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

6 Greatest Ab Exercises of All Time!!!

The people who have been working out in a gym since years must have noticed and suggested to do these classic abs exercises and to list few of them they are:

• Abs Crunches
• Cable Crunch
• Lying Leg Raises
• Side Crunches
• Seated Abs Crunches
• Side Bend Crunches

Now time has changed and the approach towards the Ab exercise has also change, more rethinking has been done on the methodologies of these exercises and also there are lots of different ways has been introduced in the fitness world to maintain an individual's body. Better results with least efforts is the main goal of an individual to transform his body from unshaped body into muscular body.

Sculpt rock-hard abs with these new takes on a few old classic Ab Exercise:

Long-Arm Weighted Crunch:
This exercise targets your upper abs. Lie on your back with your knees bent and your feet flat on the floor. Hold a light dumbbell in each hand and extend your arms straight back beyond your head. Now crunch your rib cage toward your pelvis, keeping your shoulders still and your arms straight. Don't generate momentum with your arms. For better results perform 12 to 15 repetitions.

Seated Ab Crunch:
Sit on the edge of a bench. Grip the edge of the pad and lean back slightly, extending your legs down and away and keeping your heels 4 to 6 inches off the floor. Bend your knees and slowly raise your legs toward your chest. At the same time, lean forward with your upper body, allowing your chest to approach your thighs. Return to the starting position. Perform three sets of 12 repetitions.

Corkscrew:
This exercise targets both the lower abs and the obliques. Lie on your back, with your legs raised directly over your hips. Your knees should be slightly bent. Place your hands at your sides with the palms down. Use your lower abs to raise your hips off the floor and toward your rib cage, elevating your feet straight up. Simultaneously twist your hips to the right. Hold, then return to the starting position. Repeat, twisting to the left. Do 10 repetitions to each side.


Weighted One-Sided Crunch:
This exercise targets both the upper abs and the obliques. Lie with your knees bent and your feet flat on the floor, and hold a dumbbell with both hands by your right shoulder. Curl your upper-body up and rotate to the left. Lower yourself, finish the set on that side, then switch directions and repeat, holding the dumbbell next to your left shoulder. Perform three sets of eight repetitions to each side.

Kneeling Cable Crunch:
Kneel facing the pulley and hold the ends of a rope attached to the high cable along the sides of your face. Bend forward, aiming your chest at your pelvis. Return to the starting position, then repeat the movement, this time aiming your chest toward your left knee. Return, then repeat to your right. That's one repetition. Perform three sets of eight repetitions.

Crunch/Side-Bend Combo:

This exercise targets both the upper abs and the obliques. Lie on your back with your knees bent, feet on the floor, and hands behind your ears. Curl up so your shoulder blades are off the floor. Bend at the waist to your left, aiming your left armpit toward your left hip. Straighten, then bend to your right. Lower yourself to the starting position and repeat. Perform three sets of eight repetitions to each side.

Boost up your Cardio in 20 minutes!!!

Run less, lose more this summer its the perfect time for burning body fat, you must have heard of Slow and steady wins the race but when it comes to cardiovascular exercise this doesn’t apply all the time. The key for burning fat and loosing weight depends on cardio exercises and how they are practiced.

Speed Interval workouts – that’s what I have noticed and practiced it, the workout that is done at high intensity levels with lower intensity effort alternately at the same time. It helps your body to burn unwanted calories faster and quicker, it can be use in any way like running, cycling and swimming even while walking you can apply this technique. It’s the best way to keep your body fresh, energetic and also for building physical endurance.

The intensity levels can be practiced in different combinations according to your body type and stamina, the best part is that you will get benefits within 20 minutes of your interval workout but don’t do it more than twice a week as you may burn your unwanted calories but also burn out yourself.

You can practice this workout as shown below and can also build your own high-intensity interval training sessions.

3 to 5 minutes warm up
30 seconds high intensity
1 minute low intensity
1 minute high intensity
1 minute low intensity
1 minute high intensity
1 minute low intensity
45 seconds high intensity
1 minute low intensity
75 seconds high intensity
1 minute low intensity
30 seconds high intensity
3 to 5 minutes cool down

Acupressure Therapy

In this fast-paced world, we are used to take burden on ourselves, taking on too many commitments and extend ourselves to the point of exhaustion. This imbalances the energy and weakens our immune system. If we take good care of our body by eating properly, taking enough rest, exercising and practicing techniques that release tension and balance our bodies then our resistance to illness will be strong but if we don't, we will be more prone to illness, i have come across an ancient therapy called 'Acupressure' which is very effective for our body and mind.

Acupressure therapy is a useful way to strengthen our immune system and to fight with illness, it also helps to release muscular tension, allowing the blood to flow freely and toxins to be released and eliminated. This therapy is performed not only for relaxation but to ease a wide variety of ailments and symptoms. Acupressure massage has various benefits to the body to list some of them they are:

• Skin
• Muscle pain
• Migraine headaches
• Pregnancy
• Digestive system

There are various acupressure points in our body which has been shown below, massage these points using fingers and get relieved.

Get rid off Stress

Almost every person gets stressed out daily through cranky situations in life; Now what these situations are? Is it tiring schedule, frustration or may be some other reason. Stress is the body's reaction to challenging situations and circumstances. When you are stressed, the body produces the energy to fight or run away from those situations. If stressed too frequently, your body, mind and daily routine will be affected.

Some sources of stress are workloads, fears, worries, relationships, change, commuting, disease, finances, projects and work. When "stressed out" for long periods of time, people become tired, irritable, anxious, or depressed. If it goes on without relief, it will affect your body, immune system and leads to disease.

Relaxation allows recovery from stress during this period; always take time to care for both your body and mind. I personally think that relaxed breathing is the quickest and easiest way to release some stress try some of these relaxation techniques like Yoga, Music, Exercise, Meditation, Massage, visualization technique etc. to get rid off stress.

Take your time for relaxation everyday, prioritize your time. Learn to adapt to change. Remember that the mind and body work together. When the body is healthy, mind is more positive and steady. Stress is part of the job, but when tension starts turning into exhaustion, it's time to step in and save your mind.

Increase Your Metabolism

Metabolism is the process where lots of chemical reaction takes place in the body that converts the food we eat into the energy, which is necessary for us to perform routine activities and also during workouts in a gym. It depends on an individual’s metabolism quotient, what you eat is what you reap that is the basic logic behind it. Now people overhere hold various wrong notions about this topic and physical endurance. Here are the simple ways that a person can increase their metabolism and physical endurance.

• One should always have a healthy breakfast in the morning.
• By eating smaller meals throughout the day at regular intervals of 2 to 3 hours.
• By consuming energy foods such as whole grains, beans, vegetables and fruits.
• Prefer walking to do most of the daily work of house and also try to maintain a schedule of walking around 30 to 40 minutes a day.
• Don’t starve in order to loose weight; this will lack the metabolism factor in the body.
• Be committed to your diet plan; don’t skip meals in between as it tends to consume junk food.

Get Abs in minutes!!!!!

I have come through a very effective technique to get abs in minutes as I have practiced it and I am really surprised by the result too, it has tremendous effect this super technique is called Kapalbhati Pranayam. There are six types of pranayama but this particular pranayama is very effective and impactful there are also other many benefits of kapalbhati pranayama but i find it in the best way to get abs and also in reducing weight. It should be done empty stomach for 10 – 15 minutes everyday for the better results.

Super Food - Spirulina

I always believed Apples, Banana, Grapes, Flaxseeds, Soybean are very nutritious and I always made sure that my everyday diet contains all of these.

If I ask you which food has the highest protein content, you may say soybean if you are not aware of Spirulina.

Spirulina protein yields 10 times more that of soybeans, 20 times that of corn and 200 times greater than that of Non vegetarian foods.

NASA and WHO both think it is the best food. It has properties which strengthens the immune system, supports cardiovascular health, lower bad cholesterol; improve intestines and digestive health, enhance natural cleansing and reduce cancer risks.

My question here is different. Is spirulina available in India to address mal-nutrition of Indian population?

I was surprised to see that India is a major manufacturer and exporter in Spirulina. Just google yourself or see the one of the link ::::Spirulina:::::

Actually people here lack awareness.

Track your Goals

You can track your goals at Joe's Goals, a simple yet powerful tool for tracking goals but here are the basic goals of physical fitness that every individual should have:

1. Regular workout: There should be a schedule of workout at gym or at home in order to maintain a good physique followed by circuit training of various body parts.

2. Healthy Diet: Diet is very important for a body one should have a nutritious diet plan.

3. Motivation : It is also one of the factors for going to gym and for consistency in an individual's performance so what is your motivation behind it?

Body Engineering Process

As MBA student at IIPM, Business Process Re-engineering (BPR) was one of the topics I was very much fascinated about as it involves Lateral Thinking on part of the Business Managers and require them to redesign of business processes to achieve remarkable improvements.
I though that this concept is also applicable to improve your body and body language to a great extent. I would like to call it “Body Process Re-Engineering”.

The Body Engineering Process will be about doing lateral thinking about your body structure and what language it speaks to its audience. It usually happens with many of us that we impose self-resisting limits for ourselves. It is about knowing our As Is position verses our To Be Position and then to bridge the gap between the two positions. The person should envisage his or her To Be look, feel and move to set achievable goals for him or herself. If you ask me as a body re-engineering expert, I will suggest that your ultimate fitness goal should be to build your cardiovascular stamina, physical endurance, flexibility with proper body weight and body proportion.

So let us get ready for the redesigning of your body and body language with the new tool called BPR.

Its Not at all about PUMPING!!!!!!!!

To many people body building is all about getting their arm muscles pumped up but it’s a wrong notion. Actually, they have not understood the true meaning of overall body building. It is about your entire Physical Fitness. Yes the physical fitness not only defines your shape of the body but also your body language and confidence.

People who are not into physical fitness say that they are busy or they will look ugly after body building. Actually they are lazy and procrastinators. They lack patience and understanding as to how important it is to attend to their body’s maintenance needs regularly.

People who are impatient to make their body in shape choose wrong paths or realize when there is no hope of return. Then, they have only one option left is to justify their failures.

So, my only suggestion is to all of you to start today as today is the right time to become honest to your health needs. Health is wealth. Go to a gym to work out or do it yourself at your home but do it regularly to stay fit and stay confident.

Magical Exercise Called Isometric

Isometric exercise is an exercise without using weights. You need just 15 minutes to do this. There are advantages as well as limitations of doing Isometric exercises. But most of the limitations can be ruled out by using latest machines like Bullworker. This machines are also not very expensive.

You can use this method of exercise at home without going to an expensive gym. Also, you can see quick results in your body.

Only disadvantage I can see doing isometric exercise is that you still need a trainer who can resolve your queries and guide you till the point you can inspire yourself to do it right and regularly.

Bye for now.