Flex your muscle with some Stretching exercises.

Stretching is a critical part of any workout. Stretches should be done both before and after exercising. It helps to prevent injury while exercising, and to aid in recovery after a workout. If you spend a few minutes watching athletes of different sports you will soon realise how differently they carry out stretching.

Few might ask: “Why should we stretch at all?”

The reasons are

• To increase muscle length permanently.
• To prevent muscle bulk formation, especially the calf muscles.
• To reduce tension in the muscle. Sometimes a muscle can hurt if we have held an awkward position for a while, or if we are much stressed.
• To reduce the risk of muscle injury. If a muscle is more stretchy  then it is less likely to be overstretched when we exercise.

The Different Types of Stretching are: ballistic stretching, dynamic stretching, active stretching, passive stretching, static stretching, isometric stretching, and PNF stretching. Although there are various types of stretching:  the Two Basic Types of Stretches are the Ballistic Stretch and the Static Stretch but I have figure it down to Two simple types of Stretching & they are : Upper Body Stretching  & Lower body stretching.

Upper Body Stretch.

    Neck Stretch :Put your chin to your chest, and let gravity pull the weight of your head forward. Let your head drop to the right toward your shoulder. Drop your head to the back, so that you are looking up. You should feel the stretch in the front of your neck. Finally, let your head fall toward the left shoulder, so that you feel the stretch on the right side of your neck.

    Shoulder Stretch : Take your right hand and, going over your shoulder, place it as far down your back as possible. Place your left hand on your right elbow and push backward. You should feel the stretch in your right shoulder area. Switch arms and repeat.

    Upper Arm Stretch : Cross your right arm across your chest toward your left side, keeping your elbow straight. With the inside of your left elbow or your left hand, push your right arm back toward your body. You should feel the stretch in your right upper arm and shoulder. Switch arms and repeat.

    Upper Back Stretch: Clasp your hands together in front of your body. Straighten your elbows, keeping your hands clasped and your palms facing outward. Let your shoulders shift forward, and push your hands out away from your body. You should feel a stretch in your upper back area.

    Abdomen Stretch: Clasp your hands together above your head. Straighten your arms up as much as possible, and pull your hands away from your body. You may bend back slightly to deepen the stretch.

    Lower Back Stretch: Start in a seated position, with your legs out in front of you. Bend your right knee to a 90 degree angle, and place your right foot on the outer side of your left leg so that your right leg is crossed over your left. Your left leg should remain straight. Twist your torso to the right, placing your left elbow on the outside of your right knee. Push your elbow against your knee as leverage to deepen the stretch if possible.

Lower Body Workouts.
    Hamstring Stretch: Stand with your feet slightly apart (about 6 inches). Bend over at the waist and let your upper body hang down. Reach your hands toward the ground. You can bend your knees slightly. For a deeper stretch, grasp your calves and gently pull your upper body toward your legs.

    Thigh Stretch: Stand with your feet slightly apart. Bend your right foot back and up toward your buttocks, and grasp it with your right hand. Balancing on your left leg, pull your right foot up with your right hand. To help you balance, pick a stationary spot in front of you to stare at and lift your free arm out to the side.

    Calf Stretch: Stand with right leg straight and behind you. Your left leg should be bent in front of you. Place most of your weight onto your left leg. Push the heel of your right foot down toward the ground, and slightly shift your weight back keeping your torso upright. You should feel a stretch in your right calf.

Check out my videos about Stretching exclusively on Sweat It Out

Health tip # 60


If you're trying to lose weight, remember to count the booze - a single gin and tonic has about 140 calories.

Health tip # 49


 Experts say weight training should be done first, because it's a higher intensity exercise compared to cardio. Your body is better able to handle weight training early in the workout because you're fresh and you have the energy you need to work it.  

Health tip # 27


Except for professional athletes, most of us do not have the mental discipline to keep exercising by our- selves. Join a group, a gym or get your husband to go with you. If a bunch of your friends get together to exercise you will be motivators and conscience-keepers for each other

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Health tip # 26

Almost as Fast as a Speeding Bullet. It takes only about 23 seconds for blood to circulate throughout your entire body. 

Health tip # 17

Every morning on an empty stomach make it a habit to drink 2tsp of honey with warm water and a half spoon of lemon extract...this acts universally as a best blood purifier and also a good drink to keep the cholesterol and your weight under control..

BODY MIND AND SPIRIT 

Many people who want to get into shape don't realize there is more to fitness than well-toned muscles. There's no shortage of exercise regimes that just promote the perfection of the body, or the idea of fitness as a part of a weight loss plan.

Centuries ago, Western culture lost its focus on the interconnectedness between the body and the mind or spirit, and how each has the power to affect the other. Cultivating a love of movement can help you get beyond the concept of physical fitness as separate from mental fitness - and toward a lifelong program of good health through mind and body fitness.

Whether you choose yoga or another form of movement for exercise, remember that our bodies are made to move to feel good. So when you incorporate regular activity in your life, you're moving closer to overall mind and body fitness. But if you are overweight, this can be more difficult. You can improve your mind-body connection for better mind and body fitness - it's just important to choose realistic fitness options.

You might consider redefining exercise as any activity that unites your mind and body and reduces your stress level. In fact, high levels of stress have been linked to weight gain, and certainly can lead to emotional eating. Finding activities that are both enjoyable and easy to do is important when developing any type of exercise plan.

It's important to be realistic about what we expect from ourselves. Consider your goals. Is 30 to 60 minutes on a treadmill a reasonable time frame at this point in your life? Are you setting yourself up for failure or success when you create this expectation for yourself? Would it be more enjoyable to you to do some stretching and a shorter period of time on the treadmill?

Developing an exercise plan that fits your lifestyle and your desires is critical. Surprisingly, long-term weight loss is linked more closely to whether a person sticks to their fitness routine than to what that routine actually consists of. A routine that is gentle and pleasurable is more likely to lead to the long-term gains you are seeking.

All-or-nothing thinking about exercise leads us to first bite off more than we can chew and then give up all together. Just walk into a gym in the month of January and try to get on a Stairmaster. There's a good chance you'll have to wait in line. But by March or April, there are usually plenty of free machines.

It is also important to tailor your fitness goals to your preferences. Some people like the idea of getting out of the house in the evening and going to the gym. Others prefer staying home and doing a quieter exercise routine after the demands of a stressful day. Either approach, or a combination of the two, can result in improved mind and body fitness.

What is critical is for you to come to know yourself and to take yourself seriously. If you like to be home in the evenings, find things to do in your home or consider an occasional walk with friends or family. If you crave the company of others, head for the gym. Think about what would please you most, and follow your inner voice.

Many people who are preoccupied with food and body issues tend to pay too much attention to the needs of others, while paying too little attention to their own needs. While you may intend to benefit your children with their countless activities, the added stress can cause an imbalance within your family. Can you take a look at your schedule (or your family's) and reschedule some time for yourself? What would it be like to say no?

Long-term weight loss can take time. And we can get demoralized when we don't see immediate results. But remember that maintaining an exercise routine is associated with physical as well as mental well-being. Where has our focus on the numbers on our scale gotten us? Some would say it has taken us to more harsh thoughts, more bingeing and grazing on food, and, ironically, less fitness rather than more.

It may be that the best exercise you can do right now is to throw your scale into the garbage. Focus on how you're feeling with your exercise routine. Is it something you enjoy and can maintain? Is it reducing your stress level and allowing a connection between your mind and body? If so, you'll probably keep it up, and fitness of mind and body and spirit will be yours.

Don't forget how important it is to see your physician before starting any type of exercise routine, and to following his or her recommendations. So try to be gentle with yourself and realistic about how to proceed.

There is tremendous confusion in our society about how to approach health and fitness. You may have tried losing weight before and failed. But consider the possibility that we as a society have not failed at dieting and weight loss. Rather, dieting has failed us as an effective tool for fitness.

Remember that fitness of mind and body belong together, and that exercise is very narrowly defined in our society. So redefine exercise as any activity that reduces stress and connects your mind and body. You'll be more likely to continue your exercise plan and achieve the outcome you're looking for.

Health tip # 14


You must drink lots of water. At least 8 -12 glasses of water consumption should be done by an adult women.

Health tip # 10


Foods rich in antioxidants, such as vitamin C and beta-carotene, help ward off ab fat.

  Difference between 'Being' and 'Doing'

one of those subtleties that make a world of difference is to distinguish between the concepts of "being" and "doing," When it comes to fitness, it makes a vast difference between people who are lean and healthy and people who want to be perfect.  There are people who do not actually exercise.

For many people being fit is a matter of choice. Just ask  anyone  you will say they would choose to be fit. Well, the next logical step would seem to be taking some kind of action toward fitness. In fact. Most people do think they must first DO something in order to BE fit. That is why people often start working toward fitness only to give up. To DO is always a struggle. Instead, to BE is when our actions are a natural extension of who we are and what we want to be.

Conventional thing is that first I DO something so, I can HAVE something, which enables me to BE something. It goes like this : Create a schedule of workout at the gym of five evenings per week The result will be a better body .Then, feel more healthy and attractive. 

Think about qualities or characteristics that people who are authentically fit possess. People whp are fit are usually consistent, creative, dedicated, knowledgeable, enthusiastic and motivated. You should have these qualities in yourself, in all areas of your life. Start to focus on them. When you get up in the morning, instead of saying, what do I need to do today; ask how can I BE those qualities. How am I going to be creative today? How am I going to be disciplined today? How am I going to be  fun today? There is a very different energetic response people have when their focus is on 'being' those things rather than 'doing' something. Use a journal if it would help you make the connections. 

It can be as going through your mind as you're reading, "But,if u feel that  I'm actually not very self-motivated." then what happens is you believe you have to do something to get self-motivated. The vision creates the action.Vision and action are interdependent. However, if you can start to see where you are being self- motivated - even in small ways - that can change  your ways. You'll recognize yourself as motivated in other areas as well, because as soon as you can see yourself 'being' self- motivated, the 'doing' follows naturally.  Select any one of the positive traits or factors  of the one who is fit.  Let's use enthusiasm. Look at yourself and see, "How am I good at being enthusiastic?" People usually pay attention to where they fall short, and so what they get is more falling short: where you begin is where you return. 

Everyone knows what it takes to be fit. Eat right, get plenty of exercise and rest, and they are 'doing' that. But the moment we  stop thinking of 'doing' it, or they don't want to DO it, or 'doing' it isn't fun anymore, they're going to stop because it's all focused on, "I have to DO this."These are the people who never saw themselves differently. They saw themselves as being unfit or fat, so they had to do something to get fit and thin - they never saw themselves as being healthy or being beautiful or anything like that. The people who actually make it and enjoy a life of fitness are the ones who have shifted the way they use to look at themselves. See yourself now as 'being' healthy, committed to health, as 'being' beautiful and attractive. Your vision creates your reality. So go conquer a new world where in there is no place for unhealthiness only place for health and fitness.

Health tip # 9


Regular physical activity can help lessen a diabetic's need for insulin and boost the level of "good" HDL cholesterol in the body. 

 Facts about Women’s health & fitness

1. Women can't get as strong. Not true. Women have a potential for developing muscular fitness (particularly in their upper bodies) that often remains untapped. In fact, the average woman gains strength at a slightly faster rate that the average man does.

2. Strength training de-feminizes women.  Fortunately, the wide array of potential benefits of strength training (functional, physical, mental, and health) is just as appropriate and available to women as they are to men. Tight, firm, muscles have nothing to do with the objectionable term "de-feminize."

3. Lifting weights will cause women to develop relatively large muscles.  In reality, women don't have the genetic potential to develop large muscles because, except in very rare instances, they don't have enough testosterone, which is needed for the development of muscle bulk.

4. Strength training will make a woman muscle-bound. Muscle-bound is a term that connotes lack of flexibility.  Not only will proper strength training not make a woman less flexible, in most cases, it will make her more flexible.

5.  A woman's muscles will turn to fat when she stops training.  Muscles cannot turn into fat.  Muscles simply don't have the physiological capacity to change from one type of tissue to another.  Muscles have the property of "use it or lose it."  If a woman doesn't use a particular muscle, that muscle will literally waste away (atrophy).

6. A woman can take protein supplements to enhance her physique.  A woman cannot enhance how her body looks by using protein supplements, because her body can't use the extra protein.  An excessive amount of protein is not used to build muscle tissue. Rather, it is converted to fat and stored in the body.

7. Rigorous strength training can help a woman rid her body of fat. Research shows that, although strength training can firm and tone muscles, it does not burn away fat.

8. Strength training increases a woman's need for vitamins.  The vitamin needs of a physically active woman are generally no greater than those of a sedentary one.  Because vitamins do not contribue significantly to a woman's body structure and do not provider her with a direct source of energy, a woman who engages in strength training receives no benefit from taking an excessive dose of vitamin supplements.  Eating a variety of healthful foods will ensure that a woman's intake of vitamins is adequate.

9. Strength training is for young women.  It's never too late for a woman to enhance the quality of her life by improving her level of muscular fitness.  Proper strength training offers numerous benefits to women of all ages and fitness levels, including the fact that it can help extend a woman's functional life span.

10. Strength training is expensive for a woman.  Not true. Muscles respond to the stress applied to them, not to the cost of the machine.  All other factors being equal, muscles can't discern 50 pounds of stress on an inexpensive barbell from 50 pounds of stress imposed by a high-tech machine costing thousands of dollars.

Health tip # 8

Eating a McDonald’s Quarter Pounder will save u 80 calories than if u 

drank a Starbucks     Tazo Green Tea Frapuccino.Check it out for yourself.

Health tip # 7 

Treadmills don’t get you anywhere – take a hike or walk around the city. The changing terrain under your feet will actually strengthen and tone different muscles as it’s forced to adapt. This could even be as simple as a couple of laps around the block in your lunch hour.

Remember to keep your head high, bottom tucked in and abdominal muscles pulled in towards the spine to increase the effectiveness of the walk and cushion the impact on your back.  

Health tip # 6 


HEART RATE: Scientists have found that people with faster resting heartbeats tend to experience more anxiety and stress and low mood.

Health tip # 5 





Our bodies lose potassium whenever we sweat.After a particularly strenuous workout many exercisers eat a banana, which is high in potassium.

Health tip # 4 


When you exercise, your body releases chemicals called endorphins, which give you a natural high

Health tip # 3


Studies have shown that there is a definite mind/body connection and many benefits of exercise also include enhanced memory and creativity.

Health tip # 2
Human body has over 600 muscles containing more than 6 billion microscopic muscle fibers.Those fibers can support 1000 times its own weight.