How to Get a Beach Body with This 10 Minute Ab Work-out

To get the desired abs you don’t need to spend an enormous amount of money to go to a gym. At the comfort of your own home you can work-out for your rock hard abs. I will give you detailed information about the best and effective work-out routines you can do by yourself or with a friend.

There are different exercises the work-out different abdominal muscles, all of which are easy and fun to do. In order for these routines to work it is advised to maintain a healthy diet to easily burn fat and tone muscles. The only item you will need is a mat and dumbbells in order to perform the following work-outs.

 

Let’s start off with the chop

This work-out is perfect for legs, arms, core, and hips. For this work-out you have to wave your left arm across your body, while doing this your left leg must be slightly bent and toes touching the floor. Now you bend you right leg and rotate your torso to the right, then reach down until you slightly reach the floor. Do 20 reps and then switch sides.

Twist with dumbbells 1

Lie on your mat with both knees lifted off the floor until they are above your hips and point your toes directly towards the ceiling. While doing this you must hold a 5 pound dumbbell on each hand with your arms bent and close to your chest. Hold for about 2-5 minutes.

 

Twist with dumbbells 2

Repeat the same steps in twist with dumbbells 1 and move your torso to the left while stretching your right arm to the left side of your left knee. Repeat this process with your other side and do about 20 reps.

 

Under the bridge 1

This is my personal favorite and it is the easiest to do. While lying on your mat, extend your legs and extend your arms parallel to your body which will make it seems like a T. On each hand you should be holding a 5 pound dumbbell. Now lift your left leg and bend until your knee is above your left hip and toes pointing towards the ceiling. This workout is perfect for legs, chest, and core.

 

Under the bridge 2

For this you will need to lift your left knee and bend it. Then place both hands on the sides of your left thigh while your right hand is holding the dumbbell, now pass the dumbbell to your left hand while passing it under your left leg. Do 20 reps then switch legs and repeat process. For this routine I suggest slow and steady movements and remember to always control your breathing.

After you are done with each work-out you must let your body rest for only 15-20 seconds.

Involving a 10 minute work-out into your routine will have positive effects on your body and you will see results as long as you are consistent and patient. These workouts are best enjoyed with friends or family and while blasting your favorite music.

The most important and essential antioxidants to consume for better and healthier skin

Both our body and face need the best care in order to also look its best and antioxidants are a very important part in anyone’s skin care routine, no matter what age you are its important to always consume any foods or even products that contain antioxidants.

 

What are antioxidants?

Before telling you essential antioxidants you should be using let’s start off first by telling you what exactly an antioxidant is: a molecule which prevents other molecules from oxidation, if molecules enter an oxidation stage free radicals are then released and as a consequence various chain reactions are triggered and it can also kill or damage cells if the reactions were triggered in them.

 

Health benefits of antioxidants for the skin

Depending of the antioxidant that is being consumed it can have various positive effects on the skin such as protecting the skin against sun damage and therefor as well as skin cancer, reduce wrinkles, brown spots, reduce inflammation, acne, rosacea, eczema, acne scars, etc.

 

Essential antioxidants for the skin
  • Vitamin C: it is an excellent antioxidant which protects against dullness of the skin, prevents and gets rid of wrinkles, accelerates skin repair, etc. all these benefits are obtained when the vitamin C is applied directly onto the skin.

It is recommended that the amount of vitamin C that should be consumed is of at least 0.5-20% so its results are guaranteed.

 

  • Vitamin E: it is a very potent antioxidant which also helps to protect and nourish the skin from damage due to sun exposure it also reduces dryness of the skin such benefits can be obtained by taking in either natural or synthetic.

 

  • Green tea: my personal favorite and it is a great anti-inflammatory it also helps to moisten the skin and its benefits can be seen after regular usage of this glorious antioxidant.

 

Green tea is not only beneficial for the skin but it also promotes weight loss and prevents heart disease. By drinking green tea at least 3 times a day should be more than enough for the body and for the skin to absorb its nutrients.

 

  • Retinol: retinol has been shown to improve or diminish rosacea as well as treating moderate to even severe acne, the best part is that it also helps fade acne scars or brown spots, it is also an anti-inflammatory, treats psoriasis, etc.

 

Where to find these antioxidants

The antioxidants listed in this article can be found not only in your nearest drugstore but also in your own house, mostly fruits are the ones who contain antioxidants which is a better and cheaper option for those who don’t wish to buy or cannot afford products that contain these antioxidants.

 

Certain fruits and vegetables contain antioxidants such as oranges, purple grapes, red grapes, blue grapes, blueberries, red berries, nuts, dark green veggies (kale, broccoli etc.), sweet potatoes, carrots, also whole grains, fish, and beans provide the necessary amounts of antioxidants the body needs in order for the skin to improve.

 

How to keep a healthy and beautiful relationship

Relationships can be difficult at times since you are with a person in which no matter how much you have in common with that person they are still so different from you, which is why it is crucial to maintain a healthy relationship in order to overcome such differences.

 

Basic rules for a healthy relationship

 

There are various things to keep in mind when entering a relationship or when you are already in a relationship:

  1. Great relationships take time: even the healthiest relationships take some time in order to get to the healthy status; the key part in this basic rule is communication.
  2. Change yourself not your partner: getting mad at your partner for behavior that make him or her who he or she is isn’t their fault it is something that you don’t want to accept and again in this basic rules communication is also important in order to understand each other.
  3. Most arguments originate from fear or pain: sometimes people tend to get upset for what they may think is their partner’s fault but in reality it can at times be caused due to an inner fear or maybe losing your partner or some sort of pain experienced in past relationships.
  4. Men and women are different: this means that the way a man may analyze certain things or deal with certain things are different than how women deal with them, which is why it is best to talk to your partner in order to understand how he or she thinks.
  5. Honor each other in some sort of way: there is always a moment in which you or your partner can use to cherish each other which will help improve the mood of you and your partner.
  6. Anger is a waste of time: no matter the reason in order to be angry it is not even worth getting angry at, usually when people are dealing with this kind of emotion they cannot think properly and they can even say hurtful things to each other.
  7. Get regular tune-ups: sometimes it is good to seek for professional help; they can give the best advice and can definitely improve the relationship via exercises or even talking about how each person feels about the other.
  8. Find a way to stay and keep a healthy friendship: when you don’t just consider the person you are with your partner but also your best friend that is when you truly enjoy each other’s company no matter what happens between you and your partner, it also helps at communicating anything with him or her.
  9. Be your own reason for your happiness: do not be in a relationship with someone just because they make you happy, before getting yourself in a relationship you first should be truly happy with yourself in order to be able to make someone else happy as well.
  10. Receive in return what you give: if there is something you would like to receive from your partner such as love it is best to give love to your partner as well as with any other thing you would like to receive from your partner.

 

By following these basic rules many relationships will see a great improvement, in some cases however even if you follow all or most of these rules it won’t necessarily mean your relationship will get better but in order to see improvement it is best if you and your partner try your best to improve.

Want to get rid of those hideous dark circles? Say no more, we got you covered!

What are dark circles?

Before talking about how to get rid of dark circles let me talk first about what exactly are dark circles, dark circles are a result of the blood passing through the blood vessels under the thin skin of the under eye area showing off a blue like tint making the under eye area appear darker.

 

The causes for under eye circles are various, it could be because of lack of sleep which is the most common cause for dark circles to appear, things like diet can also take part in the visibility of dark circles due to the fact that the inner health is reflected on the outside, dark circles can also be caused because it was inherited making it the most difficult cause to get rid of dark circles, allergies, age, asthma, medication, liver problems and many others are what seem to trigger dark circles.

 

How to get rid of dark circles

Now that you know what are dark circles and what causes them let’s talk about how to get rid of them. Depending on the cause for dark circles it may be rather difficult getting rid of them however the market and even your own house is filled with so many remedies in order to effectively get rid of them.

 

  • One of the most commonly used method to get rid of dark circles is make-up (source), honestly you don’t need to have the best make-up brands or most expensive make-up brushes in order to cover up the dark circles, all that you need to know are basic things such as what undertone do you have, which colors neutralize the color of your dark circle and that’s it with just informing yourself well about that it will be as easy as 1, 2, 3.

 

In order to know if you have warm or cool undertones, the easiest way is to check the veins of your wrist under sunlight, if they look blue that means that you have cool undertones, if it looks green that means that you have cool undertones.

 

To know which colors neutralize certain colored dark circles here’s how: salmon color and yellow like correctors help get rid of purple-blueish dark circles, green colored concealers help getting rid of reddish colored dark circles.

 

  • For those who prefer not using make-up natural remedies also exist, there’s a wide range of remedies from something as easy as applying lemon or lime juice under the eyes to using something as sweet and delicious as honey, the ones mentioned above are the most commonly used and the only thing you have to do is simple apply them individually or combine them and place it directly on the skin and let it sit for 5-10 minutes and that’s all, results will come quickly.

 

  • Over the counter products can also be used although the chemicals they bring can be harming for the skin although there are certain brands on the market that are organic ingredients in them that prevent the skin from getting damaged, one of the best products (although not organic nor does it use natural ingredients) is called Ponds AclarantB, results using this product are visible after one month of regular usage.

 

For those who wish to use more environmentally friendly and chemical-free products I recommend (and it’s my personal favorite), Dr Organic Royal Jelly Light & Bright Cream, this cream is amazing for anyone with skin sensitivity as it uses the most natural/organic ingredients to create the perfect cream for such delicate area such as the face.

Homemade Italian Wedding Soup

My mother made the best Italian Wedding Soup through out the cold winter months, every Sunday faithfully. I tried to get my recipe as close to the homemade wedding soup my mother made and pass it along to those reading and searching for a simple yet very filling pot of soup.

 

Ingredients:

  • 24 frozen cocktail meatballs (I make mine from scratch)
  • 2 cans chicken broth
  • 1 onion (total of 1-cup)
  • 1-tsp. dried Italian seasoning
  • 1/2-cup small pasta shells
  • 3-cups (4-oz.) baby spinach

In a large pot, heat 1 Tbs. oil; add the onion, Italian seasoning, 1/2 tsp. salt and 1/3 tsp. pepper. Cook until the onion is tender, about 3-minutes.

Add the prepared meatballs stirring until browned. Then add chicken broth and 2-cups water, bring to a boil and then add pasta, cook for about 10-minutes or until pasta is tenderly cooked.

Stir in spinach and cook about 2-minutes until spinach also is heated. Top with freshly grated Parmesan cheese. Enjoy!

Teaching Kid’s Different Ways to Go Green

Going green has become a universal way of protecting our selves as well as the environment and children are growing up in this new age of conservation, environmental protection and saving on different costs. Teachers have already begun teaching children young as preschoolers on various ways to help in green living and the reasoning behind it. Parents can help this by joining in on teaching their child when he or she is at home with things such as sorting different recyclable objects.

When a child is at home parents can make the going green a fun learning experience by setting up something as a point system for kids and at the end of the week provide the winner with a treat.

Allow kid’s to have an objective of placing newspapers in one bin, tin cans and soda cans in another bin, plastics, then of course normal trash where it belongs. Kids seem to get more of an enjoyment out of learning anything new when it is presented to him or her as a fun game. Parents have the responsibility of following a child’s schoolwork, such as helping them outside of the classroom with homework so making sure they go green at home should not be any different.

Another thing parents can do in assisting the environment is by explaining to their kids why they should ride the school bus and stop receiving a ride to and from school. Parents with teenagers can explain the transportation part of going green, because the importance of cutting back on driving is taught more to kids in high school. Although, for parents with kids of any age, have fun by walking to the store instead of driving. Explaining the importance of toxins is also important for children of all ages, such as certain bacterial soaps have a toxic ingredient called triethanolamine, which contents can cause severe liver and kidney damage. Nobody would think a hand sanitizer or soap would contain such a harsh chemical but if you research this online, it actually is a very dangerous hazard.

Teachers as well as parents should be constantly on kids for shutting off lights and other electric device when it is not being used, even explain how to save energy without using a AC system or heater in the winter.

Explain to children that they are helping the environment and the cost of utility bills by either putting on a sweater when cold or opening a window when they get hot, instead of turning on any type of electrical power sources. The children now a day are stepping right into the cycle of going green, so teachers are talking about it in classrooms and parents can assist by following this whole concept of “going green” at home.

The most beautiful people

“The most beautiful people we have known are those who have known defeat, known suffering, known struggle, known loss, and have found their way out of the depths. These persons have an appreciation, a sensitivity, and an understanding of life that fills them with compassion, gentleness, and a deep loving concern. Beautiful people do not just happen.”

― Elisabeth Kübler-Ross