Fluffy Low Carb Biscuits with Almond Flour

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These low-carb biscuits are fluffy and require no rolling at all. They are made by simply dropping a spoonful of mixture onto a baking sheet. This method, along with minimal handling of the dough, lends itself to the fluffy texture of these biscuits. It is, however, important that you use a fat that is solid at room temperature – like refined coconut oil, palm oil or even butter.

Almond flour replaces all purpose flour which makes these delicious biscuits gluten-free, low-carb and are high in protein. A savoury alternative is just a delicious by adding 1 cup grated sharp cheddar cheese and/or 4 slices crumbled cooked bacon and/or 2 tablespoons minced green onions (just the green part) or chives. A natural sweeter alternative is also delicious by adding ½ cup sultanas or raisins to the mixture, thereby creating a type of rock cake.

INGREDIENTS:

2 ¼ cups almond meal or flour (Alternatively, you can make your own almond meal by finely grinding whole almonds in a food processor)
3 tablespoons coconut oil, palm oil or butter.
1 ½ teaspoons baking powder
½ cup powdered egg whites
¼ teaspoons salt
sugar substitute equal to 1 tablespoon sugar
½ cup heavy cream
½ cup other milky liquid like unsweetened soy milk, milk, cream or half and half

INSTRUCTIONS:

1. Preheat oven to 400°F and line a baking sheet with parchment paper. You may decide to rather spray (with non-stick baking spray) or grease the baking sheet.
2. In a large bowl, mix oil and almond meal together with a pastry blender or rub together with your fingers until it’s the texture of coarse meal. Alternatively, this can be done in a food processor by blitzing for a few seconds.
3. Stir in the rest of the dry ingredients (baking powder, powdered egg whites, salt and sugar substitute). If using a food processor, add the remaining dry ingredients and blitz for 2 seconds.
4. In a liquid measuring cup, combine the cream and milk. If you’re using liquid artificial sweetener, add that too.
5. Pour the cream mixture over the dry. Gently mix with a blunt knife and let it sit for 3 – 4 minutes. If using a food processor, pour the wet ingredients over the dry ingredients and blitz for a few seconds. Allow to sit for 3 – 4 minutes.
6. Drop by tablespoons on prepared baking sheet
7. Bake for about 10 minutes, depending on size, until golden brown.
8. Remove pan from oven and using a spatula, transfer the biscuits to a cooling rack. Best served warm.
9. Yields 12 biscuits.

„Yoga Burn” Review: Can Yoga Help To Lose Weight?

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Though it started out as a fad, the popularity of yoga today means it’s not going away anytime soon. Used by millions of people as a daily form of exercise, yoga is also an ancient wellness practice that helps you to align your mind, body and soul into a beneficial relationship. “Yoga” actually comes from a Sanskrit word that represents a union between your individual consciousness and universal consciousness, and taking part in your own yoga routine is a great way to align yourself with the rest of the world.

Not only is yoga a great way to connect more deeply with yourself, it also has impressive weight loss benefits. Regularly practicing yoga will increase your flexibility, improve your breathing, and strengthen and add flexibility to your muscles. However, not all yoga routines are designed to blast away fat. In order to get the best weight loss benefits, you need to take part in a high powered yoga routine designed to get you moving and shed your weight faster than ever. To see a real difference in your waist line, you need to take part in the Yoga Burn program.

What is Yoga Burn?

Created by Zoe Bray-Cotton, Yoga Burn is an exercise program meant to enhance your fitness and lifestyle, so that you can live a happier, healthier life. The program is designed around a strategic 3 phase approach to natural weight loss and body sculpting in a way that benefits the modern woman. No matter what challenges for your fitness you face in everyday life, the Yoga Burn program is equipped to help you tackle them.

The author, Zoe Bray-Cotton is a certified toga instructor, personal trainer and female fitness expert. Relying on over 10 years of personal training and yoga teaching experience, Yoga Burn was thoughtfully designed by Zoe with the help of a team of exercise specialists to help women around the world improve their health and happiness through the daily use of the innovative program.

If you’re ready to make a change for your health but can’t handle the idea of paying for overpriced classes in a sweaty studio, Yoga Burn is for you. The program is made to be convenient and is fully downloadable, meaning it can be played on any mobile device or computer, or you can take advantage of the convenience of the included cds to run the program on any device you want. If you want to lose weight on your own time without committing to countless hours at the gym, Yoga Burn may be the solution you are looking for.

The Three Phases of Yoga Burn

The Yoga Burn program is split into three separate programs that each target a specific part of your health and fitness plan for losing weight.

Phase 1: Foundational Flow

Just as the name implies, phase one is all about building your foundation for yoga and encouraging a natural flow between movements. These first four weeks are designed to teach you what a strong yoga practice looks and feels like, so that you can start developing long, lean muscles and have fun in the process. Beginners and advance yoga practitioners alike will find lots to learn from these unique sequences, and you’ll learn the forms to use to create a beneficial “mind-body” connection between your muscles and your mind. By setting up a strong foundation in this phase, you’ll be equipped to handle what comes next in the program.

Phase 2: Transitional Flow

Once you’ve secured your foundation, you’re ready to give your yoga routine a boost. The transition flow program teaches you how to burn more calories and rev up your heart rate in order to lose weight faster than ever. Each video focuses on different large muscle groups, including the upper body, lower body and core. Through the program you learn the ways to properly transition between moves while focusing on the beauty of the present moment.

Phase 3: Mastery Flow

The final phase of Yoga Burn is the part of the program where you really get to kick things up a notch. Now, you’re ready to blast away calories with high powered routines that transform your body and leaves your metabolism in top shape. Each pose has more repetition in this part of the program, meaning that your muscles will experience more fatigue and specific ‚trouble areas’ will be targeted directly through compound movements designed to tighten up your body in the shortest amount of time. Not only will Phase 3 spice up your yoga routine, it’s designed to reenergize and invigorate both your mind and mental focus to help you fully maximize your weight loss benefits.

Product Details

Today, you can try the Yoga Burn program risk free with their 100% money back guarantee. The $37 Yoga Burn program comes with a digital download of the entire program plus a physical collection of the cds for every phase (shipping and handling is a separate expense). For just $57, you can enjoy a double set of the physical collection, plus the digital download.

Visit Yoga Burn Official Website

Easy Cloud Bread Recipe

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Looking for high protein and almost no carbs, then try this bread, clouds float in the wind and are full of nothing, just like my bread, except for the protein, hence the shape and name.

Prep time: 20 minutes Cooking time: 30 minutes Makes: 10 breads

Ingredients

¼ tsp cream of tartar
3 eggs, separated
1 – 1gram packet artificial sweetener
3tbs whole milk cottage cheese, or cream cheese only

Instructions

  • Heat the stove to 300F.
  • Separate the yolks from the white of the egg, making sure there is no yolk in it.
  • Blend together the yolks and cheese with the sweetener, using a bowl.
  • Use a separate bowl and beat the egg whites with the cream of tartar, they need to become fluffy and stiff.
  • Now gently mix in the yolk mix to the beaten whites, be careful not to knock the whites flat.
  • Spray grease 2 cookie trays, and ladle in 10 equal amounts, around 4 inches wide.
  • Place in the center of the oven and cook for 30 minutes, just keep on eye on them as they could be longer or quicker, depending on your oven.
  • Once ready take out and rest on a cooling rack.
  • When they have cooled put into a Ziploc bag or container and leave for 24 hours.

 

10 Minute Love Handle And Thigh Workout

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When it comes to our appearance, there are certain areas that leave us feeling more subconscious than others. For example, the core and lower body tends to be the main concern and let’s not forget that it can also bring health issues.

10minutrthighs

In recent years, we have developed the term ‘muffin-top’ for the small overhanging fat over trousers or skirts. On the side stomach, we can also refer to these as the ‘love handles’ or even the ‘spare tyre’. In essence, this section of our body forms the core and connects the upper body to our lower body.

In order to trim or lose the muffin top entirely, the area needs to be targeted during your workout. Recently, we created a superb ten minute workout that enables you to target the love handles, thighs, and the abs from many different angles. However, you will feel it working your entire body.

Love Sweat Fitness created a excellent 10-minute workout target the thighs, tone the love handles, and work your abs from all angles. But don’t you worry. Your entire body will be worked.

The Exercises:

  1. Grand plie
  2. Heel lifts
  3. Squat jumps
  4. Oblique twists
  5. Puppy dog leg lifts
  6. Inner thigh leg lifts
  7. Side leg rise

 

Before you press play, all you need is a mat and a bottle of water. If you want to work the love handles, your core, and thighs, this ten minute workout will do exactly that. What’s more, you can complete the workout anywhere you wish.

Of course, you mustn’t forget nutrition to complement your workouts as the two will work as a partnership to get you into shape!

Check Love Sweat Fitness youtube channel for more great videos

 

10 minute love handle and thigh workout

Low Carb Cream Cheese Pancakes

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Many people are turning to a low carb lifestyle to curb their sugar cravings and to shed some extra pounds. Breakfast doesn’t have to be a dreary affair. Cream cheese pancakes are low carb and gluten free and are super quick and easy to make too. They are a fresh and healthy alternative to the traditional doughy pancakes which often lead us to become lethargic and weary after eating them. Having a low calorie count is an extra bonus and the eggs in the recipe will also make you feel fuller for longer.

They taste like warm thin mini cheese cakes and the texture is somewhat elastic and pliable and could even be used as wraps when made a little bigger. Extra ingredients could be added for variation such as ½ tsp vanilla extract or 1 tablespoon small coconut flakes. Add these extras after the mixture has been blended.

CREAM CHEESE PANCAKES

INGREDIENTS:

  • 2 oz. cream cheese (room temperature)

  • 2 eggs

  • 1 teaspoon granulated sugar substitute (Swerve/Stevia or similar)

  • ½ teaspoon cinnamon

INSTRUCTIONS:

  • Bring cream cheese to room temperature. This facilitates easier mixing, giving it a lump-free texture. Blend eggs, sugar, cinnamon and cream cheese with a whisk or fork.

  • Alternatively, if pressed for time, place cold cream cheese with all the other ingredients in a blender and blitz until smooth.

  • Allow the mixture to stand until any bubbles have subsided. This is an important – otherwise the pancakes could break and fall apart in the pan.

  • Pour ¼ of the batter into a hot greased pan – use butter or a non-stick spray like PAM spray.

  • Cook for approximately two minutes then flip and cook for approximately 1 minute on the other side. Repeat with the rest of the batter.

  • Serve with sugar-free syrup/honey and fresh berries or granulated sugar substitute and sprinklings of lemon juice.

The recipe adapted from www.ibreatheimhungry.com/2012/01/cream-cheese-pancakes.html

9 Tasty Substitutions When Starting a Low-Carb Diet

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I
n the past, carbohydrates have been labeled as the cause for weight gain, and it was recommended that diets should contain little to no carbohydrates if your goal is weight loss. Research and practice has revealed that we must have carbs to provide energy for our bodies. However, all carbs are not the same and some are much healthier for you than others and will contribute less to potential weight gain. Everyone, whether a typical active person or an athlete in training, must have carbohydrates in order to function at their best and most efficiently.

Here are some good options for beneficial carbohydrates:

Quinoa

quinoa2
vanillaechoes/depositphotos

Quinoa is trendy at the moment, most particularly because it was unknown to most people until recently. It not only has wonderful nutrition, but is a good alternative to more typical carb sources that are less nutrient full. In quinoa you will get Vitamin E, potassium, iron, excellent protein, magnesium, fiber and is a huge source of amino acids, nine to be exact. These amino acids are crucial to repairing and building muscles, and a well functioning immune system. Packed inside quinoa are even more benefits: anti-inflammatory qualities, antioxidants, and even particular fats that are known to be beneficial to the heart. All these benefits make it a superb carbohydrate that will take the place of less healthy options.

Here are some recipes that will appeal to your taste buds as well as your health:

http://www.lecremedelacrumb.com/2014/12/quinoa-chicken-nuggets.html
Photo:www.lecremedelacrumb.com

Quinoa chicken nuggets „Tasty baked chicken nuggets with a crispy quinoa coating – so easy and healthy!”

Healthy quinoa chicken curry bowls ” …I used tomato and eggplant again because the combo of those two lovers in the Spanish Chicken and Potatoes was whoa good, and once again, even for the non-eggplanters in the house, the veggies delivered.”

Photo:www.howsweeteats.com


Roasted red pepper, quinoa and white bean burgers
 – „The awesome thing is that these quinoa burgers are just as delicious off the bun as they are sandwiched in between.”

 

Oats

photo:Allie Coremin/Flickr
photo:Allie Coremin/Flickr

Oats are usually thought of as a breakfast item, but is a clean carbohydrate that is making a resurgence today. Though oats had become less popular in diets with the focus on low carb eating, the benefits are not to be overlooked. The dietary fiber in oats provides better digestion in the large intestine, and is filling, reducing hunger between meals. The combination of antioxidants in oats, along with the fiber helps to stabilize blood sugar, preventing extreme blood sugar spikes. And oats can even help you bring down your cholesterol! The secret to that is the beta-glucan in the grain. Your best choices are the least processed of the oats, steel cut oats and rolled oats.

Oats are no longer just for breakfast, as you can see in the recipes below:

Photo:www.breakfastdramaqueen.com

Chocolate Peanut Butter Fudge Overnight Oats – „This looks and tastes like dessert, but it’s surprisingly healthy! The ‚hidden’ banana and pumpkin provide sweetness and fudginess to these pudding-like overnight oats. Plus, it’s gluten-free and vegan!”

Pumpkin persimmon overnight oats „…The bright, sweet, juicy bits of persimmon mixed with the rich, cinnamon-scented pumpkin was just what I was looking for.”

 

http://simpleasthatblog.com/2015/03/healthy-oatmeal-blender-pancakes-kid-approved.html
Photo:www.simpleasthatblog.com

Oatmeal blender pancakes – „These healthy oatmeal blender pancakes are packed with protein, whole grains and fibre! We love these for breakfast topped with our favorite fresh fruit!”

Popcorn

Kenta Morigami/Flickr(CC)
Kenta Morigami/Flickr(CC)

Generally, at one point or another, we all crave some sort of crunchy munchie. And thankfully, there is a healthy way to meet this craving! Popcorn contains a fraction of the amount of calories as compared to potato chips, in fact five times less calories! And that is comparing one ounce of potato chips – which isn’t many – to one full cup of popcorn. Now, if you add in all sorts of butter, popcorn loses the race with chips and even be higher in fat than potato chips. It doesn’t carry all the added benefits as some of the other items in this article, but it sure can be an excellent snack and not derail you health goals.

Try some of these ingenious popcorn flavors during your next movie marathon:

Chocolate-Sea-Salt-Popcorn-3
Photo:www.celebratingsweets.com

Apple Pie Popcorn „A healthy sugar free snack that tastes like apple cinnamon cheerios.”

No sugar vegan caramel corn „No refined sugars required for this delicious recipe! Just need a little maple syrup and coconut oil! You will be amazed at how amazing this caramel corn is.”

Dark chocolate sea salt popcorn „A healthy sweet and salty snack of popcorn drizzled with melted dark chocolate and sprinkled with sea salt. Part dessert, part snack – completely delicious!”

 

Whole wheat pasta

Photo:Anna_Shepulova/Depositphotos.com
Photo:Anna_Shepulova/Depositphotos.com

Pasta has been seen as a negative in healthy diet goals, but whole wheat pasta actually has benefits even with the carbohydrates it brings. The vitamins alone might be enough to convince you; riboflavin, niacin, thiamin and B vitamins. These vitamins are crucial to help you use the energy from these carbohydrates. Protein rich, and fiber rich, it will reduce those hunger pangs between meals and the combination of protein paired with fiber helps to smooth blood sugar spikes from eating carbohydrates. For quite some time pasta has been banned if you are dieting, however this can be mitigated by watching your amounts at meals. Stick to one half to one cup of pasta per meal, and enjoy veggies, protein and a healthy sauce with it and you won’t sabotage your dietary goals.

Here are some mouth-watering recipes that use whole wheat pasta:

Easy-Whole-Wheat-Linguini
Photo:www.skinnytaste.com

Skillet whole wheat pasta with chicken & tomato sauce – „Every home cook needs a go-to healthy pasta recipe, with a great homemade tomato sauce. This one will take you only 30 minutes, from stovetop to table.”

Spicy whole wheat linguini with sausage and roasted peppers – „If only you could taste how good this dish is! I love using spicy chicken sausage to give it a little kick, but if you want to make this mild for your family, simply swap it for sweet Italian.”
Whole-Wheat Spaghetti with Swiss Chard and Pecorino Cheese – „I added a bit of crushed red pepper into the sauce to make it a little spicy. It turned out great, I will definitely be making this again.”

Sourdough bread

Steph/Flickr(CC)
Steph/Flickr(CC)

Following pasta, breads have been equally banned from healthy diets, with the exception of whole wheat bread. But there is another that has unique qualities that will meet those bread cravings – sourdough! Sourdough bread contains probiotics as it is made through the fermentation process in this specialized bread recipe. In the fermentation, some of the gluten is actually broken down, which will not only give you the good bacteria, but will reduce that blood sugar spike, and be easier to digest. Some people with a gluten intolerance have found that they are able to eat sourdough breads because of this benefit.

Try some of these recipes with Sourdough bread:

keto sourdough
Photo:www.thestonesoup.com

5 ingredients homemade sourdough bread, step by step „The method is basically the same, but instead of the starter you just use more flour and water and some yeast. This is a great way to see how wonderful homemade bread can be.”

Artisan flour sourdough bread recipe „The color of the crust, the open and light interior, only the tinniest perception of sour notes and the way it crunches when toasted. I could go on and on.”

Sourdough Keto Baguettes „Unlike the traditional sourdough bread, this one doesn’t require several days of culturing – it takes just over an hour. To recreate the typical taste of a sourdough bread, I used vinegar and buttermilk.”

Peanut butter

Photo:belchonock/depositphotos.com
Photo:belchonock/depositphotos.com

To go with the healthy sourdough bread, you can be encouraged that peanut butter makes the cut for being heart healthy due to the monounsaturated fats it contains. In fact, the studies report that you can have a 30% reduced risk of Type 2 diabetes, and 21% reduced risk of heart disease when you have a high monounsaturated fat percentage in your diet. When you plan your peanut butter sandwich you can allow yourself two tablespoons of peanut butter, which will give you protein – eight grams, and fiber to fill you up.

If you’re a fan of peanut butter  you really must try some of these unusual flavourings:

http://www.peanutbutterandpeppers.com/2012/04/23/a-healthy-breakfast-on-the-go/
Photo:www.peanutbutterandpeppers.com

Peanut Butter, Strawberry, & Banana Quesadillas „Quesadillas are a traditional mexican dish that usually involves cheese and a savory mixture of vegetables and/or meat.”

Healthy Peanut Butter Banana Muffins „These muffins are made with ripe bananas, peanut butter, honey, yogurt, and the combination of whole wheat and all purpose flour. In a nutshell they’re terrific.”

Breakfast Jar Parfait „I make overnight oatmeal, and in the morning I put this little treat together.  It’s so quick too!  It looks like a lot, but it’s about 5 minutes to put together.”

Sweet potatoes

tashka2000/depositphotos.com
tashka2000/depositphotos.com

Yams (sweet potatoes) will meet your desire for sweet and smooth comfort food when cooked alone or in combination with other ingredients in recipes. Beta-carotene gives yams the orange coloring and is an excellent source of Vitamin A – giving 90% of your daily needs of this important vitamin, as well as Vitamin D, Vitamin B6, iron, magnesium, and Vitamin C. Vitamin C is crucial for fighting off illnesses caused by viruses, aiding in digestion, and blood cell creation.

Try some of these yam recipes:

http://minimalistbaker.com/baked-sweet-potato-chips/
Photo:www.minimalistbaker.com

Baked sweet potato chips „These chips are awesome! So crispy and flavorful, and all they require is a little olive oil and a pinch of salt before going into the oven to bake for a couple hours.”

Baked Sweet Potato Latkes „There’s the crispy bits on the outside and the sweet soft potato-y insides and with a big dollop of sour cream on top they’re a little bit of heaven.”

Mashed Sweet Potatoes with Rosemary „Considered a superfood, sweet potatoes are a powerhouse vegetable packed with flavor and nutrition. Skip the marshmallows, brown sugar or maple syrup. They don’t need it.”

 

Almonds and walnuts

Photo:haarmony/depositphotos.com
Photo:haarmony/depositphotos.com

Almonds and walnuts are wonderful choices, with fiber, protein, Omega-3 fatty acids, Vitamin B biotin, and antioxidants. With the fiber and protein, they will reduce hunger cravings when used as a snack between meals. A serving of walnuts is one ounce and with that you will get four grams of protein and two grams of fiber. One ounce of almonds will give you three and a half grams of fiber, six grams of protein, and only 160 calories!

Here are a couple of clean and yummy recommendations:

http://cheesepleasebyjess.blogspot.com/2012/04/roasted-maple-cinnamon-almonds.html
Photo:cheesepleasebyjess.blogspot.com

Roasted Maple Cinnamon Almonds „Regular almonds are okay on their own, but I have learned they taste way better when you add a few healthy natural toppings.”

Low-Calorie Chocolate Almond Smoothie „The combination of almond milk and chocolate makes this protein-packed smoothie rich and creamy. Using raw almonds helps to add an extra boost of fiber and protein.”

Healthy dark chocolate walnut cookies „These cookies are ridiculously good and you can’t taste the reduced sugar or whole wheat flour in the least! They have the most wonderful hearty and fluffy texture and are bursting with walnuts and fat chunks of dark chocolate chunks”

Bananas

www.sugarfreemom.com
www.sugarfreemom.com

Bananas may not be expected to be on this list, due to the natural sugar they have, but their nutrients should place them on your list of healthy diet choices. Vitamin B6, potassium, manganese and fiber truly add to your benefit. Many people are now using them in baking instead of fats, or you can eat them whole or put in shakes and smoothies. And those not quite ripe bananas give you a starch that can aid you in your weight loss.

 Want to know how to make the best banana dishes? Try some of these

http://mariamindbodyhealth.com/banana-walnut-cereal-and-jay-robb-discount/
Photo:www.mariamindbodyhealth.com

No-Sugar-Added Banana Cream Pie Parfaits „Creamy, Homemade No- Sugar- Added, banana flavored pudding is layered between cookie crumbles using my grain free, sugar free vanilla wafers all in a perfect travel size mason jar for an easy grab-n-go snack for the kids!”

This sugar and gluten free yummy banana walnut cereal „If you don’t want to make your own cereal, you must try Wheat Free Market’s line of granola and other tasty low carb foods! I was stunned at how tasty and chewy this granola was”

Caramel Frosted Banana Bread „Look no further for the best low carb, gluten-free banana bread recipe. Ground chia seed, that nutritional powerhouse, gives this bread the perfect banana bread texture.”

5 Effective Quick Abs HIIT Workouts

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10-abs-exercises-intro

When deciding to exercise, one of the main focuses will be on the removal of belly fat and we now know better than to run for hours on end as there are more effective methods. Recently, High-Intensity Interval Training (HIIT) has become a popular choice as many exercises can target the stomach and help to chisel those much-desired abs. If you wanted to do the same, we have five fantastic exercises that will help to burn that fat away faster than ever before.

*      *      *

Before we get started, you can easily make your HIIT workouts even more effective by using a timer (smartphone app will work just as well), water, yoga mat, and a towel. Once you have these by your side, you are ready to begin your workout;

These are five simple exercises that don’t require investment in equipment but will soon strengthen and tone your core. As long as you complete this workout several times a week, you will soon see a change and the hard work will have paid off. Try to repeat each exercise at least ten times with small breaks to create an entire workout lasting around 30 minutes!

*      *      *

Pilates 100

This move is infamous purely because it can be so hard but if you add it to your workout, you will soon see the difference. With your back flat to the floor and your legs out straight pointing at a comfortable angle, focused breathing will allow you to really target the abs.

V Sit-Up

To target the rectus abdominus (the lower ab), you will need the V sit-up and you will also get the added benefit of targeting obliques. Once you are laying flat on the floor outstretched, the aim is to bring your body into a ‘V’ shape by pulling your upper body forward and your legs straight up.

=>Best Abs & Core  Workouts for Quick Yet Efficient Training

Plank (Knee to Elbow)

This is yet another exercise with a poor reputation but can you see how the exercises that make you work are the most effective? Again, planks aren’t fun but they target your abs just like the previous two. Once you’re in a plank position, bring your knees up to your elbows in turn; even after just one set, you will really feel it get to work.

Side Plank (Leg Lift)

Continuing on the plank theme, this exercise will see you lean onto one arm so you are facing sideways before then lifting your upper leg into the air. This exercise is many trainer’s favourite as it hits the core and builds strong muscles. Not only will you strengthen and tone your core, you will also benefit from engaging the gluteus medius. The good thing about this exercise is that there are ways to make it slightly easier if you need to start a bit lighter; be sure to push yourself once you feel comfortable though!

Slow Bicycle

The final exercise is a tricky one because it seems natural to move faster but it is the control that really helps to engage the abs. After laying on the floor and bringing your legs up, pull each one towards your chest in turn whilst moving the opposite shoulder to your leg. Can you keep control and resist the burn?

 

9 Amazing Workouts For Strong And Sculpted Arms

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tumblr_nmlx4ij6y61qfahgfo1_500

You might wonder how developing a sleeker, stronger upper body is similar to math! Many intelligent women just don’t believe its a feat they can accomplish or say they do not want to look muscular so they choose to do nothing. There are many exercises that will not build muscle mass but will firm up your arms, make them longer and absolutely perfect for sleeveless tops in the dead of summer.

The Best News: you can do these exercises at home by simply using your own body weight. You do not have to invest in expensive equipment or gadgets.

Trainer’s Tip: To increase caloric burn and see great results, quickly, march or jump in place for 2 minutes after completing each move.

11. Kickback with a Twist

Exercise Goals

Do you envy the firm, toned triceps of your peers? Here’s how to give yours a better and sleeker shape.

Steps

Hold your arms on your sides and grab a dumbbell of up to eight pounds in each hand. Stand with your feet wider than the width of your shoulder and maintain a straight back. Bend forward at the waist to allow your upper body to become parallel to the ground. Bring up your elbows so your upper arms are at the same level as your back. In this position, your elbows should be at 45 degrees while your palms should face each other. Keep your upper arms still and spread your both hands behind you. Next, rotate your wrists till your palms face up. Allow your palms to face each other again and bend your elbows to return to the initial position by bringing the dumbbells towards your body. Do three sets of this exercise, with 15 repetitions in each step.

9 Amazing Exercises for Strong and Sculpted Arms

6 Awesome Low Carb Swaps That Will Help You Slim Down

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FotorCreated5B

It’s surprising how easy it is to switch out high-carb foods in recipes and replace them with low-carb alternatives that even taste better. I’m showing you 5 easy-to-switch low-carb alternatives that you’ll love using in these tasty recipes. Once you try these, you’ll see how easy it is to cook low-carb meals that are as yummy as yummy can be!

1Make Spaghetti with Squash vs. Pasta

spaghetti-squash-casserole
via: www.everydaydishes.com

You’re in for a surprise when you make your spaghetti dish with a slightly nutty and sweet flavored spaghetti squash instead of the carb-heavy pasta spaghetti you usually use. Squash is considered highly nutritious, jam-packed with vitamin B and C as well as omega-3 fatty acids. You can count on getting a good energy boost from spaghetti squash.

Try these recipes:

Spaghetti Squash Casserole

Baked Four Cheese Garlic Spaghetti Squash

 

5 Intense Workouts for Great Legs and Glutes

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Toned legs with curved definition enhance the overall image of one’s body. With this circuit workout, you can strengthen your legs, improve your balance and define your own gorgeous figure.

Donkey Kicks

Donkey kicks
Works your: glutes.

  1. Get on all fours with wrists below shoulders and knees below hips.
  2. Keep your core tight, your shoulders and hips square to the ground, your right foot flexed and leg bent. Lift your leg until your thigh is parallel to the ground.
  3. Lower your leg to the starting position. Repeat desired repetitions and switch legs.

Glute Bridge

glute-bridge
Works your: core and glutes.

  1. Lie with your back against the ground. Keep your hands by your side and bend your knees. Place your feet on the ground, shoulder width apart. This is your starting position.
  2. Use your heels to lift your hips off the ground while keeping your back straight. Exhale as you execute this movement and hold steady for a second when you reach the top.
  3. Slowly lower your hips to the starting position as you inhale.

 

Walking Lunges

Walking-Lunges
Works your: quads, glutes and hamstrings.

  1. Stand straight with your feet together.
  2. Using your left leg, take a step forward. Sink your hips to the ground and bend both knees as close to a 90-degree angle as you can. Your back knee should approach the ground without touching it.
  3. Your front knee should hover above the ankle, and the back knee should be aimed towards the ground.
  4. With your right foot, push off against the ground and bring it back to the starting position. You just completed a rep!
  5. Next, repeat the process with the other leg, stepping forward with your right leg.
  6. Repeat the process on both legs for the desired repetitions.

 

Step-Up with Knee Raise

Step-Ups
Works your: hamstrings, glutes and quads.

  1. Stand up straight in front of a flat bench.
  2. Place your left foot on the bench. While stretching the hip, stand and lift your knee as high as you can.
  3. Repeat for the desired amount of reps before stepping down.
  4. Switch legs and repeat.

 

Bench Jump

BenchJump
Works your: glutes, quads and hamstrings.

  1. Stand with your feet shoulder width apart in front of a flat bench.
  2. Begin by doing a normal squat, and then jump up and onto the bench.
  3. Jump back onto the ground. Land with your body in the squat position. Land as quietly as possible to complete the rep. Repeat for the desired repetitions.