10 Yoga Poses to Fight Depression and Anxiety 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 counsellor if you are having ongoing feelings of depression or anxiety and before trying any new exercise program. 1. 2. 3. 4. 5. & 6. 7. 8. 9. 10. Slowly wake up the body, wiggling the toes and fingers. 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. 20 Super Foods You Need to Build Muscle & Lose Fat To build muscle & lose fat, you need a variety of proteins, veggies, fruits, carbs, and healthy fats. Eating protein helps building & maintaining muscle. But it also helps fat loss: protein has a higher thermic effect than carbs/fats. Eating fats also helps fat loss: your body holds fat if you don’t eat fats. Fruits & veggies contain vitamins & minerals, necessary for recovery from your workouts. And carbs fuel your muscles so you feel full of energy at the gym. Lots of you struggle to get these foods. 1. Don’t worry about cholesterol in eggs. 2. 3. 4. 5. 6. 7. 8. Anything works: almonds, walnuts, cashews, hazelnuts, … Peanut butter also works as long as you buy natural peanut butter without added salts/sugars. 9. 10. 11. 12. 13. 14. 15. 16. 17. 18. 19. 20. Putting it All Together.
Ryan Reynolds Workout | Singapore Personal Trainer As I was watching Blade III Trinity, I noticed the actor Ryan Reynolds. His physique in the movie is well-ripped, for the upperbody that is. The movie and image search online however didn’t reveal his lowerbody like the legs. So I won’t know if he has a proportional body, but I’m pretty sure girls like his body type right. Not too beefy, just right about well-muscled in all the areas. As for guys, I’m sure you want such six packs, nice chest, defined traps and such right … well here’s Ryan Reynolds Workout for you to emulate. The transformation for him took five months, and at the end of it, he was at a 3% bodyfat. Keyword here is diet and goals, the same old shite I’ve been preaching all this while at this blog. The Workout Ryan Reynolds, “My trainer was a guy named Darren Chapman. Workouts were about 2-3 hours Generally starting off with around 500 – 1000 sit-ups. Lower abs are the hardest muscle to develop. The Diet Breakfast: 1/2 cup egg whites and 2 eggs. Lunch: Dinner: Typical Diet:
4 Great Core Exercises To Help Flatten Your Abs « Don't Eat Dirt Everyone wants flatter abs, and a lot of people try to “spot reduce” by doing ab exercises to try to get them. The problem is, you aren’t going to lose fat from your midsection by doing 1,000 crunches. It’s just not going to happen. What I like to do instead is Core Exercises. 7 Reasons Core Exercises are good for your personal training routine: Core exercises improve your balance and stabilityCore exercises don’t require specialized bulky equipmentCore exercises can help tone your absStronger core muscles make it easier to do almost all other physical activitiesCore exercises can be done at your own paceCore exercises can be done from the comfort of your own homeCore exercises can help you reach plenty of your other fitness goals Now it’s time for the workout. Breathe freely and deeply during each exercise. Click on the exercise name to see a video demonstration of the exercise. Key points – Exhale while raising your body. Place all your focus on the lower abdominal area contracting.
Sexy Legs Workout Posted by Cags R under Fitness & Training on 21 November 2012 at 1:00 AM With the holiday season fast approaching, you want to make sure your thighs and calves look hot in the tights for your elf costume - right fellas? That's why this week we're challenging you to this fast and effective bodyweight workout which will strengthen your legs - and as we all know, strong is sexy! Check out how to make the most of this workout for your lower abs, glutes and legs with this guide: how to perform exercises for the sexy legs workout and add the workout to your training now! Get more advice and Challenge ideas by signing up to Tribesports - it's free, fun and most importantly fitness focused!
Workout: 300 (Stay At Home) - Explore Fitness - I've been asked recently about posting a workout that can be done at home, with no equipment and one that can cater for beginner and for progression to intermediate and more advanced levels. So here you go! Warmup: 5 minute shadow boxing/skipping (or virtual skipping if you have no rope). Workout: Stay At Home Advanced: (300 reps) 50 Push-Ups/Press-Ups 50 Air Squats 50 Sit-Ups 50 Lunges 50 Chair Dips (dip using a chair/sofa) 50 Back Extensions Intermediate: (200 reps) 40 Push-Ups/Press-Ups (2 sets of 15, 1 set of 10) 40 Air Squats (2 sets of 20) 40 Chair Dips (4 sets of 10) 40 Sit-Ups (2 sets of 20) 40 Back Extensions (2 sets of 15, 1 set of 10) Beginner: (100 reps) 20 Push-Ups/Press-Ups (4 sets of 5) 20 Air Squats (2 sets of 10) 20 Chair Dips (4 sets of 5) 20 Sit-Ups (2 sets of 10) 20 Back Extensions (2 sets of 10) Notes: The key here is to perform the circuit with as little rest as possible and to master each exercise with good and safe technique i.e. don't cheat the move. Let me know how you get on!
20 Minutes to a Better Bikini Body Each move in this circuit by Keli Roberts -- who's trained stars from Kirstie Alley to Cher -- tones several trouble spots at once. To do: Warm up with 5 minutes of light cardio: jump, march, whatever pumps your blood. Tackle the first three exercises consecutively and follow it up with 1 to 3 minutes of cardio. If you need to rest before the next three, walk in place for 30 seconds. Work toward completing the entire circuit (all nine moves with three cardio intervals) without resting. Do this three times a week, and you will feel more confident, and appear leaner, in just 21 days. Three-Way Squat Targets: Thighs, butt, core Stand tall (chest lifted, abs tight, back straight) with your feet shoulder-width apart and a 3 to 5 pound dumbbell in both hands in front of you.
Travel Workout: 20 Minute Sweat HIIT Bodyweight Workout! Looking to get a good sweat in? This 20 minute HIIT workout should do the trick! We tried this workout for the first time yesterday morning and it kicked our butts! If you’re looking for a little longer of a workout, check out our Cardio Crush Workout. As always, if you have any questions, feel free to ask! 1:00 Jump Rope (substitute with Run/Jog if you’d like don’t have a jump rope):30 Side Lunges:30 Bodyweight Squats1:00 Run/Jog:30 Burpees:30 Front Lunges1:00 Jumping Jacks:30 Mountain Climbers:30 Speed Skaters1:00 Butt Kickers:30 Lunge Kicks:30 Bodyweight Squats1:00 Run/Jog:30 Side Lunges:30 Push Ups If you see an exercise listed above that you’re not too familiar with please be sure to click the links below to find a video explanation of the exercise. Each full round is 10 minutes long.Try not to take breaks between exercises (if possible).Break for 2-3 minutes (or as needed) in between rounds.Repeat 2x for a solid 20-minute workout!
The making of an action hero body - Entertainment - Movies When I was hired to train an actor for an action film, the studio executives would express how important it was to transform their body so they looked like an action hero. That's why I made the decision to utilize the same method of dieting and training I used to win many of my champion body building competitions. Matt Damon and Kevin Spacey were extremely excited to work with me, which made my job a lot easier than it had been with some of my other celebrity clients. I have the actors do weight training in the morning and cardio at night. WEIGHT TRAINING SESSION(* — increase weight each set) Monday – Abs/Biceps/Triceps Abdominal Crunches - 3x50 Hanging Leg Raises – 3x30 Hyper Extensions – 3x25 Seated Dumbbell Curls – 3x15/12/10 * Standing Barbell Curls – 3x15/12/10 * Standing Cable Curls – 3x15/12/10 * Tricep Cable Pushdowns – 3x15/12/10 * Lying Barbell Tricep Extensions – 3x15/12/10 * Dumbbell Kickbacks – 3x15/12/10 * Wednesday – Rest Day
5 Exercises To Fix Hunchback Posture From Office Work Do you slouch in your office chair at work? Are you starting to notice rounded shoulders with your neck protruding forward? Do you stand up at 5 P.M. and feel like your back resembles a question mark? If you answered "Yes" to these questions, you are part of a growing trend of people who experience postural problems from working in an office. Slouching all day in an office chair forces your chest muscles to tighten, which pulls your spine forward and rotates your shoulders inward, while at the same time weakening the muscles of your upper back that aid in posture. In other words, you start looking like a hunchback and may experience pain in your neck, lower back, and even arms and legs. The good news is that Postural Kyphosis, the clinical term for this condition, is completely reversible. Chest Stretch Facing the corner of a wall, extend your right arm and put your hand against the side of the wall. Chest Compression With A Massage Ball Upper Back Foam Rolling Prone Y Extension Close Grip Row
15 Minute Workout - Denise Austin 15 Minute Chair Workout If you’re starting to lose your motivation to exercise at this time of year, don’t throw in the towel—just grab a chair. You can use it to change up your workout and increase calorie burn. Kick off your shoes and get situated in your family room or basement (you’ll need enough space to kick your leg back while standing by the chair). Do this routine twice a week and you should see results just in time for the holiday season! 1. Glute Kicks BKick your left leg straight back, keeping your foot flexed so it forms a straight line with your torso. 2. Hip & Thigh Trimmer BLift your leg a few inches, keeping your upper body straight and facing forward. 3. 4. Triceps Dip BBend your arms and lower down a few inches so that your elbows form a 90-degree angle. 5. 6. Full Body Stretch BLift up slowly from your waist, keeping your back and right arm straight. Full Body Stretch CKeep lifting until you’re bending back slightly, reaching your right arm behind you. Photos: Hilmar Meyer-Bosse/Woman's Day
How to Get a Complete Workout with Nothing But Your Body