sure your knees do not go over your toes.
Raise up and start again.
Do 10 reps, three sets, two to three times a week.

Lunges

The working leg should be forward, the back leg hip distance apart, and in a split stance.  The heel of the back leg should be up.
Bend your knees, keeping the front knee over the ankles.  The end point is when both the front leg and the back leg make 90-degree angles.
Rise up and start again.
Do 10 reps, three sets, two to three times a week.

Push ups

Start in a basic plank, hands slightly wider than your shoulders and your palms on the floor.
Keep your back straight, don't let your lower back sag. Keep your head and neck in alignment with your back.
Slowly bend your elbows, bringing your chest towards the floor.
Push against the floor and straighten your arms, returning to the starting position.
Do 10 reps, three sets, two to three times a week.
Modifications: you can perform this exercise on your knees or place your hands on a bench.

Pull-ups
Stand under the bar, palms on the bar, hands slightly wider than your shoulders. Activate your core.
Pull yourself up so that your chin reaches the bar. Keep your posture straight.
Slowly lower yourself down, so that your arms are straight and your feet do not touch the floor or bench.
Start with five reps, two sets, two to three times a week, increase slowly.
Modifications:

Machine assisted-Most gyms have an assisted pull up machines. This is the one machine where the more weight you use, the easier it gets.
Lateral pull up-Most playgrounds have a bar that is close to the ground (monkey bars). The position of your body will be the exact opposite of a push up. To make it easier you can bend your knees.

Rotation
Every human motion and sport requires rotation of same sort.

Stand tall with good alignment. Hold a medicine ball or a weight, (that's challenging but not enormously heavy), in front you with arms straight.
Rotate the ball from side to side, as much as your range of motion allows. Maintain good posture.
Modifications: Exercise Bands Wrap the band around a stationary pole. The tension of the cord will try and pull you in. Don't let it. Rotate, maintaining good posture

 Source:  Tips from Ann Karine

A Straberry and Lime mix

Make your own strawberry drink

A simple Strawberry/Lime or Raspberry/Lime mix will give you a boost and taste great for your diet routine and a great part of your vitamin drink.

Mix in a pitcher: 10 cups of water + 6 strawberries / 0r Raspberries and one thinly sliced lime + 12 finely chopped fresh mint leaves. Leave in the refrigerator overnight before serving.

Afternoon Relaxing Foot Soak

 

Your feet deserve an afternoon of relaxation just because they take you around all day.  Using the right foot soak to achieve that goal can be simple, no need to go and buy expensive foot soak or spend a lot of money at the spa.  You want you feet to feel relax, comfortable, and smooth.  Make a foot soak that gives you exactly what your feet needs, and ready for another week.

Ingredients:

• Epsom Salt
• Baking soda
• essential oils: lemon, sandalwood, coriander

Directions:
Add 1/4 Epsom Salt, 1 teaspoon baking soda, 2 drops each of these organic essential oils: lemon, sandalwood, coriander to warm water foot bath. Soak for 15 to 20 minutes.

A Moisturizing Body Wash made at home

A body wash is a very important part of your daily routine and the best part of keeping your skin clean.  The best part of having a natural body wash is that your skin will thank you, no more clog pores and breaks out when you use the products that works with your skin type.  Most people still use just regular soap, if you are like me you do switch back and forth between a soap and body wash.  Having a staple product that works and improve your skin health really will save you a lot of money and time.  A simple body moisturizing wash for your skin that you can make at home using everyday ingredients.  

 What You will Need

• 30 oz. plastic bottle with  cap 
• Funnel
• 1 cup castile oil
• 1 cup water
• 1/2 cup jojoba oil
• 1/2 cup almond oil 
• 1/2 cup olive oil
• 1/2 cup honey
• 10 drops tea tree oil
• Measuring cups and  spoons

Instructions:
Remove the cap from the plastic bottle and place the end of the funnel inside  of it. Pour the castile oil, water, jojoba oil, almond oil, olive oil, honey and tea tree oil  into the funnel, Remove the funnel and twist the cap back onto the plastic  bottle. Shake the bottle for 30 seconds or until you have a golden-yellow mixture  that looks very creamy.  Your homemade moisturizing body wash  is now ready to use.


 

Carrots and their healing properties according to Traditional Chinese Medicine

With the natural medicine around it helps with our daily intake of the proper nutrition.  To start out with using carrots that has remarkable healing powers.  It as a neutral effect on the body that means it neither warms or cools the body.  To begin with carrots can be use to strengthens your spleen and pancreas, while also working to improve your liver function.  The lungs can be improved due to its natural help in anti-inflammatory in the mucus membranes, eases whooping-cough and reduces coughs in general.   Your body works a whole lot better when it is not storing wastes.  Drinking carrot juice can help your body move a whole lot more by stimulating the elimination of wastes.  In that way it can eliminates dangerous stomach acids, which is good for heartburn and acid reflux.   Dangerous stomach bacteria in the intestines can be eliminated with drinking the juice which is good for dysentery and diarrhea.  Another stomach improvement is it destroy the intestinal parasites of pin worms and round worms. 

Maybe you have heard of someone who had a kidney stone or have seen it on television.  Drinking carrot juice may help your body naturally dissolve kidney and gal bladder stones.  As you age so does your eyes, in taking carrots will help improve your vision overall, day and night. 

If you are looking to improve your earing, maybe carrot juice can benefit you in improving your hearing and clearing your earache.  Other major benefits carrot can have is dissolving tumors, increasing mothers milk when breast-feeding.  If you have a burn carrot juice may be added directly to the skin for good skin lesions. 

Health Benefits of Watermellon Juice

Your body requires a number of vitamins and proteins to function at its absolute best.  One benefit that watermelon as is that it's full of powerful antioxidants.  You should make it a priority in your diet because there are a number of health benefits in taking a healthy dose during the weeks time.  Your body not only need sunscreen and you keeping it clean on the outside, but you need to make sure it as defenses on the inside.  That is where antioxidants play its role, acting as a line of defense and protection to keep your body safe.  If you would like to gear up, charge your body with some real firepower, antioxidants can be your choice of defense. 



With so many common enemies in the environment, the food we eat, and just anything out of our control antioxidants may be your defense.  Some of your big enemies are cancers and tumors should be high on your list to protect yourself from.  Lucy for you by feeding your body the right nutrients health will come your way.  Organic fruits and vegetables are packed with the rich health benefits you need to stay strong and healthy.
Amazing health benefits of watermelon!

• Antioxidant firepower. Watermelon contains some of the most powerful antioxidants so far discovered. This is where most of the health benefits of watermelon are derived from.
• Vitamin warehouse. Loaded with Vitamin C and packed with Vitamin A (due to its concentration of beta-carotene).
• Stop getting the cold. Vitamin C is something most people associate to oranges. But watermelon has a lot of it, and it contributes to a strong immune system as well as slower aging.
• Lycopene. A potent antioxidant that gives watermelon its bright red color. Up until recently, it was thought to be only in tomatoes. But recent studies have shown watermelon to have the highest lycopene content out of any fruit or vegetable.
• Prevents prostate cancer. This is due to the antioxidants, especially lycopene. Watermelon is great when juicing for cancer prevention.
• Rehydration. Rich in electrolytes and 90% water so it’s a healthy alternative to Gatorade, as well as tasting downright amazing.
• Increased energy. Truckloads of Vitamin B contribute to increased energy production. Some food experts recommend watermelon for Vitamin B1, B6 and magnesium deficiencies.
• Cope with anxiety and panic. Vitamin B6 increases the brain's ability to cope with anxiety and panic.
• Cooling effect. Scientists have found that the health benefits of watermelon include a special cooling effect.
• Lose weight. Watermelon is completely, 100% fat-free.
• Cholesterol free. No need to worry if you have cholesterol problems.
• Prevents macular degeneration. Another word for loss of vision, macular degeneration can be prevented by eating or drinking watermelon. The benefits of carrot juice are similar.
• Prevent heart disease. Another benefit of the antioxidants, and something you will find with most fruits and vegetables.
• Prevent erectile dysfunction. Scientists are even saying it works similar to Viagra by relaxing the blood vessels.

If you think that your body needs to be up to its best working condition, you can take multivitamins, with that said a watermelon can serve as your multivitamin dose of the day.

Plain Yogurt and Olive oil Rejuvenating

A simple way to help with those fine lines and winkles is to use two simple ingredients.  Using 1 tablespoon of olive oil and 4 tablespoon of plain yogurt mix in a bowl and apply to your face.  Leave the mixture on for 30 minutes, after rinse off with warm water to remove all residue on face.  Using facial cleanser of your choice wash face to remove oil.  Apply this method 3 times a week to see an improvement on skin. 

ingredients:

• 1 tbsp. olive oil
• 4 tbsp. plain yogurt

A way to start your body Detox

When your changing your bodies routine learn to do it slowly, chances are it will be a big difference.  After so many years of one diet and lifestyle your body will need time to get use to the new routine.  When you first start go with an easy detox for your body, the easier you start the less time it will take your body to change over. You want to start out where you take one step at a time, go with a plan that you can build on a everyday basis and will not have to quit.  If you go to hard and break your body down stopping will not be good for you, work to take breaks not to completely stop. Set your past and get comfortable with it, afterward build your endurance.  Pick a light detox to drink everyday, than you want to get a steady workout to set along.  You will set yourself up for success in the beginning so that you will not have to quit half way through.