Together we have made a difference for the Oceans

Drunk in Sweat (real time workout)

6 Tips For A Straight Back

The best 6 back exercises!

Back exercises help you to adopt a posture that impresses. People with straight back and haughty eyes have always been a great aroused admiration of others. And that’s exactly what exercises for back offers: a right posture, royal, impressive. In addition, you can rejuvenate the back exercises more effective than any treatment with Botox or plastic surgery. And maintain healthy bones means more than any lifting of the skin. Although bended back seems to be a characteristic of old age, most often it is caused by osteoporosis and spine damage in the upper back. Here are 6 tips to help you take a right posture during lifetime.

Back Exercises # 1: Unwind your back

Now that many people spend all day at the computer, it is important to straighten your back so that I improve flexibility. Merge your hands behind your head and pull your shoulders back to stretch your hamstrings muscles. And to maintain the health of the lower back have to get up on the scan every half hour to stretch or walk for a few minutes.

Back Exercises # 2: Keep your back straight

When you work in the office is best to keep your back and shoulders straight. It is a position that should come in reflex. It will take a while to become habit, it is therefore advisable to learn to always be aware of your posture, and for that are given yoga and pilates exercises. They will learn you to take a correct position every time you’re at the office.

 

Exercises for Back # 3: Strengthen the abdominal area

Yoga exercises and Pilates are great ways to strengthen the middle area of ​​your body: both abdominal muscles and the pelvic area. They are the foundation for good posture. In addition, if the abdomen is well developed bring other benefits to improving athletic performance to prevent urinary incontinence. Not only that, a strong middle area including improvements in sexual performance.

Exercises for back # 4: Say “ommmmm”

An excellent aid to learn to be aware of your body and strengthen your abdominal area is yoga. It is also a good way to improve and maintain flexibility and increase strength of all muscles in the body. Gradually began to practice yoga and learn to listen to how your body responds to certain stimulation. Hatha yoga is a good starting point for beginners. In addition, you need a good instructor to be sensitive to the needs and abilities and always ready to provide feedback.

Exercises for back # 5: Help your column

Older men and postmenopausal women have problems due to muscle weakness that surrounds the column. Therefore we prepared special exercises for lower back muscles, the neck, pelvis and abdominal muscles. Spine and muscles and body strength are important because they allow you to stay as long periods of time without feeling pain in the back.

Exercises for back # 6: Lift weights

The settlement takes your spine in height and can lead to hump in the upper back, the thinning of the bones due to osteoporosis.

Both men and women can prevent these changes for the worse by performing exercises with weights. Walking or climbing stairs also help strengthen bones.

Forced Small Changes

When you have to make small changes to a fitness workout?

Yes, there is the possibility that at some point, a fitness workout that gave amazing results in the first instance, now only give you … headaches. And not saying that is bad, any kind of movement is more than great for health. There are chances that your training doesn’t helps you anymore to achieve your goal. Or simply is not suitable to your body or the level at which you are in physically exercises.
So if your current fitness workout causes discomfort, it is essential to not give up, but to make small changes in structure. Here are the key moments that we should rethink training:

Permanent muscle soreness

It is perfectly normal to have muscle soreness, especially if you’re in the beginning. But when you feel it from a workout to other and do not even remember what it is like painless muscle, is time to ask yourself if maybe recovery breaks are too small or too rare. What can you do? After an intense workout, watch as the next two workouts to be easier, or increase recovery period.

Training does not work

It is normal to achieve so-called “plateau” where the scale no longer offers you any joy. And one of the reasons may be the overuse I talked about above. So you can take a few days break and then you can resume training, to see if there are improvements. On the other hand, new or increased exercise time / intensity exercise (not more than 10% per week!) can help considerably.

Joint pain

The most common cause of joint pain is the lack of warming and stretching exercises before training. 5-10 minutes of warming up is essential to prevent such injuries and pain. Inappropriate footwear is another major cause of joint pain. Make sure you wear a pair of shoes good for your feet, especially if you like to run. If pain persists, maybe it would be good to take a break from the exercises that put excessive pressure on the joints (jumping, jogging).  Try, for example, swimming or weight exercises.

Skip workouts

Always something prevents you from getting to the gym or out for a run: either you have a extra work, or you’re too tired. Idea is actually you have no time! You’re full of excuses. Establish a workout program, consult a specialist and try to get over the first 3-4 workouts. Then the 30-40 minutes of exercise will be a true joy every day!

Nervousness and irritability

Sports increases the release of endorphins, makes us happier and removes stress. Perfect really, with a small correction: when we over-trained! Workout  Intensity / frequency is too much. Too little importance is given to recovery leads to restlessness, nervousness, and even insomnia, especially if the training is conducted in the evening. Do not push your body like you will not soon meet the objective!

 

Treadmill Workouts For All Levels

 
 

• Getting started: If you're new to running, then try our 40-minute beginner treadmill workout. The workout combines walking and running to get your heart rate up while also priming your body for distance and speed. If you feel like the workout is too easy or hard, then play around with the speed, but be sure to give your body time to adjust to the physical demands of running for the first time.
• Walk-jog workout: Once you're feeling a bit more comfortable on the treadmill, give this workout that mixes walking and jogging a chance. The 60-minute workout alternates between walking briskly, jogging, and running slowly; plan to burn around 300 calories.
• Pyramid intervals: Keep boredom at bay with this 30-minute pyramid interval treadmill workout. By changing your running speed every minute, you'll also be winning the war against weight gain. Have more time to spare? Up the ante with our 45-minute pyramid interval treadmill workout.
• Get in, get out: If you're short on time but still want to get in a solid run, then give this 20-minute treadmill workout a chance. Not only will you play with speed, but also, the incline gradually gets harder, which means you'll feel like you got in a challenging workout in under 30 minutes!
• The 500-calorie workout: If you can find about 40 minutes in your day to do this high-interval treadmill workout, then you'll burn about 500 calories. Do it four times a week, and you're already down half a pound.
• Rolling hills: This treadmill hill workout will show you what it's really like to run in San Francisco. After doing the incline variations in this workout, running flats will seem like a breeze.
• Go for a hike: Even if you can't make it to Yosemite, this treadmill hike workout will mimic what it's like to be in the great outdoors. The 45-minute workout involves walking and jogging up steep inclines, so you'll strengthen your quads and work your butt.
• Graduate to a mountain: Once you've hiked up some hills, why not try for a mountain ascent? This treadmill mountain climb mixes a brisk walking speed with steep inclines.
• Add leg work: The treadmill doesn't have to be just about running. This treadmill leg workout allows you to go at a comfortable pace while mixing in lunges, squats, and pliés.
• Blast fat: Intervals are one of the best ways to fight stubborn belly fat. Say goodbye to your muffin top with this 45-minute treadmill interval workout. You'll run your heart out and walk out with 421 less calories than you came in with!
• Do double duty: Sometimes you need to mix things up, and we all know how important strength training is to a fitness regimen. This 45-minute plan starts on the treadmill and then finishes off with 15 minutes of strength training. If you're just feeling bored on the machines, then try this two-cardio-machine workout that utilizes both the elliptical and treadmill.

Smoothie Recipes for Everything – 18 Recipes to Make You More Awesome

Is there anything as versatile, adaptable and convenient as a smoothie? I doubt it. Nor are there many things as universally beloved. Smoothies are scrumptious, indulgent concoctions that tickle the taste buds and, inexplicably, with every sip make you feel just a little bit happier and make the world a little bit friendlier. The smoothie is so much greater than the sum of it’s parts. And just to prove the smoothie can do no wrong, it can actually make you more awesome too.

Smoothies contain a smorgasbord of ingredients, and depending on what you throw in, smoothies can ascend from mere flavorsome delight and sweet-tooth satisfier to the dizzying heights of muscle-building, energizing, health-enhancing superdrink. Why eat just one superfood, when you can combine a load of goodness into one easily digestible drink? Plus, it’s super quick and absurdly easy to prepare, making it weirdly efficient not just nutritionally, but generally. Created in the 1940’s, but perfectly designed for 21^st century living.

Smoothies can be tailored to suit your own needs. And while the flavors are virtually limitless, don’t just think about taste, but also why you’re making it. Do you want to lose weight or perhaps build muscle? Do you need a pick-me up or extra energy to power through an intense workout? Had a bad day and want to wind down? Or maybe you can’t get to sleep. With a little smoothie science, you can easily make a smoothie that doesn’t just taste good (or look pretty), but actually does something.

Just be sure to make your own smoothies. Firstly, it’s a lot cheaper. Secondly, and more importantly, you’ll actually make a better quality smoothie at home, compared to any smoothie you could buy. Your ingredients are fresh or frozen fresh; you’re not adding a ton of sugar to make it taste better or weird stuff to make it look prettier. Bottom-line is, you know what’s in it. Unfortunately, the raison d’être of smoothies appears to largely have been forgotten, and bought smoothies are less healthy, and more calorific than ever before. So, do yourself a favor and make your own.

The sweetness of your smoothie heavily depends on the ripeness of the fruit you add. If you find your smoothie needs a little more sweetness, try to avoid sugar (if you must, use brown sugar), and instead add a little honey (preferably Manuka!), cinnamon (sweetens without actually adding calories), xylitol, stevia, figs or dates.

1. PRE-WORKOUT SMOOTHIE

The idea of a pre-workout snack is to make sure you have enough energy and sufficient stamina to give your workout all you’ve got. If you’re hungry, you’ll lack energy and drive, which means you won’t be exercising as hard you could. Some people can get away with exercising on an empty stomach, but if you’re the kind of person who has to eat little and often to avoid feeling faint (or road rage), you’ll definitely do well to have a little something before your workout.
The ideal pre-workout snack should be easy to digest (to avoid an upset stomach during your workout) and rich in carbohydrates. Consume the smoothie at least 30 to 60 minutes before, depending on how much you’ve drunk/ how hungry you are and what’s in it. Remember, you only want to fuel up enough to bring your A-game. A pre-workout smoothie is not an excuse to down a days worth of calories from a smoothie bar. For maximum performance, keep it little and light.

• ½ cup frozen strawberries/ blueberries/ mixed berries
• ½ banana
• ½ cup low-fat Greek yogurt
• ¼ cup milk (skim/ almond/ soy) – enough to get your preferred consistency
• Ice cubes

2. POST-WORKOUT SMOOTHIE

After a strenuous workout your main goal is to hydrate, replenish glycogen stores and jumpstart muscle recovery. A post-workout smoothie should be made of carbohydrates and plenty of protein; it should also be relatively easy on the digestive system and quickly processed by the body. Just like pre-workout, a post-workout smoothie is not an excuse to down a pint or two of smoothie drink – its purpose is purely functional. Be sure to drink up within 30 minutes to 2 hours after your workout. If you’ve been exercising at moderate to high intensity for longer than 60 minutes, try to re-fuel within 30 minutes.

• 1 dash of cinnamon (helps regulate and keep blood sugar levels steady)
• 1 Tbsp natural peanut butter (or almond butter)
• 1 medium banana (preferably frozen for extra creaminess)
• 1/3 cup low-fat vanilla yogurt
• 1/2 cup almond milk
• 1 cup ice

To boost nutritional content try adding a handful spinach or kale.

3. MUSCLE BUILDER

Building muscle is not just about strength training, but ensuring you’re meeting your body’s nutritional needs and providing your body with sufficient protein. Research shows that consuming a protein rich smoothie post-workout can stimulate protein synthesis and muscle recovery, in other words aid muscle growth.

• 1 scoop chocolate whey protein
• 8 oz. low-fat chocolate milk
• 1 medium banana (frozen)
• Ice

4. WEIGHT LOSS SMOOTHIE

The goal here is to create a smoothie packed with nutrients that is super filling, but low in calories, that you can have for breakfast or lunch. In other words, it’s not a snack (i.e. in addition to regular meals), but a meal replacement (instead of meals). To make a meal, a smoothie needs to include carbohydrates, protein and a little fat. Fat is important because helps you feel full, as does protein.

• 1 tablespoon chia seeds
• 1 scoop whey protein powder
• ½ medium banana
• 1 cup frozen mixed berries
• ¾ cup milk (skim/ almond/ soy)
• 3 to 5 ice cubes

Mixed berries (carbohydrates) provide energy and are packed with vitamins, minerals, fiber, and are a natural sweetener. Chia seeds are incredibly rich in omega-3 fatty acids (healthy fat), protein antioxidants, vitamins and minerals. Chia seeds also contain super high levels of soluble and insoluble fiber, making them uncannily filling and a great addition to low-calorie smoothies.
Filling smoothie ingredients: chia seeds, ground psyllium husks, whey protein, low-fat Greek yogurt.

5. BELLY BUSTER

To make a belly-busting smoothie, add a source of MUFAs (monounsaturated fatty acids) and to aid weight loss add low-fat yogurt. Research shows that MUFAs help target belly fat, and yogurt has been shown to aid weight loss and reduce bloating (read more here).

• 1 Tbsp cold-pressed organic flaxseed oil (MUFA)
• 1 cup frozen unsweetened blueberries
• 3/4 cup milk (skim/ almond/ soy)
• 1/4 cup low-fat Greek yogurt

Sources of MUFA to add to smoothies: flaxseed oil, avocado, nut butter (e.g. peanut butter, cashew butter), dark chocolate chips

6. LOW CARB SMOOTHIE

Load up on high quality protein with a carbohydrate source packed with nutrients (i.e. fruit or vegetable). To sweeten use a sweetener such as Stevia or Splenda.

•  1 scoop protein powder
• 1 cup frozen, mixed berries
• 1 cup cold water
• ¼ cup low-fat cottage cheese
• 1 packet Splenda sugar substitute

7. METABOLISM BOOSTER

This tasty smoothie is designed to be filling, nutritious and boost metabolism. The base of this smoothie is green tea, which boasts both caffeine and catechins, substances shown to speed up metabolism. This smoothie is also rich in protein, which also has metabolism boosting effects.

• ½ tbsp honey
• 1 cup mango chunks
• ½ cup non-fat vanilla yogurt
• ½ cup brewed green tea, cooled to room temperature
• 1 cup ice (about 6 cubes)

8. PALEO POWER

This paleo friendly smoothie is filling and full of nutritional goodies. Herbal tea makes a great base as it is rich in anti-oxidants and depending on which herbal tea you choose will have specific health benefits (e.g. peppermint for digestive issues, etc).

• 1 scoop egg white protein powder
• 1 tbsp nut butter
• 1 cup frozen berries (mixed or otherwise)
• 1 cup brewed, chilled herbal tea
• ½ cup crushed ice

9. THE INVIGORATOR

This green smoothie will energize and invigorate the senses.

• 1 teaspoon lime juice
• 1 tbsp honey (if needed)
• 1 handful of spinach (or other leafy greens)
• 1 apple
• 1 pear
• 1 ½ cups chilled ginger tea*
• Ice cubes

Bring about 2 cups of water to the boil. Grate or slice thinly about 1” of ginger root and add to boiling water. Cover saucepan and leave to simmer for 15-20 minutes. Strain. Cool.

10. BREAKFAST IN ONE

Smoothies are perfect for breakfast on the go. All the goodness of a healthy breakfast in one cup. Quick cook oats and nuts help to slow down the absorption of sugar from the fruit, keeping blood sugar levels steady, and giving you more energy for longer. Yogurt and milk are rich in protein, which makes this smoothie filling. The fruit are a source of vitamins and minerals, as well as fiber and carbohydrates, making the smoothie nutritious and energizing.

•  ¼ cup quick cook oats (not instant)
• ¼ cup nuts (walnuts, almonds, or pecans)
• 1 ripe banana
• 1 cup frozen fruit (mango, blackcurrants, or strawberries)
• 2 ½ tbsp low-fat yogurt
• 1 cup of milk (skim/ soy/ almond)

11. KOFFEE KICK

Wake up with this delicious blend.

• ¼ teaspoon cinnamon
• 1 frozen banana
• ¾ cup frozen low-fat vanilla yogurt
• 1 cup chilled strong black coffee

12. HANGOVER HERO

This smoothie is a meal in a glass and packed with nutrients to make up a little for last nights indulgences. Banana provides energy, ginger will help settle the stomach and help with nausea. Yogurt helps to soothe the digestive tract. Pomegranate juice super nutritious and contains high levels antioxidants. If you don’t have Pomegranate juice to hand, try cranberry or blueberry juice. Alternatively, add a cup of frozen mixed berries. Nut butter is rich in protein and healthy fats, which will help you feel full and provide lasting energy.

• 1 teaspoon freshly grated ginger
• 1 – 2 teaspoons almond butter
• 1 banana
• ½ cup low-fat yogurt
• ½ cup Pomegranate juice
• Ice cubes

13. SLEEP INDUCER

Is there anything worse than laying in bed trying to sleep, concentrating on trying to sleep, and thus not getting to sleep at all? You can’t mentally force yourself to sleep (a self-defeating effort); but you can physiologically. To that end, this smoothie is made up of foods (banana, peanut butter, milk) that contain tryptophan, a sleep-promoting substance, which is converted to serotonin or melatonin. This smoothie is also rich in carbs and calcium, which intensify the effect of tryptophan. Cherries contain melatonin and bananas are a great source of potassium and magnesium, which are natural muscle relaxants.

• 1 tbsp peanut butter
• 1 tbsp sesame seeds
• ¼ cup pitted cherries
• ½ banana
• 1 cup milk (skim/ almond/ soy)
• Ice cubes

14. THE CHILLAXER 

Sit back and chillax. Enough for two – or just one.

• 1 dash nutmeg
• 1 splash vanilla extract
• 1 tbsp honey
• 1⁄4 cup ground almonds
• 2 ripe bananas (preferably frozen for extra creaminess)
• ½ cup vanilla yogurt
• ¼ cup chilled chamomile tea
 (a calming tea)
• ¼ cup milk (skim/ almond/ soy)
• Ice cubes

 15. STOMACH SOOTHER

This all-rounder will address all manner of digestive woes. Papaya contains the enzyme papain, which has a soothing effect on the stomach and aids protein digestion. Ginger tackles nausea and fights flatulence. The probiotics in yogurt help increase friendly bacteria in your digestive tract, aiding digestion and reducing air. This smoothie is also rich in fiber. Fiber helps move food through the digestive tract, cleaning it out and removing toxins from the body.

•  1 tbsp ground flax seed
• 1 tsp sliced ginger
• 1 cup frozen sliced peaches
• 1 cup peeled, seeded, cubed papaya
• 1 medium pear, cubed, skin optional
• 1/2 cup low-fat Greek yogurt
• 6 ice cubes

16. THE DETOXER

The Detoxer looks just like a regular fruit smoothie, pinky red and smooth. It is in fact loaded with the goodness of beetroot and carrot, which are detox favorites. Beetroot boasts antioxidant, anti-inflammatory and detoxification properties and carrots are rich in anti-oxidants. Ginger is anti-inflammatory, while apples and pears are an excellent source of fiber, vitamin C and antioxidants. Spirulina is a super concentrated source of vitamins, minerals, antioxidants and protein.

• 1 tsp spirulina (optional)
• 2 tbsp fresh lemon juice
• 2 tsp minced fresh ginger
• 1 sweet apple
• 1 ripe pear
• 1 beet*
• 1 carrot*
• Ice

*Steam carrot and beet until just about tender (approx 10-15 minutes). Cool.

17. SKIN SMOOTHER

Just as weight loss is a combination of diet and exercise, so is great skin a product of good skincare and nutrition. This skin-smoothing smoothie is rich in anti-aging vitamin E, sun-damage-fighting healthy fats, collagen-boosting vitamin C, and wrinkle-reducing oleic acid from wheat germ, flaxseed, berries and avocado respectively.

• 2 tbsp ground flax seed
• 1 cup blueberries
• 1 cup pitted cherries
• ½ cup strawberries
• ¼ avocado
• ½ cup low-fat yogurt
• Ice cubes

18. IMMUNE BOOSTER

Boost your immune system and beat the cold and flu season with this smoothie loaded with beta-carotene and vitamin C from mango, cantaloupe, and pineapple, as well as almonds and almond milk, which are packed with zinc, an immune system booster.

• 1/3 cup ground almonds
• 1 cup chopped cantaloupe
• ½ cup cubed pineapple, fresh or canned
• 1 Banana
• 1 cup peeled, pitted, cubed mango
• ½ cup unsweetened almond milk
• Ice cubes

CORE SMOOTHIE INGREDIENTS

Below are the building blocks of any healthy smoothie. These core ingredients don’t just look pretty or taste awesome, but offer significant health & fitness benefits.

• Yogurt is packed with protein, calcium and tummy friendly probiotics. Go low-fat & Greek. Full fat yogurt is high in calories. Greek yogurt is high in protein & low in carbs. To up the protein content of any smoothie, try adding 1/4 to 1/2 cup low-fat Greek yogurt or silken tofu.

• Milk is another great source of protein, calcium & other nutrients. Go for skim milk. Can’t tolerate it? Try soy, rice or almond milk.

• Whey protein is an awesome means of boosting the protein content of a smoothie & also make it more filling. It’s a no-brainer for low-calorie smoothies. And of course, ideal post-workout.

• Fat has got a bad rap. But there are healthy fats that the body needs. Also, fat helps you feel full. Zero-fat foods are not filling. Your body needs fat to absorb important nutrients. Sources of healthy fats: fish oil, avocado, nuts, flaxseeds, peanut butter & more. Also, choose low-fat milk and yogurt, instead of the nonfat variety.

• Rich in potassium, vitamin B6& other nutrients bananas are filling, add sweetness, the mild taste means they go with almost everything & it’s rich consistency binds the ingredients in smoothies together.

• Berries are an antioxidant powerhouse, chock full of vitamin C & phytochemicals, conferring a plethora of health benefits. Naturally sweet & available fresh or frozen.

• Tea is a healthy & tasty way to customize a smoothie. Green tea, Rooibos, peppermint, etc. confer different health benefits. Try fresh-brewed tea, tea ice cubes or tea powders.

• What’s a smoothie if not cold & smooth? Use plain ol’ H2O or freeze fruit juice, green juice, tea, coffee, yogurt or milk. Also, try freezing bananas for extra creaminess.

People Are Awesome Women/Girls Edition 2013 HD HQ *New*

Best Motivational Speech Ever! HD

How To Make Amazing Naturally Flavored Water - by Herb Info

If you are a first-time visitor to Herbs Info, please be sure to like them on Facebook and receive there exciting and innovative tutorials on herbs and natural health topics!







Finally – a way to drink something that has tons of flavor as well as super health qualities! Although I say “finally” – aficionados of the natural way will not be surprised that these “ancient recipes” beat all comers. Because as they say, “There’s nothing new under the sun”! We think this is infinitely better than some trademarked artificial-additive drink in a plastic bottle. The link to the full recipe is at the foot of the article, after our commentary (as usual).
These easy-to-make natural waters are made with just water, fruit (organic please!), ice and herbs. They are full of nutrition, healthful qualities, delicious flavor and look fantastic as you can see! Imagine the reaction you are going to get from your guests! These drinks could also be amazingly perfect if you are detoxing or simply if you are seeking something that is refreshing and delicious without containing any artificial sugars or other chemical additives.
Another great benefit of this refreshing “DIY” fruit water, in addition to the amazing nutritional content: You are completely eliminating the use of evil plastic bottles.


Plastic bottles are reported to leach toxic chemicals such as BPA into their contents. Also, plastic garbage is spreading far and wide across the world… slowly breaking down and entering the food chain. This is horrendous and needs to stop! I think it’s time to start thinking seriously about banning plastic and using natural alternatives.
If you’re truly committed to caring about life and future generations, you will be doing all that you can to limit your use of single-use plastic bottles. Use (and re-use!) high quality food-grade glass containers. They don’t leach anything into your food, don’t contribute to the hideous mountain of discarded plastic.. .and they look cool as well. Speaking of which, did you know that you can get Ball Mason Jars on Amazon?
Here, then, is the link to the Five Amazing Recipes For Healthy Naturally Flavored Water
Note – it’s mentioned in the recipes at the link but we think it expedient to say it again – be sure to wash fruit thoroughly, especially if you are planning on leaving the drinks overnight before drinking them. You don’t want bad bacteria or even pesticides messing up your drinks.