3-2-1 Workout

Start with 10 minutes of cardio (on any machine). Warm up for two minutes, then work at a pace that keeps you at 75% of your max heart rate (find it by subtracting your age from 220) for seven minutes. Spend the last minute working at a lighter pace.

Now do a circuit of three exercises for 20 reps each. For instance, do squats followed by bench presses and shoulder presses. Then rest 30 seconds. Repeat twice more.

Do interval cardio. For example, warm up for one minute on a treadmill and then sprint for 30-45 seconds, followed by a 45- to 60-second lighter pace. Repeat four to five times and then cool down with a minute of walking.
Do 20 reps of three different exercises, such as incline dumbbell flyes, followed by split squats, and then overhead triceps extensions. Rest 30 seconds.

Repeat the interval cardio.

Finish with four to five core exercises done for about 30 reps each. Rest 30-60 seconds and repeat for two more circuits. Swiss-ball crunches, full situps, or bicycle situps are all fine.


Adding supplements to your daily diet can be a great choice to prevent nutrient deficiencies and to promote overall good health. Like, for instance, a green lipped mussel supplement for treating and preventing joint related issues and inflammation is becoming a popular choice for people to stay healthy and mobile. Here is a website dedicated to this natural whole food.



Fitness Program

Cure for Sore Throats

Tips On How To Ensure a Cure For Sore Throats

Sore throats are not the most fatal of health conditions but are surely one of the most uncomfortable health conditions that you may suffer from. Sore throats also known as pharyngitis are simply a symptom or rather an effect of a bacterial or viral infection. Sore throats are normally characterized by swollen tonsillitis, enlarged glands on the neck and extreme discomfort when swallowing food.

It has been seen that young people are more vulnerable to sore throats than adults since most of them have not developed enough immunity that can stand up against the microorganisms that cause sore throats.  However this does not make adults safe from this infections and it is thus important that you know the necessary cure for sore throats.

One of the most effective cure for sore throats are anti-inflammatory medicines that may probably be in your medicine collection. These medicines have pain relievers in them leave alone the anti-inflammatory part that will help relieve the pain and also reduce the swelling.

Salty water remains as one of the most traditional and effective sore throat remedies. The salt water works by soothing the sore throat and at the same time kill the bacteria that bring the sore throat infection. You should take a half teaspoon of salt and put it in a glassful of warm water then gargling it. It also keeps the throat clean reducing the chances of bacteria survival.

Hot toddy has also been recommended as an effective sore throat remedy. The toddy should be made of honey, lemon and hot water among others. These are the most useful contents of the toddy that help in sore throat cure. This toddy helps in killing the bacteria and also soothing the pain.

One of the most reliable cure of sore throats is taking of antibiotics. Antibiotics directly fight the bacteria that cause the sore throat thus curing you off the condition. One can visit a qualified physician who will prescribe the right type of antibiotics to take.

Sucking on garlic has also been identified as one of the possible sore throat cures. Garlic has a substance called allicin in it that can kill bacteria right away and fight the germs that cause pain and irritation.

Ginger has also been identified as a sore throat cure. It has been proved that ginger has properties that soothe the pain and at the same time fights off bacteria.

Overall, it is best to just rest the vocie and take in lots of water. Seek relief from natural herbal products from companies such as Superior Vocal Health whose products only contain 100% natural organic ingredients.


How Getting Over Depression Can Help You Feel Better About Yourself

Achieving a complete recovery from depression is one of the many achievements that has made countless people near and far feel better about themselves. However, there are important steps that you need to take in order to get over depression. Some of the most helpful steps include seeking help from a mental health professional, making yourself get out there and participate in recreational activities, and finding ways to challenge your negative thinking habits. These three things don’t just help anyone out with getting over depression; they also bring improvements in other areas of your life.

People who had been seeking help from a mental health professional might identify slight changes in their mental well-being. Those individuals also feel prepared to tackle other things in life. Preparing in advance allows you to become stronger compared to what you were in the past. It permits you to complete more than you possibly had before, and not run out of stamina as easily. That all benefits you and it also helps you in managing your everyday activities as well.

Some people participate in recreational activities as they plan to get over depression. Clearly, participating in recreational activities has many benefits aside from merely convincing your brain that you’re happy. And staying physically active not only keeps your body in great shape. It can also be a great ways to help you feel better emotionally. You may also discover that engaging in recreational activities, such as dancing, walking or playing a sport, can somehow help keep your mind off the pain of depression. All of these could make you feel better on an everyday basis.

Dealing with depression alternatively results in being able to think about your situation in a more realistic and helpful way. It results from finding ways to challenge negative thinking, especially spanned over a longer term of time. Furthermore, it comes with tons of additional benefits. For example, you will have the motivation to look at things from a different perspective. Furthermore, you’d be able to replace your negative thinking habits with positive ones.

Getting over depression would be an activity where everybody can typically better themselves through learning how to shift into a healthier lifestyle. Although the process of making healthy lifestyle changes may take time and effort, it’s all going to be worth it. In addition, getting over depression can make you a stronger person, and better prepared to face all the challenges ahead.

All Natural Health And Fitness

Ways to Relieve Stress Naturally

Usually when we think about relieving stress, we tend to worry ourselves too much about it. However, it’s important to realize that finding relief from stress and pushing yourself too hard about how to do it doesn’t make any sense. The whole point is to be gentle with yourself, as you find ways to help you relieve stress naturally. Provided you are looking to live a stress-free life, there are some preparations you ought to make in order to reach your goal.

Here are some of the preparatory guidelines to help you relieve stress naturally:

— Identifying the sources of stress

It may not be easy to identify the true sources of stress in your life, but it’s worth knowing what these are. It can help you understand how you’re dealing with these factors, and find better ways of managing them. This can also help you realize whether your coping strategies are healthy or helpful enough. If not, then you can find healthier and more productive ways of dealing with the things, situations or people that are causing you stress.

— Making time for fun and relaxation

Making time for fun and relaxation is very important for you to be able to live a well-balanced life. You possibly already understand that you’d need to make time for fun and relaxation in order to relieve stress. Nurturing yourself by allowing yourself to relax and have fun once in a while is a necessity. So, you don’t need to feel guilty about spending time engaging in fun activities. It’s a great way for you to recharge and gather the strength you need to become even more productive at work, or at home.

— Learning healthy ways to manage stress

Learning healthy ways to manage stress is so vital because without doing this, you would feel anxious. This can increase your inability to relieve stress. There are certain virtues that individuals ought to have in order to reduce stress, such as being mindful and developing a more positive outlook in life. Learning mindfulness techniques and practicing them with a group, like in a mindfulness workshop can be helpful. Aside from developing your mindfulness skills, you’ll also learn many other healthy ways to manage stress properly.

If you want to take better control of your thoughts and emotions, it helps to learn how to let go of your unproductive worries. Like many others, you may often feel overwhelmed by life’s challenges. Being stressed out can make it hard for you to stay calm and focused. So, you’ve got to release unhelpful thoughts, in order to achieve mental clarity. This gives you the opportunity to become more focused on the important things that need your full attention. One thing you can do to find ways to relieve stress is to explore the habits and the tools or techniques used by those who have learned to cope better with stress. Use this opportunity to incorporate everything that you’ve learned into your daily activities, because this can help make it easier for you to find out which ones work best for you.

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About Fat Loss…

Fat loss remains one of the most talked about themes in the 21-century world. There are many myths being peddled around about weight loss. It is thus becoming increasingly impossible to tell falsehoods from truths. As such, this article delves into the issue of fat loss. Read on to discover more.

Losing fat has manifold benefits. First, it makes one’s body healthy enough to overcome diseases that target the weakest parts. Scientific statistics have been able to bear out that people who have just the right weight are less susceptible to disease. Further, weight loss ensures that we remain in the best body frame and thus able to execute the activities that contribute to our well-being. Fitness and longevity have been linked in various research findings. Scientists have been able to corroborate the fact that people who have undertaken effective fat loss live longer than their counterparts.

Now that fat loss has so many benefits, what are the most effective ways of losing weight? First, many people exercise in order to lose weight. There are however numerous others out there who engage in exercise but do not reap the benefits that they looked forward to having. You therefore need to ensure that you engage in the right exercises before you start. One sure way of achieving this is seeking the nod of a medical practitioner before you embark on any kind of work out there.

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You should also listen to your body as you undertake your desired workouts. If you feel any pain in some part of the body, you should halt the exercise in which you were engaged and seek medical attention. Avoid embarking on overly strenuous exercises. Remember that only consistency will give you the results you want.

Dieting is another approach to losing weight that many people embrace. You should however be careful not expose yourself to unhealthy eating habits in the name of achieving fat loss. Just like physical workouts, you need to seek the nod of a certified medical practitioner before you embark on any dieting program. There are still other people who take supplements in order to lose fat. Make sure that you go for supplements that have the ability to help you really lose weight and ones that do not have any adverse effects on the body. Seek the help of a doctor before consuming any supplements.

With all this said, exercising remains the best method of losing fat. This is because it helps one lose weight in a gradual natural way. Again, it does not subject your body to the pain of dieting or the likely side effects of consuming hormone-changing supplements.

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How Your Neurons Send You to Sleep

The body of living beings possesses a switch in its brain that gives us a signal to sleep. The researchers of Oxford University’s Centre for Neural Circuits and Behaviour have finally identified that switch in the brain that sends the body off to sleep. This study was conducted in collaboration with UK Medical Research Council, the US National Institutes of Health, and the Human Frontier Science Program.

According to the researchers, the sleep promoting nerve cells regulate in the brain and activate the sleep switch to send sleep signals to the body. This is the moment when we feel tired and sleepy and long for a bed.

The researchers tested fruit flies to explore the sleep process and found that they have the sleep switch in their brain that sends them off to sleep. According to the researchers, human body possesses the same regulating system of nerve cells to promote sleep. One of the prominent researchers of the study, Dr Jeffrey Donlea further described the pattern by stating that like the flies’ cells, human brain contains the same group of neurons. This group of neurons gets activated when human body goes to sleep. According to him, human body possesses the same molecular mechanism in its brain that they discovered in flies.

Professor Gero Miesenböck, a famous researcher of Oxford University, explained that when human body feels tired and exhausted, the sleep promoting neurons scream aloud to make you feel sleepy and this is how your neurons send you to sleep.

The study says that mainly 2 mechanisms are used by the body to regulate sleep. One mechanism is called clock and the other one is sleep. The body clock sets the programming of day and night cycle in the body of humans and animals while sleep mechanism monitors your waking hours and makes you feel sleepy when your body feels tired.

Dr. Diogo Pimentel wants to explore the monitoring method and the functions of sleep-promoting cells when the human body is awake and completely active. As per the researchers, if they explored how the brain works when the body is awake, it will be easier for them to understand the natural instinct of living beings to go to sleep. They also need to discover the internal signals responded by sleep switch.

According to the researchers, after identifying the process how your neurons send you to sleep and the exact location of sleep switch, they are now in a better position to bring improvements in the treatments for sleep disorders but before that, they need to explore the process from different angles to discover why living beings need to sleep at all.

Other interested resources

How to Sleep Better

Lost sleep could mean lost neurons