3 Beautiful minute of Yoga

 

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5-Fat Burning tips

1. Get caffeine at the right time

In addition to green tea, consuming caffeine on a daily basis can help improve your fat-loss results by increasing your metabolism. Caffeine also acts as an appetite suppressant, working to control your cravings and making it easier to lose weight. Consuming caffeine before your workouts can also help you burn additional calories, so try drinking a cup of tea or coffee about 30 minutes before you hit the gym. It will give you the extra drive and focus needed to complete your workouts at full intensity.

2. Drink green tea

Studies show that not only is green tea very high in antioxidants, but it can also increase your metabolism and make it much easier for your body to burn additional calories.

3. Take your vitamins

Believe it or not, many vitamins play a role in fat mobilization and can help you lose weight. Vitamin C is a great example, since it is needed for the production of several amino acids that aid in the fat-burning process. In addition to this, some studies have shown that vitamin D can increase the amount of fat burned by up to 50 percent. Both A and B vitamins play a critical role in keeping stress levels in check, which is important, since if your stress levels are high, your body will automatically go into fat-storing and muscle-burning mode — something you definitely don’t want. You don’t need anything fancy — just a basic multivitamin should work fine.

4. Replace carbs with spinach

If you’re looking for another reason to replace simple carbs in your diet with complex carbs and fibrous vegetables, look no further. Simple carbs can cause spikes in insulin, a fat-storing hormone that increases your appetite as well — a double whammy. But complex carbohydrates have the opposite effect, keeping insulin levels low, and they also control your appetite, due to the fact that they are very difficult to digest.

1. Add fiber to your diet

Troubles with irregularity can definitely contribute to weight gain, but the solution is quite simple. By simply increasing the amount of dietary fiber in your diet, you will improve the health of your stomach and digestive tract. Some research also indicates that fiber has a positive effect on your metabolism.

Fiber can be found in foods such as whole grains, fruits, vegetables, healthy fats and lean proteins, but the problem with fiber is that it is often difficult to get enough. To fix this problem, replace all of your simple carbs with fibrous ones and don’t look back. For example, if you regularly consume candy, replace it with fruit instead. And if you love sugary cereal in the morning for breakfast, replace it with oatmeal instead.

5 Ways to Burn Calories Without Noticing

1. Take the escalator – but climb the stairs while you ride. You’ll get there faster and use your muscles while you’re at it. Just 5 minutes of stair climbing burns 144 calories.

2. When cooling your heels while waiting in a doctor’s office, drugstore, or airport, stay on your feet — standing burns 36 more calories per hour than sitting.

3. Chew sugarless gum. Research has found that the action of jaw muscles alone burns about 11 calories an hour

4. Wash your car by hand instead of taking it through the automatic carwash. You’ll burn an extra 280 calories in an hour.

5. Play with kids: Impromptu games of basketball, touch football, or tag — or just jumping rope or throwing a ball — will help you use energy and set a good example of active play for the children. Calories burned: 80 to 137 every 10 minutes.

Top healthy snacks

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Starbucks tall skinny latte
Score your caffeine fix along with a hunger-crushing 10-gram shot of protein and about a third of your daily calcium needs.

Banana
Naturally prepackaged goodness you can take anywhere, with the added benefit of cramp preventing potassium .

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Quaker Instant Oatmeal (regular flavor)
This speedy fiber- and protein-packed breakfast also makes for a warm, filling snack.

Yoplait Light yogurt (fruit flavors)
This bone-building goodie provides 20 percent of your RDA for calcium and vitamin D.

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8 shrimp and 4 Tbsp cocktail sauce 

The perfect appetizer –and no one at the table will know you’re counting calories.

2 Sargento Light String Cheese Snacks
Any food you can play with is a great distraction; plus, the protein battles mid-afternoon hunger pangs.

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Curves Granola Bar
Stash chocolate-peanut or strawberries-and-cream bars in your glove box to help you resist the lure of the drive-thru when you’re on the road.

1 c Baby Carrots with 2 Tbsp Hummus
The crunchy texture keeps choppers busy, and tangy hummus feeds your need for comfort food.

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1 c Strawberries and 3 Tbsp Cool Whip Free 
For a totally guiltless dessert, dish up a bowl of this sweet, fiber-rich combo.

3 Amy’s Cheese Pizza Snacks
These hot, crispy, cheesy bites are possibly the most satisfying late-night snack ever.

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bout 1/2 c Frozen Yogurt 
When you crave a cool treat, dip into smooth and yummy fro-yo–it’s nowhere near as high-calorie as ice cream.

5 Hershey’s Special Dark Chocolate Kisses
A cocoa fix that’s equally rich in chocolaty taste and disease-fighting antioxidants–what more could you want in a snack?

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Chili-Spiced Salmon Salad

Canned salmon gets dress up with avocado, grapefruit sections, onions, beets, and pistachios over a bed of Bibb lettuce.

Calories: 283

Fitness and flexibility

What is Flexibility?

Sports Definition: the capacity of a joint or muscle to move through its full range of motion.

Flexibility is specific to a particular movement or joints, and the degree of flexibility can vary around the body.

Who Needs Flexibility?

Flexibility is one of the main fitness compodnent , important for success in many sports. Certain sports, such as gymnastics, it is one of the most important physical attributes. In many other sports, including team field sports, good flexibility is an important part of the overall fitness profile. Good flexibility is also important for injury prevention. Stretching exercises can be used in injury rehabilitation, preparation for sport (warm up), and for recovery after exercise. A vote of the top sports requiring flexibility has the obvious ones of gymnastics, diving and figure skating on top.