Squats : You need: very little space and, if you can invest, a pair of dumbbells – heavy or light depending on the intensity with which you want to keep going (even without dumbbells the exercise can be done). Keep your feet slightly apart and bend your legs at the knees, keeping your back straight at all times. Try and push your buttocks out to achieve this. The lower you can sit and stand, the better the exercise is. Do about 20 reps of two times. If you are using the dumbbells, then hold them out in front of you (at an arm’s distance away from your body).   Flexibility Exercises : You need: a considerable amount of space to move your arms around. Stand with your feet together, slowly circle your arms so that you stretch your upper body. Do this about 5 times with both arms. Then, sit down and extend your knees out straight. Pump your ankles up and down to stretch the leg muscles out too. This exercise reduces the excess fat on both your arms and legs.   Jumps : You need to be careful of the ceiling for this particular exercise! Also, it warms the body up tremendously (for those living in cold conditions). All you have to do is jump as high as you can. But, if you aren’t used to working out regularly, then you can start slow and low. Beginners can do about 20 jumps and can slowly move onto about 50 jumping jacks. Do about 2-3 sets each time for breathers. This calls for a solid weight loss and toning of the leg muscles too.   Yoga : You need a mat to lie on and immense patience! It is an unconventional way to lose weight. The goodness of power yoga is that it quiets your mind, limbers your body and energizes you to the maximum. For example. Take a mat and lie down. Slowly breathe in and out. As you are breathing in, push your stomach out and as you are breathing out, pull the same in. Continue this slowly for about 10 times. It is an excellent way to lose tummy fat and it includes a good breathing technique.   These are a few indoor exercises you could use to shape your body in an efficient and easy manner! Hope this non-gymming, indoor regime does some good.

  Swimming is a great workout because you need to move your whole body against the resistance of the water. As well as being fun, swimming is a great way to keep fit, stay healthy and make friends. Swimming is a healthy activity that you can continue for a lifetime. It is a low-impact activity that has many physical and mental health benefits.   Swimming Health Benefits : 1. Swimming helps maintain the blood pressure and cholesterol of a person, thus ensuring the well being of his/her heart. 2. It is good for the health of your lungs and also reduces the risk of stroke, heart attack and diabetes. 3. It is perfect for those people who have a hard time carrying out weight-bearing, land-based physical activities. This is because your weight in water is about 1/10 of your weight on land. 4. For pregnant women as well as for people who are suffering from arthritis and back pain problem, there can be no better workout choice than swimming.

  ఆకర్షణీయమైన శరీర సౌష్ఠవాన్నే ఇంగ్లిష్‌లో బాడీ బిల్డింగ్ అంటారు. ఈ బాడీ బిల్డింగ్‌లో రెండు B అనే అక్షరాలున్నాయి. అయితే మంచి బాడీ బిల్డింగ్ కోసం మరో మూడు B లను గుర్తుంచుకోవడం చాలా మేలు చేస్తుంది. ఈ మూడు B లు వెయిట్ లిఫ్టింగ్ ప్రక్రియలో ఉపయోగపడతాయి. అవే... బ్రీతింగ్(Breathing), బ్యాలెన్స్(Balance), బడ్డీ (Buddy-స్నేహితుడు).   Breathing బ్రీతింగ్:వెయిట్ లిఫ్టింగ్ చేసే సమయంలో బరువును ఒకేసారి పెకైత్తే వేళ కొందరు ఊపిరి బిగబట్టేస్తారు. ఇలా చేయడం వల్ల మన రక్తపోటు అకస్మాత్తుగా పెరిగే అవకాశం ఉంది. అందుకే బరువును ఎత్తే సమయంలో ఊపిరి బయటకు వదలాలి (ఎక్స్‌హేల్ చేయాలి). అలాగే బరువును కిందికి దించే సమయంలో ఊపిరి పీల్చుకోవాలి. (ఇన్‌హేల్ చేయాలి). వెయిట్ లిఫ్టింగ్‌లో ఇది ఎంతో కీలకం. దీనివల్లనే మన కండరాలన్నీ సమానంగా పనిచేయడంతో పాటు కండరాలన్నింటికీ సమానమైన వ్యాయామఫలితం ఒనగూరుతుంది.   Balance బ్యాలెన్స్: వెయిట్‌లిఫ్టింగ్ సమయంలో మన రెండు చేతుల్లో ఇరువైపులా ఉన్న బరువును ఒకేసారి పెకైత్తాలి. అంతేగాని ఎక్కువ బలం ఉన్న కుడి చేతి బరువును కాస్తంత పైకి, ఎడమచేతిలో ఉన్న బరువును అంతకంటే కిందికి ఉండేలా బరువులెత్తకూడదు. ఇలా బ్యాలెన్స్ లేకుండా బరువులెత్తితే అది యాబ్స్, క్వాడ్స్, హ్యామ్‌స్ట్రింగ్స్, డెల్టాయిడ్స్, పెక్టోరల్ కండరాలు... ఇలా అన్ని కండరాలపైనా దుష్ర్పభావం చూపుతుంది. అందుకే మనం బాడీబిల్డింగ్ కోసం చేసే వెయిట్‌లిఫ్టింగ్‌ను చాలా తక్కువ బరువుతోనే మొదలుపెట్టడం మంచిది.   Buddy బడ్డీ (స్నేహితుడు): బాడీ బిల్డింగ్ కోసం బరువులు ఎత్తే సమయంలో ఒక స్నేహితుడు తోడుగా ఉండటం ఎంతైనా మంచిది... అవసరం కూడా. బరువులను ఒకరే ఎత్తలేని సమయంలో స్నేహితుడు సహాయపడతాడు. ఒకవేళ బరువు ఎక్కువై ఒకరే దించలేకపోతుంటే గాయపడకుండా కాపాడతాడు. అంతేకాదు... వ్యాయామంలో ఎవరైనా తోడు ఉండటం అటు హుషారుపరచడానికీ, ఇటు ఒకరి తర్వాత మరొకరు చేస్తున్నప్పుడు మధ్యలో కొద్దిపాటి విశ్రాంతినివ్వడానికి... ఇలా ఎవరైనా తోడుండటమన్నది అన్ని విధాలా ఉపయోగపడుతుంది.

  Some very simple but effective exercises to lose belly fat: Stretch 1 – Lie down on a floor mat. Position your legs vertically up and stay in this position for 5 to 15 seconds. This can be repeated thrice. Stretch 2 – Lie down on a floor mat. Stretch your legs straight. Place your hands behind your head and lock your fingers. Now raise your torso and bring it towards your knees. Stay in this position for 5 to 10 seconds and slowly return to your lying position. Repeat this for 15 times in sets of 5. Stretch on Chair – Lie down on a floor mat and position yourself with a chair so as to raise your legs on the chair. Your legs should be at 90 degree to the rest of your body. Place your hands behind your head and clasp your fingers. Now lift your torso and rise up as if you want to touch the knees. Continue for 15 minutes and repeat in sets of 3 or 4. Cycling – Lie down on a floor mat. Raise your legs and rotate them as if you are pedalling a cycle vigorously. Repeat the exercise for five minutes in sets of three.

Foods To Eat & Avoid During Ulcer     For Stomach Ulcers Foods To Eat : Hunger and overeating should be avoided. So it is beneficial to eat four to five light meals throughout the day. Intersperse these with snacks in between. Eat more of milk, fish and eggs in each meal. These will supplement the much required protein. Take a glass of raw goat milk every day. Drink eight to ten glasses of water every day. Boil cabbage leaves in water and drink it like a soup. This is very good in providing relief from the ulcers. Drink almond milk which is made by blanching almonds in a blender. Eat bananas throughout the day. To keep the acidity of the stomach at the lowest level, take antacids one to three hours before a meal. The food must be chewed properly so that it gets easily digested. You should also eat slowly and be relaxed.   Foods To Avoid : Do not go to bed just after eating. Ensure a gap of at least three hours before sleeping. Do not take bed time snacks as it can cause gastric acid secretion at night. Avoid coffee, tea and other beverages as they can cause discomfort to the body. Though milk gives relief, it must not be used as a substitute to antacids.   For Oral Ulcers Foods To Eat : Eat only those foods that are easy to digest. Carrot juice fast for a period of one to three days is excellent. Drink two to three glasses of wheatgrass juice every day. Increase the intake of foods rich in vitamin B12, like shell fish, soy products. Eat soft grains that are well cooked. The vegetables should not be cooked too much. Take plenty of vitamin C in the form of citrus fruits like lime and orange. Foods To Avoid : Completely avoid or minimize dairy products and oily foods. Sweet eatables like candies and pastries should be avoided. Do not consume raw fruits. Too much salt content in foods is also harmful. It is better not to take animal proteins.

  It is important to eat not just well, but eat voraciously if you wish to flaunt a sinewy self, without burdening yourself with weights. However, that doesn’t mean that you go lavish with your food habits or stuff your tummy with junk foods. The cue is to gorge on high protein diet, without compromising on the quantity. If you have little idea on how much to eat, just double up your calorie count and feel the bulging difference.   If you are trying to add more muscle to your frame, staying away from the treadmill would help. Cardiovascular exercises tend to burn both fat and muscles, which makes the body grow lean. If you are into cardio exercises, cutting down on your time by half would help you build muscles, without compromising on your fitness.   Stretching has more benefits than one can possibly imagine. So, if you are planning to put on some muscles, stretching out your tendons would help them bulge out better. Stretching is recommended both before and after workouts to avoid injuries and sprains and relax muscles too. Stretching is also known to add up to body flexibility and keep the muscles agile and fit.   Many people make the mistake of working out only on specific muscles that they wish to build and not on others. Do not do that. This will build those muscles, but will not make the overall frame look balanced, giving your body a bulky look. No one likes a bulky body, right? So, keep your daily work out balanced. Focus on a full body work out rather than isolated muscle building. This would be the best way to gain muscle.   If you are eyeing to pack in some extra muscles sans weight exercise, going for supplements would make a huge difference. Often normal diet fails to fill up for that extra nutrition. In that case, you can add up supplements to enhance nutrition quotient in your diet. You can resort to whey protein or other body building supplements to get quick results. However, taking supplements won’t be just enough. You will need to work out simultaneously for the supplements to show right results.   Body building is never an easy bet and it needs real motivation and dedication to achieve results. It is important to replenish your body with a healthy diet that is high on nutrition. Remember to include loads of fruits into your diet. Bananas are possibly the best bet in this case. Bananas will not only boost your stamina and pep up your energy levels, but will also add glow to your skin. It is important to cut down on alcohol and smoking, if you wish to have long-term results. Addiction of intoxication will only impede with your stamina.   Did you know that you could build muscle in the bed as well? Body packs in more muscles when it rests. Thus, a good night sleep is crucial to muscle building. Just catch up with your eight hours of sleep and watch those muscles popping out.

  significance of liquid diet Liquid Diet Ideas :     Water : Our bodies are made up of 70% water and with a liquid diet involving lots of fluids, body can get completely water replenished and fully working.   Water is the most essential part of any diet. Why? Simply because it removes all the chemicals and toxins from the body by flushing them out, improves blood circulation, rehydrates the body of lost water and nutrients and helps indigestion. In short, it helps in weight loss!   What you need to remember about a liquid diet is that only water is not enough to keep you going for a long period of time. It can be used as a part of the detoxifying diet but cannot support vital body functions on its own.   Honey in water is the secret to losing weight as it prevents constipation and hence is a way of removing unwanted material from the stomach. Another good cleanser is warm water with maple syrup.     Juices : One of the best substitutes for plain water is juice. They can be made from either fruit or vegetable, the latter being more healthy as fruits contain natural sugars. A combination of carrot and beetroot juice is said to be the best for weight loss. Juice fasting has become the latest trend among a lot of celebrities and some swear by it makes them reduce weight within a few days. Orange juice is said to be excellent as it acts as a detoxifier and provides energy to the body. Its only disadvantage is that it creates idle acids in the body.   Lime juice is another good example of something that can be involved in a detox diet. It should not be consumed solely as it can corrode the inner lining of the stomach. But, on the other hand, when ingested, it has cleaning properties and helps in ridding your tummy of all toxins. Be aware that it does not provide any nutrition to the body.   A mixture of vegetable and fruit juices (such as carrot and apple) is commonly taken in due to its palatable nature. Protein shakes are given in times of extreme cases, when the diet is continued for a longer period of time. They are available in the market for instant use.   Before involving yourself in a weight loss program using liquid diets, it is highly recommended that you visit a nutritionist or a doctor to help you prescribe one for your body type.  

  To begin with, warm up your muscles with 10 to 15 minutes of cardio-muscular activities such as jogging, cycling, swimming or walking. Never stretch cold muscles.   Stretch your full body starting with the muscles in your upper body and complete shoulder. They include biceps, triceps, neck, chest and back stretches. Gradually move on to the lower body and perform core, glute, hip, hamstring, quad, calf, ankle and foot stretches.   Steadily, deepen your stretches and you will be able to hold stretches more easily. Every time your stretch, try to reach an inch farther than you normally do. Feel the intensity of the stretch and hold it there.   One of such stretches is forward stretching. Stand in an upright position with your feet together. Raise your hands and try to touch your feet. Hold the position as long as you can and feel the pain. Repeat 3 to 4 times in each session and over time, you’ll be able to bend down more with ease.   You can also try sideways bending. Stand upright with your legs apart. With one hand on your waist, raise the other hand and try to bend it sideways. Stretch your hand as far as possible. Reverse the position and repeat the exercise with the other hand. Repeat 3 to 4 times.   For calf stretching, stand upright with legs together. Elevate your body by standing on your toes. Hold the position for sometime and repeat several times per day.   Another excellent stretching exercise is the hamstring stretch. Stand upright with your legs apart. Bend one leg at knee and grasp your foot with one hand. Press it against your buttocks and repeat with the other leg. Perform 4 to 5 times per session.   While doing your stretches, breathe deeply and evenly. Do not hold your breather while stretching. The oxygen that you breathe while stretching goes directly to your muscles.   Prevent yourself from dehydration by drinking water which can otherwise result in muscle cramps and decreased flexibility. Hydrate thoroughly prior to stretching and after the session.   Never stretch past a point where you can feel pain. Do not push yourself beyond limits as you can injure yourself stretching. Flexibility will improve over time.   You can also opt for yoga or dance classes. In fact, dancing and aerobics are the best ways to improve flexibility.

  Diet Before Running   Follow A High-Carb Diet : For a vigorous run, carbohydrates are highly essential for providing the maximum energy, apart from fats and proteins. Though our body stores a significant amount of carbohydrates, it demands more energy for running. Thus, to exceed the amount already stored, you have to supply your body with more carbohydrates. Hence, your diet should ideally comprise of 60% carbohydrates, 20-30% proteins, and 10-20% fats. Include high-carb foods like breads, pasta, noodles, cereals, rice, couscous, and fruits and vegetables in your diet days before you are preparing for the run. Further, do not miss on digging into large portions of complex carbohydrates, such as spaghetti, pasta, brown rice, potatoes, grainery bread, bran, corn, and peas. On the day of the run, consume your last solid meal at least two hours before the race to avoid cramping or nausea.   Have Plenty Proteins : Most runners believe that proteins help in improving performance and hence, they ultimately end up gorging on copious amounts of protein-rich foods. Though proteins are essential for rebuilding broken or damaged muscles, including too much protein can affect your workout negatively since they take longer time to digest compared to carbohydrates. However, for those who cannot go without proteins, consider low or non-fat dairy products, lean meats and legumes, such as beans and lentils.   Drink Lots Of Water : Keeping yourself dehydrated during the run can adversely affect your health, resulting in nausea and cramps. Thus, make sure that you do not run on an empty stomach and keep yourself hydrated. Even during your race, if you’re given an option to choose from food and fluids, always go for fluids. You can opt for fruits if they are on the menu.   Decent Fatty Foods : Fats serve as a great source of energy once the carbohydrate stores have been burnt out. But they have only one drawback. They do not digest easily and hence, can impair performance. Nonetheless, you can consume a decent amount of fatty foods, such as flax oil, salmon and olive oil. But as you gear up for the race, keep your fat consumption minimal, something like a peanut butter spread on toast or a small cup of yogurt.     To sum up, eat good and nutritious pre-run meals as you prepare yourself for the great run. With the above listed ideas, what to eat before running would no more be a mystery. Enjoy gorging and healthy running!

  Dance Aerobics : If the very thought of back-breaking exercises keeps you off the treadmill, here is one fun workout to go for. Dance aerobics helps to tone up your body, supercharge your stamina as well as boost your mood. It is one sure known way to stay happy and healthy. Dance aerobics increases your blood circulation, relieves stress and depresses your cholesterol levels. As for the options, you can choose any one from the following popular aerobics dance forms - hi-lo aerobics, hip-hop aerobics, funk and jazz aerobics.     Hi-Lo aerobics is one energetic aerobic workout that involves speedy drifts and is good for the abs, heart, calf, legs and thighs. As for hip-hop style, it is a fun combo of funk and contemporary dance steps that includes maximum usage of your energy and initiates quick burnout of fats. Funk and jazz aerobics is a low-impact, but fun workout that helps you stay high on energy and low on weight for long. It includes electrifying jazz steps, funk twists and yoga. Whatever be your choice, at the end of each day, you would surely dump a little of that excess fat.   Step Aerobics :   Step aerobic exercise is a more intense, low-impact form of physical exercise, aimed at toning the lower body. For this form of aerobics, you need to position a footstep in the front elevated platform and just try jogging on and off it, replicating the course of action for quite a few minutes. This is known to be easy on your joints, as compared to the regular jogging. You can also try climbing the staircase, up and down, for best results.   Low Impact Aerobics : Low-impact aerobics is indeed the right choice for people trying to lose weight, without taxing themselves much. It involves continuous rhythmic movements that are focused on muscle toning, wherein at least one foot is in contact with the floor at all times. This is ideal type of exercise for seniors, pregnant women and overweight people.   Spot Jogging :   One of the most easygoing aerobic exercises you can go for is the spot jogging. Instead of taking on to the streets, just try staying in one position, as you jog. Start on a low speed mode, increasing the intensity and duration as per your convenience. Regular indulgence in this kind of aerobic exercises will prove helpful in the long run.   Cycling :     For those who have jumbo sized thighs, cycling would be the most helpful way to tone them to shape. Well, if you don’t know how to ride a bicycle, there is no need to hit the panic button. This form of aerobic exercise does not demand you to be a skillful cyclist. All you have to do is to get a stationary cycle to get your thighs in shape and pedal your way to good health. Cycling is known to boost your lungs health, keeping you healthy, fit and strong.   Kick-Boxing :   Kick-boxing is one great way to flex your muscles and get them in shape. You can easily do it at home, except for the fighting element. The different types of kicks are an amazing way to stay fit and kicking for years.

  Power yoga, a dynamic fitness based derivative of yoga, is modelled on Ashtanga yoga. With new power yoga centres cropping up in every Indian metro today, it is no longer restricted within the realm of the rich and famous. Power yoga is fast becoming an increasingly budget-friendly and viable fitness option for all of us. If you’ve been wondering about whether power yoga is the right choice for you, or not, look no further. We ask holistic health expert,Mickey Mehta, to tell us about why you should consider switching to power yoga today.   What is Power Yoga? Due to its up tempo and brisk nature, power yoga is essentially like an aerobic workout, where yoga poses are done faster and in continuation. Power yoga when practised regularly and under supervision helps your body achieve stability, balance, posture and tone. It is a fast paced work out and can be practised by anyone who enjoys exercising.   Benefits of Power Yoga : 1. Calorie burning. 2. Increases stamina, strength, flexibility and tone. 3. Promotes blood circulation and boosts the immune system. 4. Alleviates stress and tension. 5. Eliminates toxins through sweat.   Is Power Yoga better than other Cardio Routines or Strength Training? An hour of power yoga burns only up to 200 calories per hour; which is lesser in comparison to other workouts like aerobics (400 calories per hour), swimming (350 calories per hour at moderate speeds) and jogging (300 calories per hour at slow speeds). But, power yoga tones your body without stressing your joints and muscles too much, which might be a plus point for older people. Moreover, since the asanas target the spine, power yoga helps maintain proper posture while strengthening your back. An added advantage of the strenuous repetition of asanas is the stamina you build over each session. Every power yoga asana involves concentrating on your breathing and the part of the body that is being worked upon, improving your focus.   Our take: If your aim is to burn fat and lose weight, you are better off opting for another kind of cardio workout like running or swimming and later take up power yoga to tone your body further. Whether it competes with strength training or not, completely depends on how regularly you practise power yoga. You’ll find equal numbers of supporters on both sides of the spectrum, some who consider strength training a far superior physical workout, and some who say that power yoga is a more holistic approach to physical fitness. The bottom line remains that whether you’re pushing weights or completing rigorous power yoga asanas, you are always supposed to focus on your breathing and regularity of workout. Aerobic exercises like power yoga and anaerobic exercises like weight lifting, both, heavily depend on the human body’s breathing function to burn calories, or build muscle tone, while strenghthening your body and building stamina.

  Skipping : Skipping is one of the easiest exercises to increase your height. Jumping increases the blood circulation and helps the muscles of your lower body grow. Eggs : Eggs are also rich in the 3 vital nutrients calcium, proteins and Vitamin D. Having soft boiled eggs with milk will really help you grow taller. Milk : Milk gives you all three nutrients that you need to grow tall. You get calcium, Vitamin D and proteins all together from milk. Vertical Hanging : Holding on to vertical bars and hanging from them helps to increase your height. If you do this at a younger age, your spinal cord and vertebral column will grow. Vertical Stretch : Stand straight on your toes, raise your hand over your head and try to stretch as far as you can. This helps all the muscles in your body stretch and grow. Cobra Pose Of Yoga : Lie flat on your chest on the floor mat. Then keep your lower body still and lift your upper body to the fullest. This pose resembles the action of a snake raising its head. This helps your upper body muscles stretch and grow longer. Leg Kicking : In martial arts, leg kicking is a vital warm up exercise. Stand still in one place. Now keep your thighs straight and start kicking the lower portion of your legs rigorously. This helps the lower parts of your legs grow. Animal Proteins : Animal proteins like chicken, beef etc help your muscles to grow. They give you lots of raw proteins that are required for muscular growth. Soyabean : For vegans, soyabean products are the best way to get proteins. You can have soya chunks, tofu, soya milk etc to give your muscles a boost to grow. Coral Calcium : Calcium derived from sea corals is one of the purest forms of calcium. You can have this coral calcium to increase bone density and growth.

  Steps To Do The Woodchopper Pose :   Stand straight with your legs wide apart and your shoulders squared. You can clutch your knees slightly. Now raise your hands above your head and clasp them as if you are holding an axe. Breathe in and while exhaling, bend down with full force as if you are chopping wood. You are supposed to exhale with a 'ha' sound that is typical while doing hard labour. Pass your hands and head in between your legs when you bend down. Raise yourself to the standing position and start all over again.   Benefits Of The Woodchopper Pose :   This yoga pose is mainly a breathing exercise. It opens up your lungs to suck in more air. This pose also helps to release tension that can cramp your muscles. In the old times it was a common saying that hard labour relaxes you. So in this pose you are basically imitating the motions of hard labour so that you can release pent up tensions and stress. Releasing stress is also helps you breathe easy. If you are looking to have a flat tummy, this an excellent yoga pose to try. The sharp bend works on your abdominal muscles. It also helps to improve digestion. Additionally, this yoga pose also works on your hamstrings and thigh muscles. Sports-persons are generally prone to hamstring injuries. The woodchopper pose comes as a very good workout for them.

  “TAIJI QIGONG” EXERCISES TO STAY MENTALLY FIT   Find your inner peace by slowing down your workout for a happier, healthier you. Touch The Sea, Look At The Sky Benefits: Lower back, heart, lungs TECHNIQUE -Place your right foot forward. -Place (‘Laogong’) both the hands over (‘Zusanli’) your right knee. The weight sinks through your front foot and your upper body remains light. -Slowly transfer your weight backwards, as you raise your arms up and outwards. -Repeat on both sides. Laogong: A pressure point on the centre of the palm of the hand . Zusanli: A pressure point a few inches below the outside of the knee. There are many ways to refresh or fill energy in you. You can put on your favourite music, go out for a brisk walk or a fast run or add another kilo to your dumbbells. Ultimately everyone needs a healthy balance of exercise and relaxation to achieve good health – that’s why we have got some real good workouts combining the two. You are surely gonna love. Inner energy and inner peace for busy people like us, is not just about sitting in lotus position and chanting ‘om’. Those who have heard about the Chinese martial art “TAI CHI” may have come across “QIGONG” before. Also known by its full name of “Taiji Qigong”. A set of 18 exercises that are used to promote the body’s natural healing energy to reduce stress levels and increase your quality of life. How does it work? Focusing on postures and breathing, qigong is aimed at improving physical and mental health. ‘The exercises can help to promote the body’s natural healing energy, reduce stress and create a feeling of wellbeing,’ explained by Ronnie Robinson the director of Taiji Europa. You know Acupuncture, don’t you - The Chinese theory of internal energy pathways, or meridians, through which ‘qi’ or ‘chi’ – energy – flows through. Ronnie explains. ‘When the energy flow is regular the body will remain healthy. However, if there are blockages in this energy flow, problems can result.The interruption can be due to stress, poor eating habits, or even being too hot or too cold, creating a build-up which energy can’t freely flow through. Taiji Qigong art helps you to clear these blockages so that the energy can flow through the meridians with as little disruption as possible.’ Taiji Qigong is Simple - The movements are simple, slow and gentle, yet effective in restoring energy. The body is kept in alignment throughout, and breathing is soft and natural. You may not get your heart racing in qigong, but you’ll certainly benefit physically. Just like how birds don’t carry their stress and strains in their bodies, we too have to do it in the similar fashion. Try to follow the smooth, easy, natural movements that you see in the rest of nature.’ Give Qigong a go- Perform each move 8-10 times one after another to create a flowing routine. It is ideal performed in the morning for a gentle start of the day or you may also do it in the evening to unwind after work. Tips While doing Taiji Qigong- Listen to your breath Adopt a soft, natural breathing during the movements. Be aware of your body although aches and pains are sometimes normal, don’t overdo it. Listen to what your body is trying to tell you - ‘Sink’ your weight and ‘lighten’ your upper body to establish a connection with the ground by imagining your weight dropping deep into the earth, while your upper body floats upwards. The fact is, your upper body may be heavy with tension while you find it hard to keep your feet firmly on the ground. Maintain alignment Keep a natural arch in your back and neutral spine, the way we’ve evolved. Focus and intent Connect with all the movements you’re making and the directions you’re going. Be natural Think of the movements you see taking place in nature and try to follow suit.  

  Benefits of Banana Diet   1. Bananas are an excellent source of dietary fibre, both soluble and in soluble. The 6 gram fibre in a 2 banana breakfast can reduce caloric intake. Fibre bulks up in the stomach, lengthening feelings of fullness and pulls some calories through the digestive system before they can be absorbed. 2. It reduces the likelihood of overeating. 3. Avoidance of caffeine at breakfast results in reduced appetite and stable blood glucose levels. 4. Since dairy products and desserts are not allowed, calories are reduced by limiting fat and sugar intake. 5. Not eating after 8 p.m. reduces the tendency of late night intake of high calorie foods resulting in sound sleep. 6. Increased resistant starch consumption can increase fat burning and decrease fat accumulation.

  Cucumber comes with innumerable health benefits; the most significant one being that it aids in losing weight and slimming down more effectively. As it contains 95% of water and 5% dietary fibres, it thoroughly cleanses the body and frees it from harmful toxins that hinder your digestive system. This way, it promotes better digestion, which in turn speeds up metabolism. Another key feature of the cucumber diet is that it aids in cooling the body, keeps you feeling refreshed and relaxed all day long. Rich in Vitamin C and Vitamin B, a diet based on cucumbers can also give you radiant glowing skin, and clear visibility. Cucumbers make tasty and filling salads that can keep you going all along the day. Mix 2 lbs of cucumbers with a pinch of salt, a teaspoon of herbs such as oregano, parsley and dill, and olive oil to make a delicious salad for your cucumber diet. Besides the health benefits of cucumbers, the herbs are rich in vitamins and minerals that provide essential nourishment to the body. Follow the diet for 3 days and you can expect weight loss of about 2 kg. It works as a fantastic natural skin care product, which can instantly brighten up your skin and eyes. Here's an idea for a standard cucumber diet. The Cucumber Diet For breakfast : 1 bowl of cucumber salad, 1 cup of tea, and a toast of wheat bread with jam. For lunch: Egg toast or chicken breast with bread, a bowl of cucumber salad. For dinner: Only salad. This is standard format for the cucumber diet. You can always introduce your own alternatives but keep the calorie count constant.

  ముఖ్యంగా కుర్చీని అంటిపెట్టుకుని పనిచేసేవారు కనీసం గంటకోసారైనా ఓ పది నిమిషాలు అలా అటూఇటూ నడవడం చేయాలి. ప్రతిరోజూ వ్యాయామం తప్పనిసరిగా చేయాలి. ఇక బాగా లావుగా ఉన్నవారు తమ బరువును తగ్గించుకునేందుకు చర్యలు తీసుకోవాలి. ఇక ఆహారపదార్థాల విషయానికి వస్తే... ఉప్పు, కారం, నూనె మోతాదులను తగ్గించుకోవడం మంచిది. మాంసాహారం, మద్యం, పొగతాగడం వంటి అలవాట్లున్నవారు వెంటనే వాటికి దూరంగా ఉండాలి. క్యాల్షియం పుష్కలంగా ఉన్నటువంటి పాలు, గుడ్లు, పెరుగు వంటివి తీసుకోవాలి. మంచినీళ్లు సరిపడినన్ని తాగుతుండాలి. కొన్ని కాలి నొప్పులకు కారణమయ్యే ఆహార పదార్థాలను తీసుకోకపోవడం మంచిది. మంచి ఆహార పదార్థాలు, పండ్ల రసాలు తీసుకోవాలి. బీట్ రూట్, క్యారెట్ వంటి వాటిని తీసుకోవాలి.

  Vitamin B1, also called thiamine or thiamin, is one of 8 B vitamins. All B vitamins help the body convert food (carbohydrates) into fuel (glucose), which is used to produce energy. here are few tips to get more vitamin B1 in your diet. follow them.   1. Limit alcohol and coffee : Caffeinated beverages increase your body's need to urinate. The more you urinate, the more vitamin B1 your body excretes. 2. Be mindful about cooking certain foods : Vitamin B1 is extremely sensitive to heat, so overcooking your foods could cut their vitamin B1 content in half. (This is especially true of green beans.) 3. Eat unprocessed foods : Like most other nutrients, 20 to 60 percent of the vitamin B1 content in wheat is lost when it's processed. Processed foods tend to be less nutritious all the way around than fresh, wholesome foods. 4. Store your food properly : Because vitamin B1 is sensitive to temperature changes, storing food in your fridge for too long can cut its nutrient content. Try buying fresh foods as you need them instead of buying them in bulk.