4 Week Fitness Plan to Transform Your Body With 6 Exercises

Let’s start the new month with this 4 Week fitness plan that will help you achieve incredible goals.

There is a reason why people love this fantastic workout program. It has something to do with the six exercises you are going to see below.

Their simplicity and effectiveness have made lots of people commit to them. It’s easier when you know what exercises you are doing today and whether you need some variations or not.

The benefits of exercising are enormous. I shouldn’t be telling you this again, but I want to remind you that exercises help you:

• Burn Fat
• Stay Healthy
• Become Fit
• Improves the lungs
• Aids the Heart
• Enable blood vessels to deliver oxygen quickly and efficiently
• Aid Develop various health problems
• Decrease depression
• Battle anxiety
• Improve overall mood

…and much more.

With that being said, are you ready to get familiar with these six exercises as a part of the 4 Week Fitness Plan?

They are separated into three different categories:

Category No.1: Core

• Basic Abdominal Exercises
• The Plank

Category No.2: Upper Body

• Push Ups

Category No.3: Lower Body

• Buttock Exercises
• Squats

The exercise that goes without a category here is cardio or yoga. I love them both, and you can do them whenever you want. You just need 30 minutes of cardio every day or every second day to get your body and soul going.

Here is the 4 Week Fitness Plan:

Week #1:

• Stretch for 10 Minutes
• 4 Minutes of Core Exercises: 2 Minute General abs + 2-minute Plank
• 1 Minute of Upper Body Workout: Push Ups
• 4 Minutes of Lower Body Exercises: Squats for 2 Minutes + Buttock Exercises for 2 Minutes

*Take a 20-second break after each category

Week #2:

• Stretch for 10 minutes
• 3 Minutes Basic Abs
• Three Minutes Plank
• 3 Minutes Push Ups

Week #3:

• Repeat week number one. You can increase the tempo. You can add a minute onto every exercise regime to spice things up for better results.

Week #4:

• Repeat week number two. Same thing here. You can increase the tempo and add a minute to every exercise for better results.

*Note: You need to do these exercises for six days a week for four weeks.

You are going to see the first results after a week or two. Keep a good ratio and balance in your meals, and you are on a good path for becoming healthier and fit.

Don’t forget to share this 4 Week Fitness Plan with all of your friends. They will thank you for it.

Source: The Hearty Soul

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4 Ways to Treat and Prevent Plantar Fasciitis at Home

Plantar Fasciitis is probably the most painful thing you are going to feel in your foot. It’s this foot condition that’s common.

Over 50% of all Americans suffer from this pain and don’t know what to do about it.

Visiting the doctor means going to the pharmacy and buying prescription meds that lower the pain occasionally.

Plantar Fascia is the thin ligament that spreads from the heel to the front of your foot.

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What causes it?

Weight gain, repetitive motion, standing for a long time during the day, and something similar.

The pressure you put on the ligament cause pain and inflammation. The best part is that you can do something to prevent plantar fascia.

Treating it:

Doing simple exercises do a great deal of relieving pain and relax the tight muscles and relieve the symptoms.

All of these exercises are done seated so that you can feel the bigger benefits.

Exercise #1:

Cross one leg over other pull upward on the big toe and hold for 15 seconds. Release and make three repetitions. Switch feet.

Exercise #2:

Stretch the leg in a lung-like move and hold it like that for 30 seconds. Make three repetitions with each leg.

Exercise #3:

Roll your foot over a water bottle. A glass bottle will give you the best results.

Exercise #4:

Place a folded towel and place it like on the picture you will see below. Pull upward and stretch the foot. Hold it like that for 30 seconds. Make three repetitions with each leg.

How to prevent this from happening again?

There are four things you can do to avoid plantar fasciitis.

Start with buying proper shoe support. Make sure they are comfortable and avoid poorly manufactured ones.

Short, but regular exercise. That will keep you in shape and will relax the muscles.

Take it slow. Rest your feet. Make sure you rest that ligament every time you do something for a longer period.

Maintain healthy weight. That’s how you relieve the extra pressure on the feet.

These are the four ways to treat and prevent plantar fasciitis.

Don’t forget to share this with all of your friends. Use the sharing buttons below and watch what happens.

Sources:

Healthy Food House

Diet of Life

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4 Truths about C-Section Future Mothers MUST Know

On the other hand, being a mother is full of happiness, pleasure, proud moments, and more.

The feeling that you got a beautiful creature on this planet is amazing. Only parents can talk about it as they know the feeling.

It’s a turbulence of emotions. All the difficult times during the 9-month period are gone in that very moment when you hear your baby cry for the first time.

Many women want to give birth to their baby naturally. It’s like a tradition our grandparents left us.

However, many mothers these days go with a C-Section as the easiest and “painless” method for giving birth.

Mama Natural

I gave birth to both of my kids with a C-Section, and I can tell you that it’s not painless at all.

The real pain comes after.

But that’s how nature wanted to be.

It’s a challenge and requires strength and courage to do.

That’s why I wanted to tell you this for you to discover the truth behind it.

Here we go:

1. Truth #1 – Mothers can’t feel if everything is OK until they leave the operation room

C-Section is performed when there is something wrong with the baby or the mother. It’s too risky to go naturally, and the doctors go with this procedure.

The worst part is that the doctors are not aware if everything is okay until the anesthesia is worn off.

Future mothers need to know that they will be conscious the whole time. You won’t feel a thing, but you will feel the movements inside of you. It’s not the best feeling in the world.

However, the thought of the reward that comes after this procedure is what leads them through and keeps them strong.

2. Truth #2: Mothers bravely face all the consequences of this method

C-Section is a big surgery. Things could go bad in a matter of seconds. It’s hard for the father, as well. All members of the family share the same pain of “waiting” for any news related to the birth process.

The mother is alone in the room. Without the needed support from the loved ones. However, they battle through the feat and use every last drop of strength they require.

The award comes in the form of an angel they unconditionally love.

3. They go through recovery as heroes

After the baby is born and everything goes as planned, the mother’s world starts spinning around the child. She welcomes the challenges with open hands as the post-surgery pain and discomfort are left behind.

She puts taking care of her child in front of everything. Imagine the inner strength a mother finds to survive all of this and push forward.

They need tremendous love and help from their husbands. No matter how hard this looks, the newborn’s face and laughter will make the pain go away.

4. The “Forever-Scar.”

Fit Pregnancy

I call it the sign of strength, unconditional love, and sacrifice. Some mothers don’t realize how vivid this scar will be.

It fades with time, but the C-Section leaves mothers with a good reminder of the day their kid was born. This scar is the price you pay for your beautiful child. It’s the eternal tattoo you will appreciate forever.

Remember that when your baby gives you the first look with those beautiful diamond eyes, everything will become history.

It’s the moment you will never be able to forget.

Feel free to use the sharing buttons below and share this with all of your friends.

Source: David Wolfe

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4 Tasty Fat Melting Tea Recipes You Need Now

The fat melting tea recipes you are going to see below are a MUST in your fat loss diet.

There is a simple explanation to this.

The tea comes as a soothing beverage that fits perfectly in the evening when you want to watch an excellent movie.

When you have a strong desire for some sweets or snacks, you can go with some of these teams to do good for your body.

Some people say that the tea doesn’t have anything that could help you. They can’t see the benefits of it.

However, when you are on a healthy diet and exercise at least four times a day, the tea is much needed with its antioxidants and powerful features.

It’s unassumingly strong and boosts your organism to melt the fat.

So, after tons of researches, I want you to show what the science found.

The following fat melting tea recipes are giving the best results when you want to lower the fat percentage in your body.

White Tea

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According to a study in the journal Nutrition and Metabolism, the white tea blocks the formation of new fat cells while boosting lipolysis. That’s the process of breaking down the stored fats in your body.

Another study says that the white tea is a rich source of catechins. It’s an antioxidant type that can speed up the liver process of turning fat into energy.

Impressive huh?

Barberry Fat Melting Tea

Bembu

This tea contains berberine. That’s a fat-frying chemical.

A study from Chinese researchers says that berberine prevents weight gain and possible development of insulin resistance in rats that were fed with high-fat diet.

That’s not the only study about Barberry.

Other studies talk about the plant’s ability to boost energy expenditure and decreasing the receptors on the surface of the fat cells. The whole process makes the fat cells unable to absorb “junk” that comes in their way.

So, a cup of barberry anyone?

Rooibos

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The naturally red and sweet tea that comes from the Rooibos bush is a very powerful fat-melter.

Research by the South African researchers says that the polyphenols and flavonoids in the tea prevent the formation of new fat cells by 22%.

Pu-Erh Tea

The Chinese researchers wanted to get deeper into the roots of this fermented Chinese tea.

They divided the rats into five groups and fed them various diets for two months.

There was the control group, one group was given a high-fat diet without tea supplementation, and three additional groups that were fed with varying doses of Pu-Erh tea extract.

These researchers came to a surprising discovery.

The tea significantly lowered the triglycerides concentrations and belly fat in the high-fat diet groups.

Maybe these findings will have a slightly different impact on human’s fat, but the results definitely open the door for further tests.

There you go. Amazing fat melting tea recipes you can make right now.

You will be able to notice the benefits in no time.

Don’t forget to share this with all of your friends.

Source: EatThis

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4 Skin Damaging Beauty Habits You Thought Are Healthy

Trying to keep our skin smooth and beautiful is something we all have in common.

Especially the women.

We would do anything to keep it like that. That’s why we are always late for our husbands.

But, we are worth waiting. Can I get an amen?

This post should be considered as a warning for all of us. There are some unhealthy habits we thought were healthy and helped our skin.

I was surprised by some of them.

Damaging Beauty Habit #1: Excessive Cleansing

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It’s vital for a woman to perform a cleansing. However, doing the same method 3-4 times a week will harm your skin.

Over-Cleansing removes the natural essential oils and dehydrates the skin. That’s why after a week you notice some invites wrinkles and acne.

Damaging Beauty Habit #2: Hot Showers

We all love hot and soothing bath. It relaxes our body and opens up the clogged pores. However, by exposing yourself too much to higher temperatures, your delicate facial skin could suffer.

You will notice some wrinkles on the upper skin of your face. That’s the result surface erosion.

Damaging Beauty Habit #3: Over-Exfoliation

We exfoliate the skin just to unclog those pores and avoid getting acne and other skin problems.

It’s recommended to exfoliate our skin two times a week.

However, most women don’t take this limit seriously and proceed with five-six times a week.

Over-exfoliation disturbs the pH levels of your skin and eliminates the natural skin moisture.

The skin will become dry and break easily.

What’s more, hard scrubbing will damage the fine layer of your exposed skin.

Damaging Beauty Habit #4: Heavy Makeup

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By making the previous three skin harmful habits, you seek help in makeup. That’s not a bad thing if you keep it moderate.

But most of the women experience bigger skin problems, and they put heavy makeup to cover up the cracks or wrinkles.

You have to know that by doing this you are making things worse.

Putting heavy makeup on your skin increases the spread of acne on your face and increase the pressure on the skin cells. It affects the balance and opens up your skin for the infections to attack it quickly.

WARNING: Sleeping with your makeup on doubles the exposure to damages. The makeup contains chemicals that react with your skin and could ruin it forever. Remove your makeup and moisturize your skin before you go to sleep.

I hope these four skin damaging beauty habits you thought are healthy and helping opened your eyes going further.

It’s time to stop doing something that damages our skin.

Make sure you tell your friends about it.

Feel free to use the sharing buttons below and share these damaging habits with them.

Sources:

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Let’s Go Healthy

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4 Simple Steps That Will Remove Your Double Chin

Gaining weight and the fat going to your arms and belly is not the only problem you will face.

The fat doesn’t have a clue where it’s headed. The price you pay is enormous because it can transform your body into something bad.

I hear women complain all the time, but they don’t want to take action and fix the problem.

Can you imagine that there are potential clients who ask me how to bring order to the fat and make it go to their boobs?

It’s ridiculous.

You can’t tell the fat where to go. The only thing you can do is force it out.

That’s why I am here. For the past year, I’m sharing ideas, tricks, tips, and exercises how to become healthier and get rid of the unwanted weight.

Same thing different day. Today I’m going to share with you how to get rid of the double chin.

The simple exercises you are going to see below will strengthen up the loosened skin underneath your chin.

Your face will transform, and you will finally get the wanted results.

Let’s start:

#1 – The Kiss

• While standing, tilt your head back and look toward the ceiling.
• Pucker your lips and “kiss the ceiling.”
• Hold the kiss for five seconds.
• Relax your lips and return your head to a neutral position.
• Repeat this 15 times.

#2 – Stick it Out

• While facing forward, open your mouth wide.
• Stick your tongue out slowly over a five count, until it is as far out as possible.
• Return the tongue to your mouth over another five count.
• Repeat this 10 times.

#3 – Jaw Jut

• Tilt your head back and look toward the ceiling.
• Push your lower jaw forward to feel a stretch under the chin.
• Hold the jaw jut for a 10 count.
• Relax your jaw and return your head to a neutral position.
• Repeat this 10 times.

#4 – Neck Roll

• While standing, drop your chin forward to your chest.
• Slowly rotate your head to the right.
• Hold your head for a five count.
• Slowly rotate your head back down so that your chin is to your chest.
• Continue to rotate your head to the left.
• Hold your head for a five count.
• Repeat this for 30 seconds.

When do you start?

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Source: blog.auntyacid

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