High Protein Fruit Smoothie!!!

A strong smoothie which is high in protein and it can be consumed any time for refreshment or after the gym as a post workout meal. Here is the recipe of the following:

1 Ripe Banana.

2 Tbsp. Orange Juice Concentrate or 1/2 cup orange juice.

1 cup non-fat yogurt, plain.

1/4 cup dry non-fat milk powder (for added protein calories).

1-2 Tbsp. honey to taste.

1 cup fresh or frozen fruit- berries, peaches, kiwi, nectarines, pineapple, cantaloupe, mango and papaya.

1/2 cup crushed ice.

This Smoothie contains 361 calories (Carbohydrates - 80g, Protein - 14g, Fat - 0.7g, Fiber - 4g)

Blend all this to enjoy the goodness of fruits and keep yourself energized.

• Kiwi

• Cantaloupe

• Nectarines

4 Fitness Elements!!!

Different people have different goals in life and like many health goals achieving overall physical fitness is a balancing act. A rounded fitness training routine covers each of the elements of good health. Most of us are a committed fitness fanatic looking to optimize the results or perhaps some of them have just begun their journey to improve the health and want to establish a rounded fitness training routine. In spite of our present level of physical fitness, it is important to base our exercise goals upon these 4 primary elements of fitness.

• Aerobic Fitness:

Regular aerobic fitness exercise increases the body's ability to use oxygen. How well we use oxygen is termed our "aerobic capacity". When our aerobic capacity is high, our heart, lungs and blood vessels efficiently transport and deliver large amount of oxygen throughout the body. The key to achieve aerobic capacity is to find fitness training activities that you enjoy and can do regularly. You need not limit yourself to a single activity, such as running. Adding variety and increasing your motivation by trying different types of aerobic activity, such as dancing, cycling or water aerobics at least 10 minutes in length will be beneficial to your health and body.

• Muscular Fitness:

Muscular fitness refers to the strength and endurance of our muscles. The more fit our muscles are, the easier our daily tasks become. Strength training can help us in improving our muscular fitness. It also enables us to increase our body's lean muscle mass which helps to loose weight.

• Flexibility:

Flexibility is the ability to move our joints through their full range of motion. We can maintain our body's flexibility through stretching. when we are flexible, routine tasks such as lifting packages, bending to tie the shoe lace and hurrying to catch a bus or train, are easier and less tiring. Fitness training activities that lengthen our muscles increase our flexibility. One way to become more flexible is to include stretching exercises, Yoga and Accupresure therapy in our fitness routine.

• Stabilty and Balance:

Stabilty and balance are associated with our body's core muscle strength - the muscles in our lower back, pelvis, hips and abdomen. These core muscles provide the support system for almost any activity or motion our body makes. They help us maintain stability and balance during our daily activities and in gym.

Including these four fitness elements can help us to live a longer and healthier life.

Your Body is Your Barbell

I am sure that most of us have ran non-stop for 15 minutes in gym or some where else or may be some them have not but have you ever performed 15 minutes of resistance exercise without rest? Try it with these challenging moves listed below and you will be surprised how hard you can work without a gym. Alternate your work out between the Y squat and the Spider-Man pushup for three sets of each. Then perform the remaining three exercises consecutively (again, without rest), doing three sets of each.

• Y Squat
• Spider-Man Pushups
• Wall Slide
• Single-Leg Romanian Deadlift
• Spider-Man Lunge

Y Squat:

Stand with your shoulder blades pulled back and your arms extended up and out so your body forms a Y. With your feet slightly more than shoulder-width apart, sit back at your hips to lower your body. Go as low as possible without allowing your back to round. Squeeze your gluteus and push yourself back up to the starting position. Do 12 repetitions.

Spider-Man Pushup:

Assume the classic pushup position with your legs straight and your abs tight. As you lower your body, bend your right leg and rotate your right knee outward until it's outside your right elbow. Don't drag your foot, and try not to allow your torso to rotate. Return to the starting position and repeat, pulling your left knee to your left elbow. Do 15 reps per side.

Wall Slide:

Stand with your butt, upper back, and head against a wall. Raise your arms so your shoulders, elbows, and wrists also touch the wall. Maintaining these points of contact, bend your arms until your elbows are tucked in at your sides. You should feel a contraction in your shoulders and the muscles between your shoulder blades. Reverse the move. Do 15 reps.

Single-Leg Romanian Deadlift:

Stand on your left foot with your right foot raised behind you, arms hanging down in front of you. Keeping a natural arch in your spine, push your hips back and lower your hands and upper body. Squeeze your gluteus and press your heel into the floor to return to an upright position. Perform 15 reps per leg.

Spider-Man Lunge:

Assume the classic pushup position with your hands directly beneath your shoulders, your legs straight, and your abs braced. Lift your right foot off the floor, bending your knee, and place the foot outside your right hand. Return to the starting position and lunge out with your left leg. Continue alternating legs for a total of 20 reps.

8 Power Foods: Never Go Hungry!!!

Meet the power foods that will shrink your belly and keep you healthy for life, I make sure that these power foods are on the top list of my diet plan to increase lean muscle mass with less fats for my body. The more of these foods you eat, the better your body will be able to gain muscles and power. They have been proven for the lots of health and nutritional benefits for the human body like:

• Builds muscle
• Helps promote weight loss
• Strengthens bones
• Lowers blood pressure
• Fights cancer
• Improves immune function
• Fights heart disease

Here's an easy way to remember the best power foods for body:

A.B.S. W.O.R.M

• Almonds
• Beans (Soyabeans, Kidney Beans)
• Spinach & other green vegetables
• Whole-grain Breads & Cereals
• Olive Oil
• Oatmeal
• Raspberries & other berries
• Milk & other dairy products