Workout for Women

In need of a fast paced, quick, full body workout that you can do in the comfort of your own home - all in under 20 mins? Then check out this program!

The Exercises

Below is a list of exercises we will use for this 20 minute workout.

Kettlebell Swings: This is the most popular movement with kettlebells. It’s pretty basic and appears like it wouldn’t be very effective but if you use the right weight it will wear you out quickly. Your shoulders, forearms, legs, and core will feel the burn.

Hold the weight by the handle or top and start with it at arms’ length between your legs. Using your legs, shoulders, and core, swing it up until it passes shoulder height. Lower it under control to the starting position and repeat.

Goblet Squat: You’ve probably seen these performed with a dumbbell but you can do these with your kettlebell as long as you hold it by the sides of the handle, also known as the “horns”. If you’re using a dumbbell hold it by one end on the sides.

For this exercise to be the most effective, you must squat all the way down with your thighs at least parallel with the floor. When you stand back up, flex your quads and squeeze your glutes at the top. Repeat.

Jumping Rope: Seeing the jump rope in the list of items was probably a spoiler, right? If this is a talent you don’t feel you’re a master of, just do the best you can. The effort and trying your best is what matters here.

8 Counts: You might have also heard these called “8 Count Body Builders”. These used to be as popular as burpees are now. It’s a total body exercise that will take some practice before you feel comfortable doing at full speed. If you’ve never done this before, here’s how it works.

Stand straight with feet forward and shoulder width apart. Arms should be at your sides.

1. Bend over and place your hands on the floor wider than shoulder width.
2. Kick your legs back so your toes are on the floor and you’re in a push-up position.
3. Drop down into a push-up.
4. Push-up back to the top.
5. Kick your feet out to the sides.
6. Now bring them back together.
7. Bring your feet back in so they are under your torso.
8. Return to your standing position.

That is one rep. You would repeat for as many reps as you can in the time permitted.

Plank: Obviously you don’t move during a plank but this will force you to focus on keeping your core tight and stabilize your body without falling. So for a workout like this it will be both effective and beneficial.

Get down on the floor in a pushup position. Hold yourself up with your hands or forearms. Pull in your stomach and tighten your entire body. Hold this position as long as you can or for the time required.

What to Do Next

Obviously take a minute or two to take some deep breaths and recover before going on with your day.

There are several ways to challenge yourself to improve on this program. You can focus on doing more reps, improving the speed of the rope while skipping, or using a heavier weight for the first two movements.

Legs Workout at Home

We’ve all been there… waking up feeling unmotivated, tired, and downright grumpy. Yesterday we told ourselves that we had to go to the gym because it’s leg day. We know deep down that exercise will give us the energy and confidence we crave each day, but the mere thought of getting out of bed makes us want to throw health and fitness related goals out the window and start again tomorrow (or next month).

The good news is, there are plenty of ways to do leg workouts at home. No need to spend money on a crowded gym, precious time in the car or on a bus, or energy lugging around a stinky bag of clothes. Stop, drop and do a convenient (and effective!) bodyweight workout.

1. Lunges

Targets the glutes, hamstrings, quads, calf, core, and back

How to:

• Keeping the upper body straight (picture trying to balance a book on the top of your head), with shoulders back and relaxed and eyes straight ahead, engage the core

• Step forward with one leg, then lower the hips until knees create 90-degree angles. Keep the front knee above the ankle and the other knee not quite touching the floor

• Come straight up then repeat with the other leg leading

For more of a challenge, hold weights (or get creative with water bottles or cans) at your sides.

2. Dynamic Squats

Works the core, quads, hamstrings, glutes, lower back, and abdominals

How to:

• Stand straight with shoulders above hips, feet hip-width apart, toes turned out slightly

• Quickly drop hips back and down below parallel with knees behind and hip and ankle in line, so knees don’t collapse inward

• Drive weight into heels to explosively jump up to center and softly land back to start position

If you are new to squats or feel pain in your knees, do a standard squat without the jump.

Skater lunges

Tones the quads, glutes, calves, hamstrings, and obliques

• How to:

  • • Step the right leg behind the left so the legs are crossed at the thighs and there is a distance between each foot. The back foot’s toes will be touching the ground

    • Bring the right arm forward and the left arm behind

    • While switching the arms for momentum, hop sideways by stepping the right foot to the right and crossing the left leg behind the right

    • Repeat on the other side while keeping the core engaged

    Is the jump too much? Do the same movement, but without the bounce.

  • 3. 3-angle calf raises

    Strengthen the calf muscles including the gastrocnemius, soleus and tibialis anterior

  • 
    
    

  • How to:

    • • Stand tall with feet hip-width apart and arms at your sides

      • Lift heels until on the balls of feet, lower to the floor, repeat

      • Invert toes to create a triangular shape with feet

      • Lift heels until on the balls of feet, lower to the floor, repeat

      • Place heels together and create a “V” shape

      • Lift heels until on the balls of feet, lower to floor, repeat

      • 
        

Quick & Easy Low-Calorie Recipes

Healthy,delicious and easy low-calorie recipes.

Enjoy

1.Grilled Salmon with Tomatoes & Basil

This recipe is so beautiful and yet so simple to prepare--it's perfect for entertaining. You just spread a side of salmon with minced garlic, sprinkle with fresh basil, then layer sliced tomatoes on top. Put it on the grill for 10 minutes and you're done!

Ingredients

• 2 cloves garlic, minced
• 1 teaspoon kosher salt, divided
• 1 tablespoon extra-virgin olive oil
• 1 whole wild salmon fillet (also called a “side of salmon,” about 1 1/2 pounds)
• 1/3 cup plus 1/4 cup thinly sliced fresh basil, divided
• 2 medium tomatoes, thinly sliced
• ¼ teaspoon freshly ground pepper

2.Creamy Fettuccine with Brussels Sprouts & Mushrooms

Sliced Brussels sprouts and mushrooms cook quickly and cling to the pasta in our fall version of pasta primavera. Look for presliced mushrooms to cut prep time. Serve with a tossed salad.

Ingredients

• 12 ounces whole-wheat fettuccine
• 1 tablespoon extra-virgin olive oil
• 4 cups sliced mixed mushrooms, such as cremini, oyster and/or shiitake
• 4 cups thinly sliced Brussels sprouts
• 1 tablespoon minced garlic
• 1/2 cup dry sherry, or 2 tablespoons sherry vinegar
• 2 cups low-fat milk
• 2 tablespoons all-purpose flour
• ½ teaspoon salt
• ½ teaspoon freshly ground pepper
• 1 cup finely shredded Asiago cheese, plus more for garnish

3.Chicken & Sun-Dried Tomato Orzo

Sun-dried tomatoes and Romano cheese pack a flavorful punch along with the tantalizing aroma of fresh marjoram in this rustic Italian-inspired dish. Serve with sautéed fresh spinach or steamed broccolini. 

Ingredients

• 8 ounces orzo, preferably whole-wheat
• 1 cup water
• 1/2 cup chopped sun-dried tomatoes, (not oil-packed), divided
• 1 plum tomato, diced
• 1 clove garlic, peeled
• 3 teaspoons chopped fresh marjoram, divided
• 1 tablespoon red-wine vinegar
• 2 teaspoons plus 1 tablespoon extra-virgin olive oil, divided
• 4 boneless, skinless chicken breasts, trimmed (1-1 1/4 pounds)
• ¼ teaspoon salt
• ¼ teaspoon freshly ground pepper
• 1 9-ounce package frozen artichoke hearts, thawed
• ½ cup finely shredded Romano cheese, divided

Ingredient Checklist

Food Bad for Your Health

Most of the times, you are told about the healthy foods that you can eat to keep yourself fit and super active. But you definitely can’t stick to a specific list of items for all your life, right? So, have you ever thought that there must be a list of unhealthy foods so that you can leave those specific foods aside and have a greater choice when making the decision regarding what to eat?  Keeping this point of view in mind, we are highlighting 50 unhealthy foods that could be harmful to your body.

1. CEREAL BARS:

A lot of sugar is added in these bars to make them taste good. It is better to get a handful of nuts or your favorite cereals instead of having these bars.

2. COOKIES:

Cookies are also made from processed wheat and contain unhealthy fats and sugars too. So, it is better to avoid all such sort of unhealthy food in your life.

3. MARGARINE:

It is one of the products that most of us consider healthy and continue eating on a daily basis. However, in reality, it is made up of hydrogenated oil. Hydrogenated oil contains unhealthy fats that aren’t needed by your body. Apart from making you obese, consuming such food items can also lead to other diseases as well. So, avoid margarine. 

4. FRENCH FRIES:

One of the most favorite foods of any individual is French fries. We are sure that you would be included in this list too. But consuming fries can be dangerous for your body. Potatoes are good to be consumed daily, but they do contain carbohydrates, which can impact your healthy routine. Moreover, in order to convert the potatoes to French fries, you need to fry them in some oil. Thus, leading to high-fat content in the prepared food.

5. SPRING ROLLS:

They may consist of vegetables and chicken, but the oil in which these rolls are fried in can increase the level of fat in your body, and thus it is included in the unhealthy food items.

6. MAYONNAISE:

If you are consuming mayonnaise with everything, then you are probably making it one of the unhealthy foods for you. Mayonnaise contains a lot of calories, and they are rich in fat. So, without moderation, they can lead to weight gain and other such diseases.

7. NACHOS:

Corn chips with cheese and cream often accompanied by meat and beans is a deadly combo that will increase your fat level to a considerable degree. You should think of some alternative to such high-calorie food and choose a healthier meal.

8. PEANUT BUTTER:

Peanut butter is again a processed food that includes preservatives. Moreover, eating it with other food items won’t let you specify the optimal quantity that you must consume daily, resulting in overall high-fat content for your body.

9. TACO:

Another food item with high mineral content is Taco. A lot of sauces are used in it to give it the right taste. Additionally, some of the ingredients used in tacos are fried, thus increasing the fatty substance in your body too.

39. PIZZAS:

Pizza is one of the famous junk foods that everyone knows about. It is made up of refined flour and cheese, thus making the overall dish high in calories and a reason for a number of diseases.

Top Diets For 2020

A new year and especially a new decade is a new chance to meet your health and wellness goals. Will 2020 be the year you finally lose weight? Part of this renewed commitment to yourself is choosing a diet that hasn’t only been proven effective through scientific studies, but is also a plan you can stick to.

1. Volumetrics Diet

While many diets are very complicated, the Volumetrics diet is quite simple.

On this diet, food is categorized into four different groups from least energy-dense (examples include broth, non-starchy vegetables and fruits) to most energy-dense (those treats we have trouble resisting like cookies, chocolate, and butter). The goal is for the majority of your diet to consist of lower-density foods.  

2. Keto

There isn’t a buzzier diet right now than keto. This incredibly effective plan isn’t likely to go away any time soon. The keto or ketogenic diet works because it’s high in fat, which makes it very satiating, but very low in carbohydrates. Reducing carbs allows your body to go into ketosis. During ketosis, the body becomes better at turning fat into energy. It also turns fat into ketones in the liver, which ultimately improves brain function. 

3. Vegan

Do you know a vegan? If you’re not sure, the answer is “no” because when someone is vegan, they’ll tell you about it. Vegans eliminate all animal products including meat, fish, dairy, eggs and honey. This diet continues to be popular for ethical reasons as well as the fact that it is incredibly effective. 

Luckily, in 2020, it’s easier than ever to maintain a vegan diet because of the rising popularity of plant-based meats such as Beyond and Incredible. But it’s still important to monitor how much you’re eating. Take time to read nutrition labels because these types of products are often highly processed. 

4. Probiotic-Rich

A probiotic-rich diet is a far better approach than the raw food diet for people with digestive and inflammation issues. Morse says she loves probiotic foods like kimchi, kefir, Kombucha and yogurt, all of which are easy to find at most major supermarkets. 

Unlike other diets, it’s far easier to incorporate probiotic-rich foods into your diet than it is to restrict others. It’s a realistic way of eating as opposed to just another fad diet du jour.

Best Chest Workout

Have you ever wondered what the absolute best muscle-building movements for your chest are? Wonder no more! Here are our top picks.

This isn't a list of the hardest chest exercises. It's focused on the best-of-the-best mass builders, with a little bit of instruction and explanation to complement each choice.

1. Barbell Bench Press

Why it's on the list: You can generate the most power with barbell lifts, so the standard barbell bench allows you to move the most weight. It's also an easier lift to control than pressing with heavy dumbbells. The exercise is easy to spot and relatively easy to learn (if not master), There are plenty of bench-press programs you can follow to increase your strength.

2. Flat Bench Dumbbell Press

Why it's on the list: With dumbbells, each side of your body must work independently, which recruits more stabilizer muscles; dumbbells are harder to control than a barbell. Dumbbells also allow for a longer range of motion than the barbell bench press, both at the bottom and top of the movement. Flat dumbbell presses allow you to hoist a fairly heavy weight, and they make for a good alternative if you've been stuck on the barbell bench for ages.

3. Dips For Chest

Why it's on the list: First off, make sure you're doing dips that emphasize the pecs: Put your feet up behind you, lean forward as far as possible, and allow your elbows to flare out as you dip. Chest dips are a great spotter-free alternative to the decline press.

4.Pec-Deck Machine

Why it's on the list: Chest flyes are hard for many trainees to learn with dumbbells or cables because the arms need to be locked in a slightly bent position for the duration of the exercise. Luckily, the pec deck simplifies things because it allows you to work in only one pathway. So, this exercise is a great movement teacher, and you can go for a great pump without having to balance any weights.

5. Incline Dumbbell Press

Why it's on the list: Dumbbell presses make everybody's top 10 list, but with an adjustable bench you can do a number of things you can't with a fixed bench. Our favorite: changing the angle of the incline from one set to the next, or from one workout to the next. Hitting a muscle from varying degrees of incline angles builds it more thoroughly.

5 Drinks Bad For Your Health!

1. Juice

Whether it's "fresh squeezed" or pasteurized and from a carton, juice is a quick way to add calories. How? One cup of orange juice can have as many calories as six oranges (whoa!), as well as sugar. While not all juice is created equal (i.e. fresh squeezed is better than concentrate), an eight ounce glass can set you back about 120 to 150 calories. Instead: Have a piece of fruit with breakfast — the pulp will help fill you up and give you fiber — and drink water with a slice of citrus.

2. Sugary coffee drinks

Frappuccino, Dunkaccino, mochaccino: They're all bursting with sugar and calories — up to 1,000 of them. The only waistline-friendly 'cino worth having is a cappuccino (just espresso and milk). So unless you're actively making a coffee beverage your dessert, avoid sugary syrups, whipped toppings, chocolate shavings, and caramel "drizzles." Plus, though they contain caffeine, you'll feel an extra crash and burn once the sugar high wears off.

3. Sports drinks

See above: if you're not a high-performance athlete, you don't need an electrolyte replacement drink to help you stay fueled and at the top of your game. Your half hour on the elliptical does not warrant a 24 ounce Gatorade-guzzle before you hit the showers. These drinks are designed to help athletes stay energized and appropriately hydrated from the right balance of readily available carbs (sugar) and replete minerals (sodium, potassium, and chloride). They'll add calories, and if you have a sensitive tummy, they may also make you a little nauseous. Stick with water.

4. Protein shakes

Are you an Olympic athlete? If the answer is yes, you can have a pre-made protein shake — only when you're in a pinch! — to meet your energy needs. If you're not, then skip these. Muscle milks and powdered shakes tend to be loaded with sugar and unnecessary nutrients. (And can we agree they taste like Elmer's glue?) A good rule of thumb: Drink your water, eat your protein. Traditional sources like milk, yogurt, eggs, seafood, chicken, and leaf beef are always a better bet.

5. Sweetened iced tea

If it's pre-sweetened, it's not for you. Period. You're better off ordering an unsweetened version and adding a teaspoon (or two) of sugar on your own for sweetness. That way, you can control how much you add and cut the total sugar content by more than half.

Check More Info About Healthy Drinks :

Top 4 Healthy Drinks

Tips for Eating

These practical tips cover the basics of healthy eating and can help you make healthier choices.

The key to a healthy diet is to eat the right amount of calories for how active you are so you balance the energy you consume with the energy you use.

It's recommended that men have around 2,500 calories a day (10,500 kilojoules). Women should have around 2,000 calories a day (8,400 kilojoules).

1. Base your meals on higher fibre starchy carbohydrates

Starchy carbohydrates should make up just over a third of the food you eat. They include potatoes, bread, rice, pasta and cereals.

Choose higher fibre or wholegrain varieties, such as wholewheat pasta, brown rice or potatoes with their skins on.

They contain more fibre than white or refined starchy carbohydrates and can help you feel full for longer.

Keep an eye on the fats you add when you're cooking or serving these types of foods because that's what increases the calorie content – for example, oil on chips, butter on bread and creamy sauces on pasta.

2. Eat lots of fruit and veg

It's recommended that you eat at least 5 portions of a variety of fruit and veg every day. They can be fresh, frozen, canned, dried or juiced.

Getting your 5 A Day is easier than it sounds. Why not chop a banana over your breakfast cereal, or swap your usual mid-morning snack for a piece of fresh fruit?

A portion of fresh, canned or frozen fruit and vegetables is 80g. A portion of dried fruit (which should be kept to mealtimes) is 30g.

A 150ml glass of fruit juice, vegetable juice or smoothie also counts as 1 portion, but limit the amount you have to no more than 1 glass a day as these drinks are sugary and can damage your teeth.

3. Eat more fish, including a portion of oily fish

Fish is a good source of protein and contains many vitamins and minerals.

Aim to eat at least 2 portions of fish a week, including at least 1 portion of oily fish.

Oily fish are high in omega-3 fats, which may help prevent heart disease. 

4. Eat less salt: no more than 6g a day for adults

Eating too much salt can raise your blood pressure. People with high blood pressure are more likely to develop heart disease or have a stroke.

Even if you do not add salt to your food, you may still be eating too much.

About three-quarters of the salt you eat is already in the food when you buy it, such as breakfast cereals, soups, breads and sauces.

5. Do not skip breakfast

Some people skip breakfast because they think it'll help them lose weight.

But a healthy breakfast high in fibre and low in fat, sugar and salt can form part of a balanced diet, and can help you get the nutrients you need for good health.

A wholegain lower sugar cereal with semi-skimmed milk and fruit sliced over the top is a tasty and healthier breakfast.

Healthy Eating

What is a healthy diet?

Eating a healthy diet is not about strict limitations, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, improving your health, and boosting your mood.

Healthy eating doesn’t have to be overly complicated. If you feel overwhelmed by all the conflicting nutrition and diet advice out there, you’re not alone. It seems that for every expert who tells you a certain food is good for you, you’ll find another saying exactly the opposite. The truth is that while some specific foods or nutrients have been shown to have a beneficial effect on mood, it’s your overall dietary pattern that is most important. The cornerstone of a healthy diet should be to replace processed food with real food whenever possible. Eating food that is as close as possible to the way nature made it can make a huge difference to the way you think, look, and feel.

By using these simple tips, you can cut through the confusion and learn how to create—and stick to—a tasty, varied, and nutritious diet that is as good for your mind as it is for your body.

The fundamentals of healthy eating

While some extreme diets may suggest otherwise, we all need a balance of protein, fat, carbohydrates, fiber, vitamins, and minerals in our diets to sustain a healthy body. You don’t need to eliminate certain categories of food from your diet, but rather select the healthiest options from each category.

Protein gives you the energy to get up and go—and keep going—while also supporting mood and cognitive function. Too much protein can be harmful to people with kidney disease, but the latest research suggests that many of us need more high-quality protein, especially as we age. That doesn’t mean you have to eat more animal products—a variety of plant-based sources of protein each day can ensure your body gets all the essential protein it needs.

Calcium. As well as leading to osteoporosis, not getting enough calcium in your diet can also contribute to anxiety, depression, and sleep difficulties. Whatever your age or gender, it’s vital to include calcium-rich foods in your diet, limit those that deplete calcium, and get enough magnesium and vitamins D and K to help calcium do its job.

Carbohydrates are one of your body’s main sources of energy. But most should come from complex, unrefined carbs (vegetables, whole grains, fruit) rather than sugars and refined carbs. Cutting back on white bread, pastries, starches, and sugar can prevent rapid spikes in blood sugar, fluctuations in mood and energy, and a build-up of fat, especially around your waistline.

How to make vegetables tasty

While plain salads and steamed veggies can quickly become bland, there are plenty of ways to add taste to your vegetable dishes.

Add color. Not only do brighter, deeper colored vegetables contain higher concentrations of vitamins, minerals and antioxidants, but they can vary the flavor and make meals more visually appealing. Add color using fresh or sundried tomatoes, glazed carrots or beets, roasted red cabbage wedges, yellow squash, or sweet, colorful peppers.

Liven up salad greens. Branch out beyond lettuce. Kale, arugula, spinach, mustard greens, broccoli, and Chinese cabbage are all packed with nutrients. To add flavor to your salad greens, try drizzling with olive oil, adding a spicy dressing, or sprinkling with almond slices, chickpeas, a little bacon, parmesan, or goat cheese.

Satisfy your sweet tooth. Naturally sweet vegetables—such as carrots, beets, sweet potatoes, yams, onions, bell peppers, and squash—add sweetness to your meals and reduce your cravings for added sugar. Add them to soups, stews, or pasta sauces for a satisfying sweet kick.

Cook green beans, broccoli, Brussels sprouts, and asparagus in new ways. Instead of boiling or steaming these healthy sides, try grilling, roasting, or pan frying them with chili flakes, garlic, shallots, mushrooms, or onion. Or marinate in tangy lemon or lime before cooking.