How to maintain Fitness of Your Body

            How to maintain Fitness of Your Body 

No.1 Training with fun

When it comes to body-shape change, strength training and high-intensity cardio are the indisputable winners. However, for some people, hitting the pavement burns the fat like nothing else. We all know how hard it is to maintain a long-term running program without a specific goal in mind, so look at what fun runs you can enter in your local area. Give yourself at least eight weeks to train and stick to a strict and consistent program. Once you've completed it, why not set your sights on a half-marathon?

No.2 Let's learn about exercise

To get big results you need big exercises such as the dead lift. It targets the hamstrings, gluts, lower back and core. Bending forward gets harder as we get older and back injuries are often due to a lack of skill in this movement. But with a bit of practice, most women can dead lift their own body weight. There's a challenge for 2012. Just remember, it won't happen overnight. Build up the weight slowly once your technique is correct.



No.3 Take a full range motion

It's a lot easier to do a push-up that goes halfway to the ground than a push-up that goes all the way to the ground. The weakest part of a push-up is at the bottom and this is therefore the part that needs the most training. This is the case with all exercises: the deeper you go into them, without feeling pain in your joints, the better your gains will be. Keep reminding yourself it's not an exercise unless you have taken it through the full range of motion. You'll really feel it the next day!


No.4 Do weighted squats

It may not sound very feminine, but weight training needs to be high up on your list of training focuses for this year. Strength training burns serious amounts of fat and tones your whole body. Squats are the first exercise you should do. Learn to do them perfectly without weight, then add weights as you get stronger. And I'll let you in on a little secret. The vast majority of the amazing-looking real women who grace these workout pages are taking this advice. It really does the job.

No.5 Do twists

Old-school weight machines only move your body in one line. Unless you are completing a rehabilitation program, ditch the machines, use free weights or your body weight and train the way you use your body in real life, by adding twists. A controlled twist is dynamite for your core and obliques. Just make sure you do it with control and you don't experience any back pain. Bring on that 2012 toned tummy!




No.6 Take your body some lovely
In between all this training, book yourself in for some pampering sessions. Having a regular massage is a great way to reward your body for its hard work. A deep-tissue massage also encourages any muscles that are tight or sore from training to relax and release. This is important to prevent injury in the long term. Have a massage once a month.

No.7 Work your completely core

Most people want a tighter tummy but don't know what training is required. Sit-ups and crunches only tone the six-pack muscles; they won't tighten your tummy or reduce girth. For that you need core posture work. Almost every exercise, from squats to push-ups, has a core component. Focus on maintaining your posture during all your exercises and you'll work your core. Add core-specific moves, such as planks and core climbers,and you'll see results.


No.8 Balance your works with charts

Make sure you don't just work certain parts of your body and neglect others. Here are the tips getting your workout balance right.






No.9 Make your abs burn

The sayings "feel the burn" and "no pain no gain" may seem old school, but if you're trying to get a six-pack and you don't feel a serious burn when you work your abs, your chances of success are slim. The abs are inactive, yet sensitive muscles. They are happy for the muscles around them to do the work and they complain when they are called upon. So when you're using them correctly, you'll know all about it. Refine your technique until they burn every time.









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How to grow your Health First

                                How to grow your Health First 

    Drink eight 8-ounce glasses of water each day. 

    Eat a healthy breakfast and small, nutritious meals throughout the day. 

    Include lean protein, vegetables, fruit, low-fat dairy, and whole grains in your diet. 

    Exercise for at least 20 to 30 minutes five days a week . 

    Get enough sleep as is recommended for your age. 

1.Drink more water.

 Adult humans should drink 2-3 litres or roughly eight 8 oz glasses  of water per day whilst children should drink 1-2 litres  or roughly five 8 oz glasses.That is in addition to things like tea and coffee. Water keeps bodies at the correct temperature and removes toxins that are the inevitable result of metabolism and industrial life. You'll be healthier automatically.Water also clears your skin, helps your kidneys, helps to control your appetite, and keeps you energized. If being healthier, more wakeful, and having better skin isn't motivation, what is

    It also keeps you from drinking unhealthy beverages like soda and juice which are high in calories. The body barely registers the intake of these unhealthy drinks and yet you still feel thirsty hundreds of calories later. If you need the taste, splash some lemon lime or 100% juice into your water. However, be sure that you eat plenty of calcium-rich foods, such as broccoli, to support healthy bones as you grow older.

2.Eat breakfast.

A light, healthy breakfast is sufficient enough to reap the benefits of eating early. If it's comprised of lean protein and whole grains, then it will keep you from gorging at lunch. Research shows that breakfast-skippers actually eat more. So to curb your appetite, don't skip the first meal of the day.
Instead of two chocolate doughnuts and a coffee that's more cream than anything else opt for eggs
fruit and for a beverage skimmed milk fresh orange juice or tea.The healthier your breakfast is the more                                                                                 energized you'll feel throughout the day and the                                                                                        more you won't need to eat later in the day.

3.Eat well throughout the day 

If half of your plate is vegetables and fruit, you're on the right track. Add in lean protein, low-fat dairy, and whole grains. Once a steady eating pattern has been established, your body will feel more comfortable. There may be a period of time when your body is wondering where the sugary foods went, but once you're over the hump, you'll feel better than ever.

Remember that not all fats are bad for you. 

Good fats can be found in oily fish like salmon and tuna, 

avocados, nuts, and olive oil. 

These are essential to a well-balanced diet.

4.Eat at the right times.

A good time for a healthy easy to digest evening meal is between 17:00 and 20:00.it's best to avoid late night snacks because they fill you with unnecessary calories and can disrupt your sleep.

If you do need that midnight snack stick to unsalted nuts seeds fruits  and veggies.

Snacking isn't bad for you if you do it right. 

In fact, eating "constantly" can keep you from feeling deprived and going for that third piece of cheesecake when the cart rolls around.

Just make sure it's all in moderation.

5. Consider going meatless

. In case you haven't noticed, meat hasn't played much of a role in what we've talked about so far. Being vegetarian is a good way to reduce your calorie intake and get loads of vitamins and minerals, but that being said, it can be done wrong.

While it's not the best idea to go fully vegetarian, most people do eat far too much meat. 

A good idea is to change the amount and types of meat you eat: swap pork chops for lean chicken; steak for tuna.

                                                                         A high-fiber diet is easily had without meat. 

Fiber has been shown to lower your cholesterol, control your blood-sugar levels, improve your bowel health, and make you less likely to overeat. 

The recommended fiber intake is 30g a day for men and 21g for women; after the age of 50  this jumps up to 38g for men and 25 g for women. 

Some good sources of fiber include fruits and vegetables with the skin  whole grains and legumes.

Top 10 MOTIVATIONAL FITNESS QUOTES THAT’LL GET YOU MOVING

Need an extra boost to get to the gym this morning? Having trouble sticking to your fitness plan? Well, get ready to take your fitness to the next level with 20 of my favorite motivational fitness quotes.

Repeat the following quotes to yourself, write ’em down on a post-it note, channel your positive thoughts, and go hard today. I hope these help to kickstart your day, as they have with mine!

Presented By S F Health Tips 

1. When you’re at the gym feeling like you’ll never be one of those people who look like they’ve been at it their entire lives, remember that they all started somewhere.

2. 70% of people that start a fitness plan quit. Except you. Not this time.

3. Take care of your body, it’s the only place you have to live.

4. No, your legs aren’t that tired. Yes, you can breathe. Keep going.

5. Work out because you love your body, not because you hate it.

6. Health is not about the weight you lose, but about the life you gain.

7. Sore…But worth it.

8. The body achieves what the mind believes.

9. It doesn’t get easier, you just get better.

10. The hardest lift of all is lifting your butt off the couch.

Using This Simple Kitchen Tool Helped Me Drop 108 Pounds

Erika Chacon, 31, 5'4", from Rialto, Calif.
Before: 265 lb., size 18/20
After: 157 lb., size 6/8
Total pounds lost: 108 lb.
Total sizes lost: 6/7

Whether I was grazing on junk food all day or bingeing on Hot Pockets and Oreos after hours, my adolescent eating left much to be desired. Playing softball in high school helped keep my weight in check, but the excess calories started catching up to me in college. Once I graduated, my activity level really plummeted, and the pounds began piling on. By September 2015, I was up to 265 pounds. I felt so embarrassed when my then-boyfriend saw the number on the scale. Soon after that, a stranger assumed I was pregnant. I knew I needed to make a change.

Revamping my habits

To start, I researched how to do meal prep. I would buy anything green and clean, putting together healthy combos of lean turkey, brown rice, and seasoned veggies. I also hit the treadmill at the gym. At first, I felt ashamed when I couldn’t jog for longer than a minute and the girl next to me was logging miles. But I reminded myself that I was making this decision for me, no one else. By exercising daily and eating better, I lost about 45 pounds in three months. Then I hit a roadblock: The number on the scale wouldn’t budge. Panicked, I decided to overhaul my routine.


Measuring up

I started counting calories and using a food scale to keep an eye on my portions. I wanted to make sure I wasn’t eating more than I was burning. I also upped my strength training, integrating squats, lunges, and the occasional TRX class into my routine. The result: a tighter and 60-pounds-lighter frame in six months. These days I’m 157 pounds and still working out six days a week. Even better, now I’m the girl on the treadmill racking up the miles—at a seven-minute-mile pace!


Finish breakfast with something sweet

Wrap up your morning meal with dessert—yes, really. In a Tel Aviv University Medical Center study, one group had a 304-calorie breakfast with 10 grams of carbs, while the other group ate a 600-calorie breakfast with 60 grams of carbs, which included a small sweet, such as chocolate, a doughnut, a cookie, or cake. Halfway through the 8-month study, both groups had lost an average of 33 pounds per person. At the end, however, the low-carb group regained 22 pounds, while the dessert group dropped an additional 15. Researchers say the dessert-eaters reported dealing with fewer cravings, and had a better chance of sticking to their calorie requirements for the rest of the day.

Homemade conditioner for damages hair

Long, shiny and thick hair is the symbol of your health not only exterior but interior too. When you see you hair is damaged the first think come into your mind is to deep condition it and you by commercial products for it but don't forget these commercial products can damage your hair, so what you guys think about homemade conditioners, yes i am talking about homemade conditioners and the good thing is these conditioners has no side effect so feel free to use it.market as it is homemade so just open your refrigerator and you will find a  I will tell you about two most effective homemade conditioners. There is no need to visit shop open you fridge and you will see an excellent conditioner. So lets take a look on these conditioners.

Method 1.EGGS AND LEMON CONDITIONER

S F Health tips

INGREDIENTS

1. Eggs

2. lemon juice

3. honey

4. sparkling water

METHOD

Take 2eggs, 4-5 tsp of honey and few drops of lemon juice. Mix all of these ingredients in a blender and make a paste. First shampoo your hair and then put that conditioner for 15 minutes and rinse it with cold or normal water. You can use it daily

BENEFITS OF THIS CONDITIONER

1. Eggs in this conditioner will give shine to your hair

2. Honey  will moisture your hair

3. Lemon is used to lighten hair.

Method 2. MAYONNAISE AND OLIVE OIL CONDITIONER

S F health tips

It is a super duper deep conditioner, some of my friends use it and it works miracle for them. I hope it will work for you too.

INGREDIENTS

1. Mayonnaise

2. olive oil

3. eggs 

METHOD

Take egg yolk of 3 eggs, 1/2 cup of olive oil and about 1 cup of mayonnaise. Blend all of these things together. Now apply thoroughly trough you hair, do not shampoo afterwards, just let the paste on your hair for 20 minutes and then rinse it with cold water. 

BENEFIT OF THIS CONDITIONER

1. Olive oil will make you hair look shiny.

2. Mayonnaise will moisturise your hair and give a radian look

How to get rid of dark circles overnight

Causes and Remedies: Dark Circles Under Eyes

Dark circles under the eyes (periodontal dark circles or periodontal puffiness) can be a big worry for the beauty-conscious as well as for normal people. These circles or bags take away the freshness of the face and leave the person looking pale, ill, even old.

Dark-colored semicircles under the eyes, or shadowed grooves called “tear tracks,” may give the impression of age or ill health. But this impression may be incorrect; appearance is not necessarily reality.

Usually, dark circles are more a cosmetic issue than a real health concern. A person with dark circles under his or her eyes may not be old or unwell, but just have unusually thin skin, unusually highly colored blood vessels, puffy skin, sagging skin, or hyper pigmented skin under the eyes, either for genetic reasons, or because of some temporary condition.

In many cases, there are things you can do to reduce or prevent dark circles. In all cases, makeup can do wonders to change the way they look (see the video below).

Causes of Dark Circles

Let’s discuss the ultimate causes of dark circles. There are many causes, so there are many actions you can take to address them.

• Thin skin under the eyes. Skin under the eyes is thinner than skin elsewhere (half a millimeter or less, as opposed to about two millimeters), and so is more transparent; it shows the blood vessels underneath more clearly than other skin does. Skin under the eyes may be even more transparent if it is pale due to anemia or pregnancy. The blood beneath it appears bluish rather than reddish because skin transmits blue light better than other colors. Thus skin around the eyes may appear bluish, brownish, or even greenish, depending on a person's basic skin color.
• Extra melanin (dark pigment) in the skin around the eyes. This hyper pigmentation is common among people of South Asian or Mediterranean descent. It is genetic and has nothing to do with age or illness. A dermatologist may treat this pigmentation pattern with a cream including hydrocodone (bleach).
• Shadows from sagging skin under the eyes. Skin may sag into a pouch y, hammock-like shape because age and sun have destroyed much of the collagen and elastic, the stretchy proteins that make young skin look smooth and taut. The sagging skin is thinner in places, and so looks darker, and the “tear trough” area under the hammock looks dark because it is in shadow.
• Shadows from puffiness or edema. Fluid retention can cause the skin to dome up around the eyes, leaving a shadow below. Allergies, crying, temporary illness, excessive salt consumption, or stress (which releases cortisol and increases blood volume) can cause puffiness.

Home Remedies for Dark Circles

There are many things you can do to eliminate dark circles under your eyes and keep them from coming back.

• To reduce puffiness, a temporary cause of dark circles, change your sleeping habits. Sleep on your back, elevating your head with one or more pillows. Gravity lets fluid buildup drain away.
• Sleep well (doctors advise at least eight hours sleep daily) to have a fresh and circle-free face. Lots of sleep means less stress and thus less puffiness.
• Control allergies and the puffiness they cause. Take proper medication for allergies to airborne materials like flour or smoke. If you have dust allergies, make your bedroom as dust-free as possible: use bare floors, put dust covers on mattress and pillows, and remove or cover upholstered furniture, clothes, books, and papers.
• Remove all eye make-up, like eyeliner and mascara, before going to sleep. Anything that irritates eyes can leave them watery and puffy.
• Use a Neti-Pot to rinse the nasal passages, to relieve sinus infections and hay fever that cause puffiness under the eyes.
• Daily exercise circulates blood throughout the body and the face, reducing puffiness. Concentrate on yoga too, which stimulates your breathing, leaving fresh skin. 
• To eradicate morning puffiness and bluish color, apply something that cools the skin and the capillaries beneath it, reducing swelling and making the blood vessels less visible. Apply cucumber or potato slices, chilled spoons, or bags of ice water to the area around the eye for up to an hour and a half.
• Include plenty of green vegetables, fruits, and vitamins in your diet. Eat seasonal fruit like bananas, mangoes, and oranges, along with vegetables like spinach, greens, carrots, and brinjals (eggplant).
• Include plenty of iron in your diet, from whole grains, legumes, eggs, or iron supplements.
• Reduce salt in your diet to reduce puffiness.
• Arrange your life to reduce stress. Stress releases cortisol, which causes increased blood volume and puffiness, and has other undesired effects.
• Stay hydrated; dehydration causes thin and sagging skin. Use moisturizer. Limit cigarettes and alcohol.
• To keep looking young years longer, protect your face and eyes from the sun. Ultraviolet light from the sun destroys protein in the skin. Use sunscreen and a hat when you go out.

How to increase sex drive naturally

How to increase sex drive naturally

             The natural approach

natural approach

Not ready to hit the Viagra yet? Thanks to these 10 helpful tips, you may not have to. There are several alternative things you can try help get you and your partner back under the sheets (or wherever else strikes your fancy).

And don’t worry, you’re not alone. Sexual dysfunction affects both men and women of all ages. It can happen for a variety of reasons that include chronic illness, stress, and anxiety.

1.Take a bite out of a forbidden fruit

Little evidence supports the effectiveness of certain foods, 

but there’s no harm in experimenting.

Figs, bananas, and avocados, 

for example, are considered libido-boosting foods,

known as aphrodisiacs.

But these foods also provide important vitamins and minerals that can increase blood flow to the genitals and promote a healthy sex life.

2.Indulge in all things chocolate

Include chocolate 

Throughout history, chocolate has been a symbol of desire. Not just because of its delicious taste, but because of its power to improve sexual pleasure According to one study, chocolate promotes the release of methamphetamine and serotonin into your body. This can produce some aphrodisiac and mood-lifting effects.
According to another study, the effects of chocolate on sexuality are probably more psychological than biological.

3.Take your daily herbs

Next time you decide to sit down for a romantic dinner,
 add a little basil or garlic to your dish. The smell of basil stimulates the senses.

Take daily herbs

Garlic contains high levels of allicin,
and increases blood flow.

These effects may help men with erectile dysfunction.
Ginkgo biloba, an extract derived from the leaf of the Chinese ginkgo tree, is another herb found to treat antidepressant-induced sexual dysfunction.




4.Stick to one glass of wine

Stick to one glass of wine

Two glasses of wine might be one too many. Drinking one glass of wine can put you at ease and increase your interest in becoming intimate. But too much alcohol can ruin your ability to perform by affecting erectile function. Too much alcohol can also inhibit your ability to orgasm.






5.Take time to meditate and relieve stress

Take time to meditate and relieve stress

No matter how healthy you are, being stressed out is going to affect your sex drive. Women are particularly susceptible to the effects stress can have on one’s sex life.

Men, on the other hand, sometimes use sex to relieve stress. And sometimes differences in the approach to sex may cause conflict.

To relieve stress, participate in sports activities, practice tai chi, or take a yoga class.



6 Keep your relationship in check

Keep your relationship in check

After you’ve had an argument with your partner, chances are you’re not in the mood to have sex. For women, sensing emotional closeness is important to sexual intimacy. That means unresolved conflicts can affect your sexual relationship.

Communication is essential for building trust. It’s important to prevent resentments from building up.