10 Ways You Can Exercise at Home Without any Equipment

The beginning of a new year is a great time to buckle down on your fitness routine or begin a new workout regimen—start your journey to a healthier, stronger you. The only problem is that everyone else has made the same resolution, which means that your gym is an absolute zoo and you may spend hours waiting to use the equipment. Wouldn’t it be great if you could build your own personal gym at home?

Building a home gym is an expensive proposition. But the fact is, you don’t need all of that fancy gym equipment to create a challenging workout routine. There are dozens of workouts that you can do with no equipment at all! Here are 10 fat-busting, muscle-strengthening workouts you can do in the comfort of your home, or in the great outdoors, without any equipment.

Jumping Jacks

Jumping Jacks are the perfect warm-up exercise and also provide great cardio conditioning.

Push-ups

These challenging exercises will build your chest and arm muscles. If you aren’t able to do standard push-ups, start with a modified version on your knees.

Crunches

Crunches are one of the best exercises for building your abdominal muscles.

Step Exercises

Use the steps in your home to build and tone your leg muscles.

Squats

Squats will strengthen your hamstrings, glutes and quads. To make these less challenging, simply sit and stand up using a chair. To make them more challenging, incorporate small hand weights.

Leg Lifts

These exercises are great for building your leg muscles, especially your abductor and adductor muscles. If you can’t do these with your legs straight, start off with your legs bent.

Planks

Planks will work your total core system, rather you do a straight arm or elbow stance. You’ll see results in both positions, just remember keep your body straight as possible.

Walking

Walking has more impact on your body than you might think! If the weather is nice, go for a walk in your neighborhood or visit a local park. If the weather isn’t cooperating, use the stairs in your home for a more challenging cardio workout.

Jogging in Place

You don’t have to run a marathon to reap the cardio and strength-training benefits of running. You can run in place no matter where you are. Make sure that you purchase a supportive pair of jogging shoes to eliminate stress on your joints.

Dancing

Turn that music up and dance to your heart’s content! Dancing is not only fun, it also increases your heart rate and provides excellent cardio conditioning.

How will you get fit in 2016? Whether you want to focus on cardio fitness or strength training, you now have no excuse because you can accomplish it with ease from your own home! What are you waiting for? Start busting that butt! Remember to like or follow

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Health and Beauty Benefits of Cucumbers

Cucumbers are known for making a great salad topping. An addition to their nice, crisp texture, cucumbers also have many health and beauty benefits.

1. Soothing Your Eyes

Many spas use cucumbers as part of their treatment, by placing a sliced cucumber over each eye. This treatment reduces swelling and dark circles associated with stress and aging.

2. Managing Your Stress

Many multiple B vitamins are found in cucumbers, including vitamins B1, B2 and B7 (biotin). Researchers say that B vitamins help lessen anxiety and stress.

3. Protecting Your Brain

Cucumbers contain fisetin, an anti-inflammatory that improves memory and protects nerve cells. In a recent study involving mice, fisetin was shown to prevent progressive learning and memory impairments in those with Alzheimer’s disease.

4. Reducing Your Risk of Cancer

Cucumbers contain nutrients with anti-cancer properties and can therefore help lower your risk of prostate, ovarian, uterine and breast cancers.

5. Fighting Inflammation

Animal studies have shown a link between cucumbers and the reduction of unwanted inflammation. Cucumbers inhibit the activity of pro-inflammatory enzymes as well as “cool” your body’s inflammatory response.

6. Providing Antioxidants

Cucumbers are rich in antioxidants, like vitamin C and beta-carotene. They are also rich in antioxidant flavonoids, which provide additional benefits. The antioxidant quercetin is said to prevent histamine release, making cucumbers a “natural antihistamine.” Another antioxidant found in cucumbers is believed to help fight cancer, as well as lower the risk of heart disease and other chronic diseases.

7. Freshening Your Breath

If you put a slice of cucumber on the roof of your mouth, you may be able to get rid of some odor-causing bacteria. Eating cucumbers is also believed to release extra heat in your stomach. Heat is said to contribute to bad breath.

8. Supporting Your Digestive Health

Cucumbers are rich in both water and fiber, both of which are needed for healthy digestion. Those who suffer from acid reflux can help suppress the acute systems by drinking water, and because cucumbers are made up of about 90 percent water, they may have a similar effect. Additionally, cucumber skins help add bulk to your stool due to their insoluble fiber count. Food moves through your digestive tract in large part through your intake of fiber.

9. Maintaining a Healthy Weight

Because cucumbers are a fiber-rich food, they help with weight control. They are low in calories but are quite filling as a snack. Cucumbers contain soluble fiber, which helps to slow down digestion and make you feel fuller longer.

10. Supporting Heart Health

The potassium in cucumbers helps keep blood pressure levels low. Potassium is needed both inside and outside cells for a body to function properly.

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Truths and Myths behind Moisturizers

Drug and beauty stores display all different kinds of moisturizers for your body and face. With so many options, it can be difficult to know which type of moisturizer you need. Below are certain myths and truths that can help you make an informed decision.

Myth: You Can Become Dependent on Moisturizer

Some people erroneously believe that the more you moisturize your skin, the more it will crave moisturizer. In reality, your body can’t become dependent on moisturizer. If you notice that your skin is dry or cracked, it’s often due to weather conditions, such as wind, cold temperatures and heated indoor air in the winter. Moisturizer helps keep your skin nourished against these elements.

Myth: Every Moisturizer Is the Same

When you’re on the hunt for the perfect moisturizer, you’ll want to determine the level of application you’ll need. Lotions are generally lighter, and creams are generally heavier. Almost all moisturizers contain varying amounts of humectants, emollients and occlusives, and they all play different roles. Humectants retain moisture, emollients soften and soothe, and occlusives seal in moisture by leaving a protective film on the skin’s surface.

Myth: Lip Balm Can Be Addicting

Despite popular belief, it’s not possible to get addicted to lip balm. If your lips get chapped throughout the day despite your use of lip balm, you may need to switch to a different kind. Lips can be especially prone to drying out, and the sun, as well as dry indoor air, increases this effect. It’s not unusual for your lips to need extra moisturizing throughout the day.

Truth: Use Different Moisturizers on Different Body Parts

Sometimes certain areas of your body will need a different type of moisturizer than others. For instance, feet can get particularly dry and cracked, so you may want to use a heavier moisturizer there than you would on the rest of your body. It’s also important to use a separate moisturizer just for your face, as the skin on your face can get irritated easily.

Truth: Moisturizer with Sunscreen Is Enough Protection

This is true, as long as your moisturizer has an SPF of 30 or higher. Many moisturizers claim to contain sunscreen in order to boost sales, but not all provide enough sunscreen to adequately protect your skin. Read the label carefully, and if the moisturizer doesn’t provide enough, you’ll want to apply a separate sunscreen as well.

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10 Tips to Keep Your Nails Healthy

For good nail care, sometimes less is more. The best way to keep your nails healthy is to moisturize, avoid harsh chemicals and avoid going overboard with your manicures.

1. Moisturize

Moisturizing regularly can help keep your nail beds and cuticles from getting dry and brittle. In order to remember to moisturize, you can make it part of your nightly routine.

2. Leave Cuticles Alone

Nail salons often love to cut or manipulate a client’s cuticles, but doing so can actually cause more harm than good. Aside from cutting actual hangnails with clippers, the only thing you should do to your cuticles is to moisturize.

3. Avoid Nail Hardeners

Nail hardeners are a superficial fix that don’t allow your nails to breathe. This can actually cause your nails to become more brittle and break easier.

4. Avoid Nail Polish Remover with Acetone

When you’re browsing the drug store for nail polish remover, check the ingredients to make sure you choose one with acetone. Acetone strips nails, leaving them vulnerable to breakage.

5. Take Biotin Supplements

These over-the-counter supplements are the perfect way to increase the strength of your nails. The supplement is relatively cheap and can be found in many stores with pharmacies.

6. Limit Professional Manicures

The exposure to chemicals isn’t good for your nails, and those who get professional manicures have a higher likelihood of developing nail bed infections.

7. Get Nail Tips instead of Full Extensions

When you do visit the salon, opt for nail tips over full extensions. The tips will do less damage, because they cover a smaller portion of the nail.

8. Avoid Using Rough Emery Boards

Instead of using old-fashioned emery boards, use a smooth, fine file. Also, file your nails only in one direction instead of back and forth.

9. Wear Gloves While Cleaning

Especially if you’re cleaning with harsh chemicals, use gloves while you do so. You can also protect your nails by wearing gloves when you wash dishes.

10. Check Nails for Health Problems

Certain symptoms can signal health problems in other parts of your body. These symptoms include nails that are white or half pink and half white, yellowing nails, pale nail beds and yellow-tinged nails. If you notice any of these symptoms, make an appointment with your healthcare professional.

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Burn that Belly Fat with Fruits and Berries

If you’re trying to lose weight, it’s not enough to just count calories. You’ll also want to make sure that you’re getting enough fruits and vegetables in your daily diet. Fruit is an excellent source of natural sugar that will give you a boost during the day. Soda, on the other hand, is filled with empty calories, and fruit juice is too high in concentrated sugar that will only add to belly fat. Fruit itself is filled with dietary fiber without the extra calories.

Fruit Facts

For a healthy diet, you should consume 14 grams of fiber for every 1,000 calories you eat, according to the 2010 Dietary Guidelines for Americans. Some of the most fiber-filled fruits are apples, peaches, pears, berries and papayas. Fiber helps your body break down carbohydrates, which in turn blasts belly fat.

Fun Fruit Tips

Incorporate fruit into your daily diet by eating a grapefruit, apple or orange before a meal. This pre-meal treat boosts your metabolism and helps you feel full sooner. Eat fruit throughout the day so you’ll be less likely to opt for empty calories, like those found in sugary snacks. Fruit smoothies and fresh fruit with ice cream are also great ways to increase your intake. Just be sure the smoothies and ice cream aren’t loaded with excess sugars and fats.

Which to Eat and Which to Avoid

Not all fruits are created equal. Bananas, plantains, avocados and coconuts are higher in calories and carbohydrates than are many other types of fruit. For best results, it’s best to eat these fruits in moderation and to make sure you’re eating berries as well. When you buy frozen or canned fruit, choose ones without extra sugar or syrup. Dry fruit should also be avoided, unless you’re using it as a replacement for less healthy options during outdoor activities like hiking and camping.

Fruits and berries are a natural belly fat blaster and are essential for getting your body in good shape. On your next trip to the grocery store, peruse the fruit and vegetable section and see what catches your eye. Make fruit consumption a fun adventure instead of a mandatory chore. With this outlook, these treats will never taste sweeter.

 

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Natural Treatments For Dry And Damaged Hair

Summer takes its toll on hair. Exposure to the sun, humid weather, and swimming in pools full of chlorine and other chemicals can leave locks dry, damaged and lifeless. Instead of spending a small fortune on special shampoos, conditioners and oil treatments, you can try these natural dry hair treatments using products you probably already have in your refrigerator or kitchen cabinet.

Coconut oil has properties that allow it to penetrate into the hair shaft and moisturize hair from the inside out. Apply one tablespoon of liquefied oil to the ends and massage it in. Let sit for a few minutes and rinse out with clean water. If you hair is especially dry, allow the oil to stay in overnight and wash it out in the morning. If the oil is in sold form, melt it in the microwave before putting it on your hair. A little goes a long way, so take care not to overdo it, especially on thin hair.

Pumpkin contains high levels of hair friendly ingredients, including zinc, potassium, beta-carotene, vitamin A and vitamin C. Mix some pumpkin puree with a couple tablespoons of honey to create a moisturizing mask. Apply to the scalp and cover with a shower cap or plastic wrap. Allow it to soak in for 15 minutes and then rinse it out.

To tame frizzy hair, mix one cup of water with one teaspoon of ordinary sugar. Use your hands to apply the mixture to your hair. This homemade hair spray will add a slight crunch and keep hair in place.

Commercial hair products build up on hair over time. To remove the buildup, crush one aspirin into a small amount of shampoo before washing your hair. The salicylic acid also restores shine. Use this treatment twice a month for beautiful more manageable tresses. Adding a couple of tablespoons of baking soda to shampoo will have the same effect but you should avoid this treatment if you have recently colored your hair because baking soda will strip out the color.

Try any of these natural hair treatments for lovely locks without spending money on expensive salon treatments.

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Essential Items To Keep In Your Purse

A woman’s purse is something that she often carries just about anywhere she happens to go. If you do not have all of the right items to keep in your purse, there is truly no point in carrying it around. There are a few very essential items that all women need to have in their purse at all times despite the actual size of the handbag.

For all women, it is an absolute must for you to carry a wallet with any and all credit cards and coupons in it. The wallet should fit the size of the purse and not be either too small where you cannot find it or too big to the point where it gets stuck and is difficult to remove. You should also be sure to carry a small bottle of hand sanitizer for when your hands feel dirty and lotion to keep your hands looking their best.

You will also want to keep a Chapstick product in the purse for when lips feel dry. Many women also find that keeping mints or gum help them to feel confident on the run, while you may also want to keep an oil blotting pad or compact in there to help with any shine on your face throughout the day. A coin purse filled with a variety of coins will also help if you are doing a bit of shopping and need a small amount of change. It might help to keep your purse items more organized with a makeup bag to hold specific items.

There are so many items to keep in your purse for easy access and convenience on the go. If you do not have these items handy, you may be asking people for things that you could have easily had access to yourself. It does not matter the actual size of the purse, since even the smallest of purses can hold the items you will need.

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