Work out plan

Circuits Exercise Routine

Circuits Exercise Routine


First, work out a circuit (eg. 8 exercises) then go through them all in order with no break in between then start at beginning again and do this 'circuit' 2-3 times.

Do a standard warm up and warm down before and after as in the last one (just some stretching) and workout a plan.

ex. circuit, 10 reps of each exercise :

1. V-push-ups (like hindu push-ups but they only really work your shoulders) - like a standard push up but poke your ass high in the arm (so your hands and feet are slightly closer than a normal push-up  so your body is like a V then push up and it should work your shoulders out as well as your arms.

2. X-crunch (like normal ab crunch but twist from side to side as you do it so you work sides of your abs too.)

3. Burpee (a great old skool exercise) - a bit like a thrust squat, try searching on the net for thrust squat and the only different is that you have to stand up between each squat, trust me, it's a killer.

4. Good morning - just bent over while standing till your upper body is parallel with floor then stand up straight again, it works your lower back, (don't ever use any weights with this exercise as it's bad, even though some people do).

5. Hand stand (with feet against wall for balance) and if you can do push-ups in this position (it's a killer) if not just hold with your hands wide apart until your arms and shoulders are sufficiently tired.

6. Punching Crunch - just do standard stomach crunch and at top of crunch do a punch with each arm in the air them back to bottom of crunch and repeat.

7. Knee raise - stand straight and raise your right knee to your chest as quick as possible and down then after say 10 repeat with your left leg (imagine you're kneeing someone) or do same but with straight leg until parallel to floor or the same but out sideways. To make it different do the exercise SLOWLY, trust me it hurts after 20.....

8. Boxing, just throw a few combos, say choose 1 or 2 combos of 2-3 punches then do each 10 times on each side (ie. start one with your left arm then after 10 repeat but starting with the right arm). Golden rule of punching though is to never straighten your arm at the end of the punch but stop a couple of inches short otherwise you'll damage your elbow joint, also remember to twist your waist to get more power out of the punch. After a bit of practice it'll come easy and go for both speed and power.

http://www.womansday.com/health-fitness/diet-weight-loss/50-Best-Snacks-Under-50-Calories

50 best snacks under 50 calories

Satisfy your cravings without putting on a pound

By Keri M. Gans, R.D.

© Comstock

Satisfy your sweet tooth
1. 1⁄2 medium apple, baked, topped with 1 Tbsp lowfat yogurt sprinkled with cinnamon (45 calories)
2. 1⁄2 small banana, frozen (45 calories)
3. 4 oz unsweetened applesauce sprinkled with cinnamon (49 calories)
4. 1 miniature box of raisins (45 calories)
5. 2 sugar-free ice pops (30 calories)
6. 1 sugar-free fudge ice pop (35 calories)
7. 12 cherries (48 calories)
8. 1 individual serving sugar-free gelatin with 3 Tbsp light whipped topping (40 calories)
9. 1⁄2 cup strawberries with 21⁄2 Tbsp nonfat yogurt (47 calories)
10. 14 seedless red grapes, frozen (48 calories)
Indulge a salt craving
11. 11⁄2 cups salted air-popped popcorn (46 calories)
12. 1⁄4 cup shelled edamame with sea salt (37 calories)
13. 8 oz miso soup (36 calories)
14. 1 pretzel rod (37 calories)
15. 1⁄4 small bag of Glenny's lightly salted soy crisps (35 calories)
16. 1 medium sliced cucumber mixed with 1⁄4 cup sliced onion, 1⁄2 cup chopped celery, 4 Tbsp vinegar and salt to taste (45 calories)
17. 6 oz eight-vegetable juice (39 calories)
18. 1 kosher dill pickle (10 calories)
Crunch and munch
19. 1⁄2 cup jicama with 4 oz salsa (49.5 calories)
20. 11⁄2 cups sugar snap peas (40 calories)
21. Small celery stalk smeared with 1⁄2 Tbsp natural peanut butter (49 calories)
22. 1⁄2 small apple with 1 tsp soy butter (46 calories)
23. 1 brown rice cake with 1 Tbsp sugar-free jam (44 calories)
Smooth and creamy
24. 1 Laughing Cow Light Garlic & Herb wedge spread on cucumber slices (35 calories)
25. 1 tsp almond butter (34 calories)
26. 1⁄2 cup fat-free Greek yogurt with 1 tsp sugar-free strawberry jam (43 calories)
27. 1 oz avocado (about 1⁄8 of an avocado) squirted with lime (45 calories)
28. 8 grape tomatoes dipped in 1 Tbsp light cream cheese (46 calories)
Cheesy whizzes
29. 6 pieces of endive filled with 1⁄2 oz reduced-fat feta cheese (49 calories)
30. 1 slice fat-free American cheese (30 calories)
31. 1 large tomato, sliced, topped with 1 Tbsp Parmesan, broiled (44 calories)
32. 1 oz fat-free cottage cheese on 1 slice caraway Finn Crisp Crispbread (38 calories)
33. 1 oz fat-free mozzarella dipped in 1 tsp marinara sauce (46 calories)
Power up on protein
34. Turkey rollups: 2 slices white meat turkey rolled in 2 lettuce leaves (46 calories)
35. 1 oz smoked salmon (about 1 slice) on 2 Wheat Thins crackers (Multi-Grain) (48 calories)
36. 1 tofu dog with 1 Tbsp sauerkraut (48 calories)
37. 1⁄2 cup plain fat-free yogurt sprinkled with 1 tsp sunflower seeds (49.6 calories)
38. 1.3 oz water-packed tuna with 1 tsp Dijon mustard (48 calories)
39. 2 large hard-cooked egg whites with 1 cup sliced cucumber (48 calories)
40. 1 slice Wasa Fibre Crispbread with 2 tsp hummus (45 calories)
41. 1 medium water-packed sardine with slice of red onion (35 calories)
Solid standbys
42. 1⁄2 cup melon with 2 Tbsp 1% cottage cheese (47 calories)
43. 1⁄2 small grapefruit (32 calories)
44. 1⁄3 cup blueberries with 1 Tbsp light sour cream (47 calories)
45. 1⁄2 cup carrots with 1 Tbsp light ranch dressing (45 calories)
Thirst quenchers
46. 1⁄2 cup nonfat milk with 1 Tbsp Walden Farms calorie-free chocolate syrup (40 calories)
47. 1 packet of sugar-free hot chocolate made with 1⁄4 cup skim milk and 3⁄4 cup hot water (47 calories)
48. 3⁄4 cup almond milk (45 calories)
49. 3⁄4 cup seltzer with 1⁄4 cup cranberry juice and a lime wedge (33 calories)
50. Homemade iced green tea (with artificial sweetener if desired) (0 calories)

http://www.womansday.com/health-fitness/diet-weight-loss/50-Best-Snacks-Under-50-Calories

Ab work out..

The Moves

Hold for the time specified below, then switch sides.

Kneeling Side Bridge
Lie on your side with your forearm on the floor and your elbow under your shoulder, your knees bent 90 degrees. Contract your glutes and keep your abs stiff throughout. Raise your hips until your torso is straight from shoulders to knees.

Side Bridge
Lie on your side with your forearm on the floor under your shoulder, and your feet stacked together. Contract your glutes and abs. Push your hip off the floor, creating a straight line from ankle to shoulder and keeping your head in line with your spine.

Elevated Side Bridge
Same setup as you use for the side bridge, but stack your feet on a bench. Don't allow your hips to sag.

The Workout
Do this routine two or three times a week.

Week	Exercise	Sets	Time
1	Kneeling Side Bridge	2	30 seconds
2	Kneeling Side Bridge	2	60 seconds
3	Side Bridge	2-3	45 seconds
4	Side Bridge	2-3	60 seconds
5	Elevated Side Bridge	2-3	45 seconds

Read more at Men's Health: http://www.menshealth.com/fitness/ab-exercise-4#ixzz2LfRdlea9

100 simple nutrition tips to help you improve your health and vitality

Good nutrition is one of the most important factors for good health. You can dramatically improve your health by doing simple adjustments to your eating habits.

You’ll notice a big difference in your energy levels if you regularly eat foods that have a lot of vitamins and minerals in them, such as fruits, vegetables, whole grains and low- or non-fat dairy.

There is no doubt that eating well can maximize our life experience.

100 simple nutrition tips to help you improve your health and vitality:

1. Don’t substitute fruit juices for whole fruits.
2. Eat whole, fresh, unprocessed foods.
3. When buying packaged foods, read the nutrition labels carefully.
4. Never cut any food group out of your diet including carbohydrates.
5. Don’t eat too much or until you’re stuffed.
6. Eat something every four hours.
7. Don’t take more than one all-purpose multivitamin daily.
8. Exercise is important to burn your food efficiently.
9. Before following a nutrition plan, check the credentials of the creator.
10. Keep track of your food intake to know which food group you need to eat more or less from.
11. Eat a variety of foods.
12. Take the skin off before eating chicken.
13. Eat fish at least once a week.
14. Cut back on margarine.
15. When eating outside, watch out for large portion sizes.
16. Desserts should be kept to minimum.
17. Use extra virgin olive oil for salads or whenever suitable.
18. Buy low fat versions of dairy products.
19. Eat oily fish like salmon or sardine at least twice a week (rich in Omega-3)
20. Never smoke after eating.
21. Don’t eat fruits immediately after meal.
22. Replace tea with green tea.
23. Don’t sleep immediately after eating.
24. Apples protect your heart.
25. Bananas strengthen bones.
26. Broccoli combats cancer.
27. Carrots save eyesight.
28. Fish boosts memory.
29. Garlic kills bacteria.
30. Honey increases energy.
31. Lemons smoothen skin.
32. Mushrooms control blood pressure.
33. Oranges support immune systems.
34. Rice conquers kidney stones.
35. Strawberries calm stress.
36. Tomatoes protect prostate.
37. Walnuts lift mood.
38. Yogurt protects against ulcers and helps us digest food better.
39. Eat breakfast.
40. Enjoy soups often.
41. Make a fruit salad at least once a week.
42. Keep a variety of raw vegetables ready in the fridge for quick snacks.
43. Include one dark green and one orange vegetable on your plate every day.
44. Make at least half of your carbohydrate foods whole grain each day (e.g. brown rice).
45. Take a vitamin D supplement daily (the dose should be according to your age).
46. Replace salt with lemon, herbs and spices to flavor foods.
47. Eat a variety of fibre-rich foods everyday including whole grains, fruits, vegetables, and legumes.
48. Minimize your caffeine intake.
49. Purchase leaner meat cuts more often.
50. Eggs, beans, peas and lentils provide a good source of protein and fibre (also are good meat alternatives for vegetarians).
51. When eating out, choose healthier choices.
52. Substitute whole wheat flour for white flour.
53. Keep the skin and peels on fruits and vegetable if possible.
54. Replace fried food with steamed, baked or broiled food.
55. Slow down when you eat.
56. Buy organic products whenever possible.
57. Plan healthy menus as a family.
58. Home-cooked meals always win over eating out.
59. Enjoy preparing meals as a family. It’s a lot of fun.
60. Mustard can be consumed guilt free.
61. Use peanut butter and avocado as healthy fat sources.
62. Eat cabbage to boost cancer-fighting enzymes.
63. Eat lettuce if you have a sleep problem.
64. Dark chocolate is packed with healthy nutrients. Moreover, it improves mood and pleasure.
65. Ginger is called “the universal medicine”
66. Onion is believed to clean the blood among many other health benefits. It is also one of the cheapest vegetables.
67. Use chocolate covered bananas as a healthy dessert.
68. The liver can make more enzymes out of fresh lemon juice than any other food element.
69. Whole oats are famously fiber, minerals, and vitamins rich.
70. Frozen vegetables retain almost all of their nutritional value.
71. Asian food is considered among the healthiest in the world.
72. To make any meal ultra nutritious, just add sea vegetables (can be found in Asian markets)
73. Fasting is one of the oldest therapies in medicine.
74. Spinach is one of the most nutrient-dense foods available that improve brain function.
75. Eggs aid in concentration and improves memory.
76. An orange a day keeps the doctor away!
77. Wait 20 to 30 minutes to have a second helping.
78. Swap soda for water.
79. Pack healthy snacks.
80. Select foods that have minimal saturated fats.
81. Avoid foods that contain more than 10 ingredients.
82. Avoid foods that contain man-made ingredients.
83. 3,500 calories = 1 pound of body weight
84. Spice your meals up.
85. Split your meal with a friend.
86. Avoid open buffets.
87. Eat your favorite foods – even if unhealthy – every now and then.
88. Don’t shop when you’re hungry.
89. Don’t put serving bowls on the table.
90. Protein bars make a good snack.
91. Research healthy restaurants.
92. Start each lunch/dinner with salad.
93. Drinking a glass of ice water can burn 25 calories!
94. Don’t leave yourself dehydrated. Water flushes out fats and toxins.
95. The best healthy cuisines are Indian, Thai, Japanese, Chinese, Mexican and Greek.
96. Buy food in its season (e.g. strawberries in summer).
97. Buy from local farmers.
98. Veggie broth is a great healthy choice.
99. Eat less, enjoy more.
100. Make your own instead of buying in jars.

Lose weight by the minute

Eat all day. Fire up your metabolism. Lose weight

By John Berardi, Ph.D., Photographs by Colin Cooke, Posted Date: October 10, 2005

The last time it happened, it was the girl who cuts my hair. "So, what kind of diet are you on?" she asked.
Since I'm a nutritional biochemist, it's a question I'm used to. My instinct was to skip the scientific details, spit
 out a four-word answer, and hope she'd move on to the neck shaving. The problem: My diet doesn't fit any
of the usual descriptions. It's not  low-carb, low-fat, or high-protein. I'm not a vegetarian, and I haven't sworn
 off sugar. The truth is, I eat almost everything. And that's what makes it so effective.

There are plenty of experts who claim that all that matters is the number of calories you eat: If you want
to lose weight, eat fewer calories than you burn. This may make sense on paper, but your body is far
more complex than that. You see, it's not just how much you eat; it's what you eat—and when you eat it.

Case in point: carbohydrates. The fast-digesting kind—breads, pasta, rice, potatoes, baked goods,
and candy—raise blood sugar quickly. This signals your body to stop burning (and start storing) fat,
 and forces it to use the excess sugar for energy instead. In contrast, slow-digesting carbohydrates,
 such as fruits and vegetables, keep blood-sugar levels normal, which allows your body to continue to burn fat.
 So, even though a high-sugar cookie and a big bowl of fruit may have the same number of calories, they have
 very different effects on your ability to lose body fat.

But here's what's surprising: High-sugar carbohydrates aren't always bad. In fact, sometimes they're the
smartest foods you can eat. The secret is timing. Here's when (and what) you should be eating to build a lean,
 muscular body—around the clock. Lose weight around the clock with The 8-Hour Diet!

Time Zone 1: Right after You Wake

In a study of 2,831 people, researchers at Harvard University found that those who ate breakfast every day
 were 44 percent less likely to be overweight and 41 percent less likely to suffer from insulin resistance—
a precursor to diabetes—than those who had no a.m. meal. How to eat: Fill your plate with high-quality protein,
 slow-digesting carbohydrates, and healthy fats. The protein stops muscle breakdown and provides the raw
 materials for laying down new muscle; the carbohydrates replenish energy stores without elevating blood
sugar; and  healthy fats assure your body that there's more coming in, giving it the green light to burn stored
fat.

Time Zone 2: Every 3 Hours after Breakfast

Waiting more than 4 or 5 hours between meals causes your blood sugar to bottom out, leaving you weak,
irritable, and tired. (For the record, both high and low blood sugar can be problematic.) To combat this,
 your body secretes cortisol, a hormone that boosts blood-sugar levels back  to normal. Trouble is, one of
 the ways it does this is by converting muscle protein to sugar, what exercise scientists call "muscle wasting,"
 two words you never want to see paired together. The solution: frequent meals. Eating more often helps
 regulate blood-sugar levels, protecting your muscles from being broken down and used as energy. Here's
a bonus: South African researchers found that men who ate the most frequently consumed 27 percent fewer
 calories than those who ate the least often. How to eat: As with breakfast, always include protein, along
with either healthy fats or slow-digesting carbohydrates (preferably both). Protein is the major player here,
since up to 30 percent of its calories are burned during digestion, compared with 8 percent of carbohydrates
and 2 percent of fats. Keep in mind that the recommendations for this time zone may include snacks, lunch,
 and even dinner, depending on the time of day you exercise.

Time Zone 3: After Your Workout

Unlike before your workout, fast-digesting carbs are now more desirable than the slow-digesting type.
That's because an intense workout changes your body's priorities: As sugar is absorbed into your
 blood-stream, it's preferentially shuttled to your muscles—instead of being used as fuel—and is
stored there for later use.The kicker is that this forces your body to accelerate the rate at which it
burns fat for energy. How to eat: Combine high-quality protein with fast-digesting carbohydrates at two separate times:

1. Immediately after you finish exercising. Ideally, this should be a liquid meal, which speeds the
absorption of protein and carbohydrates into your bloodstream. Researchers at the University of
Texas Medical Branch found that 6 grams (g) of essential amino acids and 35 g carbohydrates
are an ideal combination for promoting muscle growth after exercise. That's almost identical to
12 ounces of chocolate milk.

2. Two hours later. This time, opt for solid food. That is, consider this the best time to eat spaghetti
and meatballs—guilt-free. Even better, combine fast- and  slow-digesting carbs with protein by
choosing a lean meat and a green vegetable to go along with pasta, rice, or a potato.
 Once you've eaten this meal, follow the guidelines in Time Zone 2 for the rest of the day.

One caveat: If you exercise first thing in the morning (before breakfast), have your postworkout
 drink prior to working out, follow the guidelines for eating 2 hours after exercise, and then resume
 the recommendations for the rest of the day (Time Zone 2). You can have 6-Pack Abs in 6 Weeks! 

Read more at Men's Health: http://www.menshealth.com/weight-loss/diet-weight-loss-and-metabolism?fullpage=true#ixzz2LI51eC8U

Build your work out

I found this cool site that you can build your own work out.   Super cool!  Try it today!

gainfitness.com/strength

Have a very fit day!

10 yoga poses that will help you

10 Yoga Poses to Fight Depression and Anxiety

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The mind, body and spirit are all connected and when a person suffers from mild depression or anxiety, the body is out of balance. Yoga is a series of stretches that helps bring balance to the body; not just focusing on the body’s health, but also on the mind and spirit. Always consult a physician or counselor if you are having ongoing feelings of depression or anxiety and before trying any new exercise program.

1. Begin with the Lotus position, sitting crossed legged with hands resting on the knees, palms up. The most important thing is to remember to breathe. To calm the rapid breathing often accompanying panic attacks, focus on your breathing at first, a five count in and a five count out, but let the breathing become natural. Let the breathing set the rhythm of the practice. Eyes should be closed, listening to the rhythm of the breathing. After five or ten minutes here, the body should feel calmer.

2. Viparita Karani is a great pose for either depression or anxiety as it has both a soothing and energizing effect. Often called the fountain of youth pose, it can be done by beginners or experts. Lie flat on the back with the arms laying at the side and palms down or open the arms with palms up to open the heart even more. Rest the legs against the wall to hold this pose longer comfortably or for more advanced practices, lift up the lower back and rest the bottom on the hands.

3. Fish pose is a terrific pose for opening the heart. Opening the heart with back-bending yoga positions is believed to not only expand the ribcage to give the lungs more room to breathe, but to open the spiritual heart center. Opening the heart, or stretching the chest, eases respiration, relieves stress by unclogging the tension in the tissue in the core. Lying on the back with the arms at the side, round the back and lean as far back on the crown of the head as is comfortable. Lay a bolster, yoga block or pillow under the back for support.

4. In the lying position Setu Bandha Sarvangasana or the Bridge pose is different from a bridge in gymnastics. With bent knees lift the core, arms should lay at the side, palms up or interlock the fingers behind the back. This pose calms the mind and energizes the body. Place a bolster or pillow under the back to hold this pose longer and more comfortably.

5. & 6. The calming poses, Cow and Cat, should be used together. Position the knees under the hips and the hands under the shoulders, kneeling on all fours with a neutral spine. With the inhale, let the belly sink towards the floor, looking up for Cow and letting the head fall down, with the exhale, round the back up to the ceiling for Cat. Keep the eyes closed as much as possible. Try and round the back one vertebra at a time. This pose is terrific for stress in the back; it establishes ideal spinal alignment, strengthens and stretches back muscles in the back and develops coordination of spinal movement.

7. Salabhasana or the Locust pose is a yoga posture. Lying on the belly with the arms along side the body, lift the legs and arms together and lift the chest as high as is comfortable. This pose opens the heart, helps poor posture, depression, low energy, digestion, gas, bladder and back pain. Move into Dhanurasana or Bow pose, relax, then bend the knees and take hold of the feet with the hands. Pull back with the legs to help open up the heart and chest.

8. Urdhva Mukha Svanasana or the Upward Facing Dog pose can be entered from Locust by coming to a neutral lying position, then planitng the toe nails and the palms, directly under the shoulders, into the mat. Lift the body slowly off the mat so that only the tops of the feet and the palms of the hands are the only parts of the body firmly planted to the mat.

9. Child’s pose or Balasana is a resting position which can help calm the body and the mind when under stress. Return to Child’s pose at any time during practice when feeling as though the body may have been pushed too far. On bended knees, lean forward with the forehead to the the mat. Lay arms at the sides of the body with palms up next to the feet or palms down stretched over the head. Breathe deeply, focusing on the breath with eyes closed.

10. Every yoga practice should be competed with Savasana or the Corpse pose. This is the most important pose in any yoga practice and should never be skipped. The body processes the information received through practicing yoga during this pose. Palms, middle of the back, and the back of the head should all be planted into the mat. The feet can fall loose and the eyes closed to help the body relax into the pose. With eyes closed and the focus on the breathing, hang out here for five or 10 minutes.

Slowly wake up the body, wiggling the toes and fingers. Then roll gently on the side, laying the head on the arm and bending the knees. Gently and slowly lift the body. The body should feel revived and the mind calmed.

Focusing on breathing and practicing yoga poses can calm momentary anxiety and depression by giving the mind a peaceful focus and re-energizing the body.