If you feel like anxiety prevents you from being successful and happy, it’s time to try out some of the best exercises that help fight stress, anxiety and depression. When you have an anxiety attack, it’s almost impossible to work, think clearly, take decisions and even relax. You can’t fall asleep, you can’t accomplish any task and you can have a bad appetite. Although you should consult your doctor first, you may want to do some of these simple exercises daily to improve your overall well-being. Reduce your anxiety with these simple yet effective exercises.
Make those after-work hours work harder for you.
Of course nights are great for going on dates, binge-watching Netflix, doing work, chatting on the phone—you name it. But you know what else they’re great for? Setting yourself up for bigger and better weight-loss results. Just follow these tips to get yourself that much closer to your goal weight.
Eight serious ab moves from top Olympic trainers that will score you a rock-solid middle
DO IT Train your core with these eight moves three nonconsecutive days a week to flatten your belly and get super sexy abs! Either do them all together as a stand-alone workout or add three or four of them to the end of your usual strength-training routine. For each move, start with one set. Once you can complete all the reps with perfect form, add another.
Get a tight stomach in just six weeks without doing a single crunch. This may be the easiest workout we’ve ever printed
Do you want to get fit and forget about your problems and troubles? Well, it’s possible, if you do one of the activities mentioned below. Even if you are not athletic, there are some workouts that would be great for you physically and mentally. But you will never know what works best for you until you try them. Check out the list of some fabulous activities that give you exercise and relieve stress, and start doing one of them right now.
If you’re looking for simple ways to feel more beautiful today, I can point you in the right direction. Feeling beautiful goes hand-in-hand with your level of self-esteem and these ways will help you with that. You should never feel badly about yourself since there’s definitely something beautiful about you. Follow these tips to feel more beautiful today and see how you’ll feel about yourself.
There are a few important things you should do to get yourself on track for a wonderful year! Especially now that the holidays are over, January is the best time to refresh, reset and start planning your year. Prioritize what you should do in 2015, make a list of the main things to do in the new year and check it off as you go! Without further ado, here is the list of 9 most important things you should do in 2015.
Despite all of the good intentions to workout during the holiday season and to not overindulge and expand out waistlines, it always seems to happen somehow! Between holiday parties with co-workers, family, friends, and then the actual holiday celebrations themselves so close together, it seems like there is no time for working out…but there is! Just because you may not be crushing your normal routine at the gym, doesn’t mean you can’t get a good workout, often you actually get a better workout by switching routines and working different muscle groups. And, you don’t need a gym for a workout (gasp!) you can get a great cardio and muscle workout right in your own home, and you just need to be able to find 20 minutes in your day.
Most people tend to focus on a minimum of a solid 20 minutes of cardio with their workouts to get their blood pumping and see the benefits with their heart and also with their waistline, and then people tend to lift weights or do resistance training for another 30 minutes (or more.) What you can do at home is a mixture of both in half of the time: think circuit training! All you have to do is strengthening and toning exercises back to back without stopping to also get a cardio effect, just remember to keep a pace so that you are out of breath, but not light headed or feeling faint, just like a hard workout (and keep reminding yourself that you are only doing this for 20 minutes!)
Do each one of these exercises for 1 minute (at first, as you become more comfortable you should increase to two minutes each exercise) and alternate between all of them until you hit 20 minutes, and then you are done! If you are able to push yourself more and go longer, go for it.
If you don’t have weights, you can always make your own by filling an empty plastic bottle from your recycle bin with water and if completely full, it is too heavy for you, just pour some out until the weight is appropriate for you. It’s actually a better workout the less stable your weights are, so if there is sloshing around of the water inside your homemade “weights” your muscles will work harder to stabilize them!
Here are a few other best holiday workouts to try:
Straight Back Crunches
This exercise helps to focus completely on your core abdominal and back muscles both to strengthen and tone. You want to make sure that your hands are interlaced behind your head, that you are not putting any pressure or pulling on your head or neck, and keep your knees bent and back flat on the floor as your starting position. You then want to crunch yourself up, using your core muscles to as close to a 45-degree angle as you can get, and release back to the starting position. The key is to move in controlled movements to help to tone and strengthen your muscles, and taking slow controlled breaths will help you to keep a good pace and stay controlled. If you have an exercise ball, you can also perform your straight back crunches on that.
This exercise helps to strengthen and tone the external oblique abdominal muscles (your abs that are closest to your hips/waist.) This crunch has a higher degree of difficulty, and you want to get your legs at a 45-degree angle raised (roughly) 6” off the floor, and also keeping your upper torso also 6-8” off the floor, (so you are in a wide V position) with a weight in your hands with your arms stretched out, twist to the left with your upper torso and move your weight to the opposite side, keeping your legs in the same position, and bring your arms and torso back to the center. It sounds difficult, but once you try it, you will catch on quickly. You should then use similar movements but move your torso to the right side and stretch your arms with the weight to the left. Each side movement is considered one “crunch” and, again, the more controlled you are in your movements, the more strength and toning will occur.
Many people dread push-ups or think they cannot do them, but you will surprise yourself and strengthen your abs, gluteals, biceps, and triceps in the process! If you are new to doing push-ups, you can start from your knees in a modified position, or if you are comfortable with push-ups, you can start in the high plank position, keeping your hands shoulder width apart, with a straight body, and on the balls of your feet. Keeping your back straight and body in line, and in a controlled motion, lower your body to 4-6” off the ground, and push back to the top position. If you cannot go that low at first, that’s OK but do as many in the optimal position as you can.
Get into the modified push-up position, and switch gears while working your abdominal and gluteal muscles. While in that modified push-up position, move so that your knees are directly below your hips (keeping your back flat), push one leg back until it is straight out behind you, allowing your leg no higher than hip height. Pull your knee directly into the center of your chest, and bring back to the starting position, then alternate sides. (If you want to add difficulty or sculpt the muscles more you can always add in ankle weights or resistance bands.)
Moving into a standing position, sculpt your lower abs, legs, and gluteals. Keeping your back straight and your feet a hips width apart, squat straight down as if you are about to sit in a chair (think butt out) as far down as you can go keeping your back straight, then stand back up. To maintain a straight upper body posture, you can start with your back against a wall to learn how your body should feel, or you can put an exercise ball between your upper back and a wall, to make sure you are in position.
Alternate between these exercises, setting a timer to make sure that you are doing each exercise for one minute (increasing up to two), and in a controlled form, but going quickly to ensure that you are sweating and trying to catch your breath. You want to make sure that you are getting a good cardio workout and strengthening those muscles…and you can push yourself when you are only doing it for 20 minutes, so remind yourself of that, and get your workout done at home with your small window of free time. Feel healthier this holiday season and do your home workouts when you can’t make it to the gym!
In good health!
Best Holiday Workouts
Experts answer the great exercise question of our time
Short answer: Both.
Long answer: How and when to fuel your body is the same for all exercisers to some extent, but your routine may warrant a few nutritional tweaks, says Dr. Nancy Cohen, head of the department of nutrition at the University of Massachusetts.
Your body could use a belly laugh
It may not be the bestmedicine. But laughter’s great for you, and it may even compare to a proper diet and exercise when it comes to keeping you healthy and disease free.
That’s according to Dr. Lee Berk, an associate professor at Loma Linda University in California who has spent nearly three decades studying the ways the aftershocks of a good laugh ripple through your brain and body.
Long working hours and tight schedules may not allow you to stick to your fitness goals. Most of us skip meals and eat unhealthy food. It also becomes difficult to make time for exercise due to office deadlines and commuting. Due to our sedentary lifestyle, we slowly tend to get out of shape. However, with a little discipline you can easily manage both work and weight loss.
It can seem to be a little frustrating for you if your home pregnancy test kit shows no result, despite experiencing some of the early pregnancy symptoms. While nobody knows the right way to make you pregnant, a lot depends on your lifestyle habits and health status. In fact, the entire process of trying for a baby is a trial and error method. However, here are a few tips that could help you conceive soon.
Many women are concerned about their appearance. They spare no efforts to look beautiful and charming. One of the biggest desires most women have is to lose weight quickly. While it is not so easy, it can be possible. If you want to be in a good shape, you should change your lifestyle first. Remember that your daily routines, diet and physical exercises should be taken into consideration when you try to lose weight. The main thing is that we should always lead a healthy lifestyle. Usually, when we are eager to drop a few pounds in a short period of time we stick to different diets and spend hours in the gym. However, all these measures are not always effective. The list below includes a few simple ways that will help you to lose weight just in a month without any damage to your health.
First step: start today
If, despite every intention of balance and moderation you completely overindulged on Thanksgiving, don’t panic. While a gluttonous holiday may leave you feeling sluggish and heavy, the truth is that a handful of simple strategies can help you undo the damage and get back on track fast. Here are six tried and true steps to help you lighten up, and get those uncomfortably tight jeans feeling loose again.
When you are angry, it’s hard to control your emotions and release your anger in a positive way. Many people think that the best way to vent their anger is to break something, or yell at somebody, or just yell when no one is home. There’s nothing wrong with this way, but do you really want to crash your dishes, candleholders or mirrors? Or do you really want to yell at your little one or husband just because you are angry and have problems at work? Life is unfair and hard so it’s crucial to learn how to vent your anger in a healthy way.