Quick Ab Workout

Crunch your abs from every side with this 5- minute quick and easy ab workout and feel the burn. Not only is this routine short, but it also moves very quickly so that you get the most benefit from the shortest time period possible. 


1. Mountain Climbers

• Start in a traditional push-up starting position — shoulders over hands and weight on just your toes.
• Bring your right foot forward, bending the knee and putting weight on the ball of your foot.
• Switch legs, bringing the left knee forward while moving the right leg back. It feels a little like running in place in a plank position.
• For an advanced variation to work your abs more, keep the ball of your foot off the floor as you bring the knee in toward your chest.
• Quickly move through this exercise for as long as possible without taking a break — at least 30 seconds! Take a quick breather if need be, but pick up again until one minute is up.

2. Side Step Plank

• Start on the floor, resting on your forearms and knees, and come up into a plank position. Contract your abs to prevent your booty from sticking up or sinking. Your spine should be parallel to the floor, your abs pulling toward the ceiling, and your feet should be close to hip-distance apart.
• Once you're in a strong elbow plank, step your left foot outward (about eight to 10 inches), keeping your core engaged and strong. Step your left foot back to the starting position. Now, step your right foot outward before coming back to center. This counts as one rep.
• Complete as many reps as possible for one minute.

3. Bicycle Crunches

• Lie flat on the floor with your lower back pressed to the ground (pull your abs down to also target your deep abs). Put your hands behind your head.
• Bring your knees in toward your chest, and lift your shoulder blades off the ground, but be sure not to pull on your neck.
• Straighten your left leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your left elbow toward the right knee. Make sure your rib cage is moving and not just your elbows.
• Now switch sides and do the same motion on the other side to complete one rep (and to create the "pedaling" motion).
• Perform exercise for one minute.

4. Side Hip raises

• Go into a side plank
•  Raise and lower your body in order to feel a good burn in your obliques. You can make this one harder by going into a full plank, with your body weight resting in stacked feet & forearm. 
• Repeat this one on both sides of the body.

5. Toe Touch Crunches 

• Kick your feet up in the air (as straight as your hamstrings flexibility will allow)
• Reach upward for your toes.

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Stretching after a workout

At the end of a workout, the last thing most guys want to do is stretch and cool down. If they do dedicate time to stretching after a workout, it usually involves a few simple toe touches and some arm swings before heading for the smoothie bar.

As you perform contraction after contraction during your workout, your muscles are left in a shortened state. helps reset your body to a natural position and posture. Walk out of the gym without paying attention to areas that are overly tight, and you may pay the price later on with increased soreness and stiffness. 

There are multiple types of stretching techniques to use during your workouts with the most popular being static (holding a position) and dynamic (moving quickly through positions) stretching.

Static stretching is only part of a good cool-down routine. Along with stretching, put some light walking and foam-rolling at the end of your workout. This will help increase circulation and lower your heart rate slowly instead of heading out of the gym immediately after your last set. A cool-down routine will also decrease post-workout soreness.

 1. Calf and Hamstring Stretch

While seated on a yoga mat, extend both legs out in front of you.

• Lift up and turn out your left leg so that your foot is resting against the inside of your right leg as shown.
• Reach for your right foot with your right hand (or the action of), ensuring that you are bending from the hip. If you can reach your toe, gently pull it back towards you.
• Hold this position for 20-30 seconds.
• Repeat on your left side

2. Hip Flexor Stretch

• Begin in a kneeling position on a yoga mat.
• Release your right leg and take one large step forwards so that you are in a lunge position as shown. Ensure that your front knee is not further forward than your toe. If it is, then you will need to take a bigger step forward.
• Keeping your torso upright, push your hips forward so that you feel a stretch along the front of your back leg.
• Hold this position for 20-30 seconds.
• Repeat with your left leg forward.

3. Abs Stretch

• Start by lying flat on your stomach on a yoga mat. Bring your arms in and place your hands flat on the floor on either side of your chest.
• Slowly extend your arms to bring your chest off of the floor. Ensure that you keep your shoulders down.
• Hold this position for 20-30 seconds.

4. Glutes Stretch

• Plant both feet on the floor shoulder width apart.
• Release your right leg and turn it out so that your ankle is resting just above your left knee.
• Bend your left knee so that you are in single leg squat and gently push down on your right knee using your right elbow as shown.
• Hold this position for 20-30 seconds. Tip: If you are struggling to balance, try to focus on a spot directly in front of you.
• Repeat with your left leg.

5. Chest Stretch

Plant both feet on the floor shoulder width apart with arms by your sides.

Reposition your hands behind your body and interlock your fingers.

Gently pull your hands away from your body. This should cause your shoulders to retract (squeeze together) and open up your chest.

Hold this position for 20-30 seconds.

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The age of e-fitness

The way businesses engage with its consumers has transformed with the rapid technological evolution.  In an age when every walk of life is acquiring a home in the virtual realm, why not fitness? E-gymming, or electronic gymming, is the current virtual equivalent of the age-old practice of hitting the gym in the real world.

E-gymming is unique because you can work-out from the comfort of your home. You do not need any equipment; all you need is motivation and determination. With E-Gymming you have access to a world-renowned celebrity trainer who is willing to train you for free and you can work out at the comfort of your home, office or park.

The reason consumers gravitate towards online businesses is that of the ease of access, convenience, and availability of choices that a consumer has at the tips of his/her fingers. Such a consumer-centric approach has worked wonderfully for the e-commerce industry.

While the online space now boasts plenty of such fitness channels, the need for quality health-related content remains as strong. It is important to have such portals because half knowledge is dangerous, especially when it’s about your body. It is very important to update your knowledge because science is always showing us sides of fitness that we thought never existed. Online portals can help people cross check with the information that is being given to them by trainers in the gym. 

It’s likely that in the coming years, the number of e-gymming channels, and even exclusive portals, operating from Indian would rise. E-gymming is a service business and each business comes with its own set of challenges. It is important for every brand to remain true to their vision, their mission statement and their goals while maintaining a meaningful connection with their customers.

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Easy and healthy Greek yogurt brownies

A faithful substitute for excess fat in baked goods, Greek yogurt does double duty here, stepping in for both butter and eggs to keep these babies from drying out while adding a boost of lean protein. You won't miss the pound of butter when you take one gooey bite of the end result.

Ingredients:

     ·         1 and 1/2 cups dark chocolate chips separated, I use 53% cacao

     ·         1/4 cup + 2 tablespoons coconut oil

     ·         1 cup vanilla Greek yogurt

     ·         1 teaspoon vanilla extract

     ·         1/2 teaspoon salt

     ·         1/2 teaspoon baking soda

     ·         1/2 cup coconut sugar (brown sugar can be substituted)

     ·         3/4 cup oat flour (just blend regular oats in your blender)

Instructions:

1.  Preheat the oven to 350 degrees F. Line an 8 x 8 pan with foil or parchment paper and then spray with nonstick spray (I use a coconut oil based spray that I love.)

2.  In a bowl place 1 cup of chocolate chips or chopped and measured dark chocolate.

3.  Microwave the coconut oil and measure the coconut oil in its melted, hot state.

4.  Pour the hot melted coconut oil over the dark chocolate and stir the chocolate until it is completely melted.

5.  Add in the Greek yogurt. Make sure the Greek yogurt is quite thick (check the notes) and not watery. If needed drab it with a paper towel after stirring and measuring it.

6.  Stir in the vanilla, salt, baking soda, and coconut sugar.

7.  In a blender or food processor put in quick oats or old fashioned oats. Blend or process until the oats resemble flour. Measure the oat flour after blending and not before.

8.  Stir into the mixture. Stir in the remaining 1/2 cup chocolate chips.

9.  Spread the mixture (it is very thick) into the prepared 8 x 8 pan. Bake in the preheated oven for 28-32 minutes or until a fork comes out clean when inserted.

10.   Do not over-bake. Slightly under-baking is better and will yield a better taste and texture. (More fudge-like)

11.   Remove from the oven and allow to cool completely.

P.S. Don't forget to enjoy it with a cup of warm milk!

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Easy swaps to lose those kilos!

Choosing healthier foods is easier than you may think. By changing just a few eating habits, you can make a huge difference to your diet.

Healthy eating and getting active can help you lose centimeters from around your waist and reduce your risk of chronic diseases such as some cancers, type 2 diabetes and heart disease. There are some simple everyday changes you can make to get you on your way to a healthier lifestyle without losing all the things you love.

The great thing is, you don’t have to stop it, just swap it! Swap inside for outside, or a big meal for a small meal for instance. It’s easy and these basic changes can make all the difference. Plus, the best thing is, you can make them as you go about your everyday life at work, at home or even while out shopping. We’ve included some great swap tips below.

It's all about eating fewer foods that are high in calories, fat, salt, and sugars and swapping them for something healthier, including more fruit and vegetables and whole grains. Remember, small changes can add up to make a big overall difference to your diet.

1.    Sprinkle cinnamon instead of sugar. Here's a spicy suggestion: Use cinnamon instead of sugar packets to heighten the flavor of coffee without adding extra calories. Try it in oatmeal, too!

2.    Drink sparkling water instead of soda. Try a fun flavor like lemon-lime or even vanilla if you don't like straight soda water.

3.    Snack on air-popped popcorn instead of chips. Craving something salty? Air-pop some popcorn, and add a dash of salt—three whole cups is only about 100 calories. That's way more satisfying than six greasy chips.

4.    Spread avocado on bread instead of butter. Add a dash of sea salt and some sliced tomato for a great midday snack.

5.   Use herbs instead of salt. Even if you don't have high blood pressure, it's still wise to watch your sodium—and most of us get way more than the recommended 2,300 mg (about 1 teaspoon of salt) a day. While not always a perfect replacement for salt, distracting your palate with chopped fresh or dried herbs and spices can help ease the transition to lower-salt cooking by waking up other flavors.

6.   Swap Milk chocolate for dark chocolate. Here's an easy way to satisfy your sweet tooth and boost your health: nibble on a little dark chocolate every day. It's rich in flavanols, chemicals researchers have found can improve heart health by lowering blood pressure and reducing inflammation. Other studies suggest dark chocolate may help prevent diabetes by increasing sensitivity to insulin.

7.    Go for brown or cauliflower rice. There's nothing wrong with white rice, but brown rice is better for you because it has more fiber than white. Cauliflower rice is another great option if you want to reduce calorie intake and up your veg count, too.

8.    Red over White. (We’re not talking of wine!) When it comes to sauces, stick to red. White sauces tend to be loaded with cream, butter, cheese, and inflammatory oils. Reds, on the other hand, are filled with vegetables, and often have fewer calories and sugar compared to their white competitors.

9.    Go for thin crust. Most pies are made with refined white flours, are loaded with calories, and known to boost your cravings throughout the day (thanks to their gut-busting amounts of salt!!). If you do cave into your pizza cravings, go for a thin crust. Domino’s small thin crust packs in 490 calories just for the bready foundation. Imagine ordering the 820-calorie hand-tossed crust. One word: Yikes!

10.  Try PB Powder. In the mood to slather some apple slices with peanut butter? Rather than fretting the nearly 200-calorie per two-tablespoon serving, try stirring some peanut butter powder. The powder achieves its slimming nutrition panel by roasting and pressing the peanuts to remove 85 percent of the fat and calories.

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Healthy breakfasts that can make all the difference!!

Healthy breakfasts can make all the difference! Food is fuel, and after being asleep all night, we need a major refill in the AM. It’s time to get the energy we need to be alert and power through our day (with a little nudge from our friend caffeine, of course).

Whether we eat breakfast or not, and what that meal might determine how we’ll feel for the next several hours — dazed and confused or energized and ready to slay the day. We think we’ll take the latter.

But let’s be real for a minute. We admit we’re not always on top of our breakfast game, especially on hectic mornings as we wait out traffic. On other frenzied mornings, it becomes something we sacrifice all together for five more minutes of sleep. And as delicious as those few extra z’s may be, they’re nowhere near as delicious as a hearty breakfast burrito or a piping hot bowl of oatmeal with all the fixins.

We know we can do better, we just need a little inspiration and a game plan.

Even if you’re not a morning person, with a bit of planning, it is possible to hit the snooze and have your breakfast, too. And if you’re not a breakfast person, we bet you will be after browsing through these easy, healthy, and totally tempting recipes.

1.    Peanut butter banana overnight oats

INGREDIENTS:

• 1/2 medium banana, mashed
• 2 tablespoons peanut butter, creamy
• 1/4 cup nonfat Greek yogurt, plain
• 3/4 cup almond milk, unsweetened
• 1 tablespoon honey
• 1 teaspoon vanilla extract
• 1 cup rolled oats
• 1 tablespoon chia seeds
• 1 teaspoon cinnamon

INSTRUCTIONS:

1.  First, mash 1/2 banana in a large bowl. Then add the rest of the wet ingredients and mix until smooth.

2.  Add in dry ingredients and mix again.

3.  Place in the refrigerator, covered, for at least 2 hours or overnight. Serve cold.

2.    Strawberry banana smoothie bowl

Ingredients:

For the smoothie bowl

·         1 banana frozen

·         1½ cups frozen strawberries

·         ½ cup Unsweetened Coconut Milk

For the toppings

·         Simple Truth Freeze Dried Strawberries + Bananas

·         Fresh strawberries sliced

·         Fresh bananas sliced

·         Chia seeds

Instructions:

Combine frozen banana, frozen strawberries, and coconut milk in a blender. Puree until completely smooth - the mixture should be thick. Add a touch more liquid if necessary to get it to blend completely smooth. Transfer to a bowl and add toppings as desired. Enjoy!

3.    Oats Pancake

Ingredients:

·         2 1/2 cups rolled oats (gluten-free if needed)

·         2 tsp baking powder

·         1 tsp ground cinnamon

·         1 dash salt

·         1 large egg

·         1 cup plain yogurt of your choice

·         3/4 tsp pure vanilla extract

·         1/2 - 1 cup water, divided

·         coconut oil, butter, or ghee for cooking

·         maple syrup, berries, chocolate chips, or other pancake toppings for serving

Instructions:

1.  In a blender or food processor, process the oats until a fine flour forms. Add to a medium mixing bowl. Add the baking powder, cinnamon, and salt, and whisk to combine.

2.  In a separate bowl, beat the egg. Add the yogurt, vanilla, and  1/4 cup water and whisk to combine. Add the dry ingredients to the wet and whisk to evenly combine, making sure no lumps are left. The consistency should be thick, but still run off of a spoon. If too thick, add more water 1/4 cup at a time.

3.  Heat a non-stick skillet over medium to medium-high heat. When the pan is hot, add 1 Tbsp coconut oil or butter and let it melt, swirling around the pan. Spoon 1/4 cup of the batter into the pan to form a pancake. You can make 3-4 pancakes in one batch if you have a large pan. Cook for 4-6 minutes, or until the edges turn a darker shade of brown. Flip and cook the other side 2-3 minutes. Remove from pan and keep warm. 

4.  You will need to add a bit more water to the batter before you begin cooking your next batch. Whisk in 1/4 cup of water and see if that works. If not, add another 1/4 cup until you get the right consistency. Repeat step 3 until all the batter is cooked.

5.  To serve, top with fresh berries, chocolate chips, and pure maple syrup. Or, top with your favorite pancake toppings!

4.    Protein Granola

Ingredients:

·         2 cups oats

·         1 cup walnuts chopped

·         1/2 cup pumpkin seeds raw

·         1/2 cup flax seed meal

·         1/2 cup protein powder

·         2 teaspoons cinnamon

·         1/2 teaspoon salt

·         1/3 cup honey or maple syrup

·         1/3 cup olive oil or coconut oil

Instructions:

1.  Preheat oven to 325 degrees. In a large bowl, mix together oats, walnuts, pumpkin seeds, flax, protein powder, cinnamon and salt. 

2.  Drizzle in honey and olive oil then stir well to evenly coat mixture. Spread mixture in an even layer on a baking sheet and bake until golden, about 30 minutes. Let cool completely before serving.

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