#pk talks

How to fix posture while sitting!!!!

2020-09-27T11:26:00.001+05:30

How to fix posture while sitting!!

What's up, guys?. We're talking all about posture today and if there was a representation of poor posture, it was this young man right here, Jesse. And I know we've been infatuated with themuscle gains that he's been making, but I can tell you this: those muscle gains wouldactually be impossible had he not first fixed his posture. For anyone that's followed this channel forany length of time, I realized that as a physical therapist I have to prioritize posture, especiallywhen we start attacking the strength training program because I don’t think you can physically Put yourself in position to be as strong as possible if you don’t first fix your posture. So we had to do that with Jesse. What did we do? Turn around and show them what you look like,because you kind of look exactly like I just did. You kind of came to me looking like this. If you don’t believe me, you can look atJesse's picture over here for verification that, yes, that's actually how he looked whenhe started training. But knowing that we can't throw him underthe bar that way, because we're asking for problems, we had to address one by one, startingright here. The upper back. The thoracic spine being rounded, kyphotic. It's not a good position. You actually can't lift your arm over yourhead fully if you're in this position. With that is a second problem: the rounded shoulders that come with that. Again, you're begging for shoulder pain ifyou don’t fix this. As a compensation for this posture here, ifyou want to look straight ahead – because it's going to bring everything down. If your body is going this way, your headis going to follow. As a compensation for that we know we've gotto look straight ahead. So what do we do? We peek up. That's called nerd neck, right there. Jesse appropriately developed it because he'sa nerd. Even because of all his Star Wars infatuationI call him that, but beyond that we have other reasons. He needs to fix this though. And so do you. Really, a little bit uncharacteristically,Jesse's got a hell of a case of anterior pelvic tilt. Meaning, he gets that swoop in the low back. We actually fixed that, and addressed thatin an entire video that you need to watch if you have that problem. I'm going to show you what it looks like over here, and link it for you at the end of this BLOG. But here's what most of us have. Step aside, Jess. Because of all this roundedness, what happens in the spine – because it's one connected unit – is we get this posterior pelvic tilt. This tucking under. This ass-not, as we call it. So basically, we have four main issues that we have to address and we're going to do that here, one by one. Remember, the one thing – if you're short on time – that's going to be the most impactful for you, we string them all together, andI promise you, you're going to start to see better results with your posture. Let's first attack that rounded upper back. The thoracic kyphosis. Actually, a fun one to do because all it takesis a broomstick. Jesse's got a metal bar here. You lay face down on the floor like that,you put your arms nice, and wide on the bar, and then Jesse's going to roll in this direction here. When he does, he's actually trying to getextension through his thoracic spine here, and rotation because we like to pair rotationand extension together because the spine works that way. We always have to respect the rotational plane whenever we do something because that's how we operate.

So he goes back in this direction. The bar is actually blocking him by staying in contact with the floor, and he's just rolling it. Now he comes back out, and he's going to goback the other way. He plants down the right side with the bar,and he rolls back in that direction, opening up thoracic extension, and rotation, hanging out at the end for just a couple of seconds in each direction. Do five, or six of these in each direction ,and move on to hit those rounded shoulders next. All right, guys. Now we have to go after those rounded shoulders. The first thing you should know is, a lotof times the rounded shoulders are a consequence of that rounded thoracic spine because once that starts it's hard to fight gravity, and everything else starts to get rounded around ith it. But with that comes adaptive shortening becauseof the muscles in the chest, and we want to make sure that we're not just focused on that. Guys, I talk about it all the time. You'd better start learning to pull, pull,pull. And in this case we want to do face pulls,and we want to do them often. So a face pull is going to actually help indeveloping the muscles on the backside here to counteract all that adaptive shortening on the front. You can see when Jesse does this now, he'sbasically working on external rotation as well. So as he gets back he's trying to bring histhumbs back, behind his body this way, and at the same time working the posterior deltoids,and at the same time working the rhomboids, and the muscles here in the upper back. And he's holding it. It's not about getting here and trying toget out of here as fast as possible. It's about getting here and staying here,and then reversing it. so you go here for quality reps. I'd rather see him go 10 sets of 1 qualityrep at a time, as opposed to doing one set of 10. At least the mentality when you approach thisexercise. So the face pull. Out, keep these arms as wide as you can. Work on externally rotating them. Trying to pull and push the thumbs back in this direction, and get one quality rep at a time. Now we have to work on that nerd neck, okay?

In order to do that you have to realize thatbecause of everything else that's been going on, the chain reaction now usually causesa weakness in the deep neck flexors here, in the front of your neck. So you don’t just want to do the neck flexion resisted exercises with a plate. You also want to make sure that you're tucking your chin back so you can really activate the deep neck flexors. So what you do is take a tennis ball lik ethis, and Jesse's going to tuck it right here, between his sternum and his chin. Just like that, to engage. It forces him to have to hold his neck back. He takes a 10lb plate, or a 5lb plate, wrapped in a t-shirt, or a towel. He goes down just enough to be in slighteck flexors by keeping that tennis ball between his sternum, and his chin, and then goingthrough this really small movement here. Again, quality repetitions. When you talk about fixing posture it's notabout trying to rack up set, after set, after set. It's only about racking up quality rep, andquality rep, and quality rep. One at a time. That's what matters the most. Okay, lastly we have to attack that pelvis. The pelvis is really the base of all the stuffthat's going on here because it's literally supporting all this bad shit that's happeningup top. For Jesse, we talked about how he's an anteriorpelvic tilt. But for most of us, what happens when allthis stuff is rounding forward is it gets tucked underneath. Why is that? The hamstrings get short, and tight, and theystart pulling this down, and under. As I said before, the ass-not posture. It's getting rid of your ass. You don’t really have a good looking assin this position here because it's sinking under, and disappearing. So if I grab the camera here, I can actuallyshow you how we can fix this. If I get right here with Jesse I can tell"Hey, look. Put your foot up on something you can dorsalflex your foot." Pointing it toward your head. From there, make sure your knee is straightbecause we want to try and flex this hamstring out. In order to stretch the hamstring out we haveto get into that anterior pelvic tilt. Now, for Jesse that's easy. Go back into that posterior tilt. Most of us are going to start like that. That's what is getting us into trouble inthe first place. But we really try to force our butt out asfar as we can. Then from there, all we have to do is maintainthis anterior pelvic tilt, we reach forward with our arms and reach in this directionas much as possible. Over here, just like this, he's reaching outtoward me. That's the direction, but keeping all thatthe way it was. If you see the hamstring, he's not bendinga lot at the waist. There's not a lot of forward bend here atthe waist, but because he has himself in anterior tilt, that hamstring is really getting lengthenedhere. That's what you want to do. You want to make sure, again, you do thison both sides, and you do it for about 45 seconds at a time. Nice, high quality stretching. If you do that I promise you guys, you'regoing to feel this, obviously, right away, but if you work on all four of these thingstogether you fix the pelvis, you work on the mid back, you work on those shoulders, theneck, hopefully, will work itself out. But as you increase the deep neck flexor strengthas well, that's all going to help, too. So there you have it, guys. There is your posture plan of attack. Remember, as I said, it didn't take this guyone day to get this way, and I'm sure it didn't take you that long either. So if you're going to make these changes theycan happen. You just have to be committed to making thechanges. If you're looking for more in depth breakdownsof the individual conditions from the rounded shoulders, to the neck, to having the anteriorpelvic tilt, in Jesse's case; whatever it might be, we've made videos for all those,and I'll make sure I link them in the description below. But I'm telling you: a little bit goes a longway. A little bit in high quality goes the longestway. So do these things I'm showing you here todayand I promise you're going to start seeing results very, very quickly. Again, you can feel them instantly. You can start to see them adapt, and become Permanent over time. Now, if you're looking for a program thatputs the science into everything we do, that's all in MY BLOG As a physical therapist I lay it all out foryou step by step in every, single workout we do. That's what Jesse's been doing as well. In the meantime, if you've found the BLOG helpful leave your comments and thumbs up below. Let me know what else you want me to coverand I'll do my best to do that for you in the days, and weeks ahead. See you.

15 Day Challenge - Workout 1

2020-09-24T23:03:00.000+05:30

15 Day Challenge - Workout 1

Welcome to the 15 day Fit Body ChallengeKaytlin and I are here we are going to be doing these workouts with you guys everysingle day for the next 15 days okay we have some really fun stuff planned somecircuit training where we're going to be doing some weight lifting and also somecardio mixed into them, they're great workouts great for fat burning, boosting yourmetabolism, and not getting bored right we do not like boring workouts here sowe're just going to jump right in and get started okay we're going to startwith push-ups all right we're going to be doing this first set all of ourworkouts are going to be set up in two sets circuits okay two circuits will doeach circuit twice so we're going to be doing 15 reps this first set so we'regonna start with our push-ups and I'm going to explain some things to you aswe go so let's just go ahead and get started ready for 15 all right you guysif you're new to doing push ups and push ups on your toes are really hard for youwhat I want you to always do cuz we're going to be doing a lot of push-ups andthat's two weeks I want you to always start on your toes and just do a rep ortwo on your toes okay even if you can only do one that's okay and then drop toyour knees when you need to okay because if you never try them on your toes thenyou'll never know if you can do it kay last one perfect you guys okay let's goahead and grab some weights we're going to be doing an overhead press okay thiswhole workout today is going to be upper body alright let's go ahead and putthose weights up right here like a goal post we're going to press them straightoverhead for 15 here we go good so when you're doing this you guysI want you to bring your elbows down to a little bit lower than your shouldersright here and then push them straight up overhead okay whenever you're pushingweights overhead you can either stand with your feet together like Kaytlin isor you can stand kind of staggered like this with your knees bent either way. goahead push it up nice and straight and last one good job you guys got one moreexercise for this circuit it's gonna be an underhand row okay soyour palms are going to be facing away from you okay I want you to pull yourshoulder blades back bend it forward and we're going to row it up to our hipsokay and here we go up and down row so on these rows you guys I want you tohave a nice flat back okay I don't want you to round your back I don't want tolet your shut your your shoulders come forward like this okay keep them backnice and flat also I want you to think about squeezing your shoulder bladesback in together okay so it squeeze and stretch squeezing them come under thepencil right here along your spine and you're trying to squeeze that pencil andgrab it right there last one perfect okay set those weights aside we've gotour little cardio burst we're going to be doing mountain climbers and buttkicks okay so we're going to start on the floor we're gonna do 30 mountainclimbers each leg 15 but kicks each leg two times okay youready for this and go 30 each leg so you're here in plank okay try to keepyour hips down in line with your shoulders to your toes if you weremaking a straight line okay if you can need to come up a little bit that's okayand you just use that core keep it nice and tight pull your knees into yourchest good how many more Kaitlin would we ask five four three- one hop it up and butt kicks right here 15 when you're doing these you guyskeep your upper body nice and tight okay arms tight against your side's leanslightly forward and pull those heels up towards your buttons high as you can15, k back down to the floor one more time ready go good you guys, modification hereif you need to you can go like this and just alternate tapping your knee or yourtoe in okay good keep going... eight seven, six, five, four, three, two, one hop itup as quick as you can and butt kicks good you guys ten six five four three two and one oh how you feelin good k that was our circuit onewe're gonna take a 60 second rest right now grab a drink and then we're going torepeat that we'll see you in a minute .

All right you guys so last set we did15 reps, this time I want you to grab a little bit heavier weight if you havesome and we're going to do 10 reps okay let's all come down we're going to dopush-ups again okay try to stand your toes for as many as you canhey you ready and here we go okay keep that core nice and tightokay when I say keep your core tight that doesn't really mean like suck yourstomach in that just means keep it tight likepretend, like I said keep it tight pretend like you have a knot, last one,tied to your bellybutton is getting pulled through your back keeping yourcore nice and tight that's kind of what I mean that's a little visual okayoverhead press if you have more than one set of weights I want you to grab yourheavier set for this one okay waist up and let's press for ten here wego so so much of weight training you guys is progressive overload okay whatthat term means is constantly pushing yourself with either a few more reps ora little bit heavier weight or something okay you want to be always pushing to doa little bit more last one and push yourself a little bit harder than youdid before okay all right underhand rail pull those shoulder blades back bend itforward and up. That doesn't necessarily mean that every single workout is going to beharder than the one before it just means that over time you're going to getstronger and you're going to need to be getting heavier weights overtime to keepchallenging yourself good keep going row it last one right there perfect okay youready for a cardio again Kaitlin okay we've got 30mountain climbers coming down to the floorand here we go five if you guys can't go as quick asKaitlyn you just go at your own pace okay you can just go as long as it takesher to do her 30 or you can count your own and go a little bit longer than sthat's fine too good keep going keep that core nice and tight use your abs topull your knees in good stand it up and 15 but kicks here we go five and ten andthere's fifteen come on back down to the floor one more time you guys thirty goodkeep going I know it's tough we're going to get a break in about 30 secondsgood you're halfway through keep going you guys almost there good and four three two one 15 but kickshere we go five and ten and there is your 15 you guyswant you to take your heart rate down a little bit grab a quick drink and wehave some new exercises for you in circuit two okay you guys we've got circuit two foryou so we're do a couple new exercises first one is going to be for the frontof our shoulders so go ahead if you have two sets of weights I want you to grabyour lighter set for this one okay we're going to be doing a front raise soyou're gonna your elbows are going to be slightly bent just kind of soft you'regonna lift them till shoulder height and then back down okay we're going to gofor fifteen ready here we go so what you guys are doing here is you're gonna feelit in the front of your shoulder your shoulder has three heads okay we've gotthis muscle that goes across the top your medial delt anterior delt and yourrear delts okay so you've got three heads that kind of make your wholeshoulder muscle go over that joint okay any front raise like this is going to beworking more the front of your shoulder can you kind of feel it there okayhopefully you guys can - okay I want you to bring it up until you're in line withyour shoulders and then back down on any shoulder move okay last one perfect anyshoulder move you guys if your weight gets a little bit too heavy you can dropthe weight and just make nice hard fists with your hands okay alright next upwe've got bicep curls palms facing out we're just going to do basic curl and 15here we go up down so when you're doing these I want you to make sure that elbowstays pinned to your sides okay when you get tired on curls it's easy to kind ofswing the weights see how my elbows are coming forward and backwards we don'twant to do that pin them right to your sides okay goodkeep going so a lot of people will ask how do you choose the right weight areally good question, how many more did you say? okay I'll answer that question injust a minute last one okay next up we've got tricepkickbacks you're going to have a nice flat back elbows come up and you'regonna push it back and in squeeze in okay.

so if I say we're going to be doing15 reps okay ideally I want you to have a weight that you can just barely finishthose 15 reps with if you feel like you could have done like five or six morereps I want you to increase the weight for the second set okay if you can'tquite get all 15 that's okay just do as many as you can maybe thenext set you decrease the waeight a little bit okay two more if you feellike you could have done one or two more reps that's perfect that's where we wantyou okay good all right we've got our cardio this time we're going to be doing15 jumping jacks 2 burpees 2 times ready Let's show them a burpee really quick. What does this look like? Hands down, hop your feet in and out and jump it up okaymodification let's show them that step your feet in and outstep them in and stand up or jump up okay those are the modifications we're goingto start with 15 jumping jacks and here we go 5 and 10 14 15 good two burpees give me good ones right here try to jump up we'll only doing two guys at a time and 15jumping jacks good halfway 13 14 15 finish up with two more burpees jump itup whoo and that circuit 2 we're gonna do it one more time so grab a quickdrink and come right back all right you guys just like we did withcircuit one we're going to try and push ourselves a little bit more get a littlebit heavier weight and do ten reps of each exercise okay so let's grab our weightsto do our front raises for ten and here we go up don't lock out those elbowsokay I want them see how mine are slightly soft just barely bent that'show we want them here's five good okay three more right here don't lift them anyhigher than your shoulders just in line with your shoulders last one good flipit around let's go right into bicep curls ready here we goten good you guys keep going pin those elbows against your sidesknees are soft good stand up good nice and tall whenever weup I always lose count last one okay last thing we've got our tricep kickbackgood flat back elbows up and push it back so on these you guys make surethose elbows stay high okay and I want you to really squeeze through yourtricep as you push it back so it's squeeze and back in good squeeze itsqueeze and stretch perfect last one all right you guys ready to finish off thisfirst workout I want everybody to jump on their burpees okay can we all do thattogether yeah we can okay 15 jumping jacks ready and go 5... 10 and 15 - burpees ready and jumpgood luck once okay 15 jumping jacks, 5 you guys are doing awesome keep goingten and last two burpees go give me good jumps nice and high last onewhew it was awesome good job you guys you finished workout one of the 15 dayfit body challenge Kaytlin and I will be back here with a lower body workout foryou tomorrow so we'll see you then

5-Minute Workout That Replaces High-Intensity Cardio

2020-09-23T00:47:00.000+05:30

5-Minute Workout That Replaces High-Intensity Cardio

A 5 Minute Workout That Replaces High Intensity Cardio Is it you who always dreamt about the Fit Body, but didn't know how to start or Is it you who always thought that squats and crunches are just too much for you We found a solution for you. No matter whether you're a beginner or just a busy lady or gentleman These seven simple exercises will take just five minutes of your time and will suit any level of physical condition Because they're all based on one phenomenal exercise, plank. Hey don't run away no This is good Plank is famous for it's four main benefits, One, a toned belly Two, strong back. Three, flexible body, Four, good posture Just do it with us every day preferably in the morning when you're still fresh and full of energy And we will make sure that every training is fun and In just thirty days you will be surprised to find a so much slimmer and fitter body in the mirror hey What are you doing in my bathroom? Let's start. You don't even have to start your stopwatch I'll be counting for you Exercise number one full plank Lie down with your belly on the floor Then raise your body on your straight arms and toes and keep it horizontally Your body should make a straight line head the heels breathe normally You need to keep this position only for 60 seconds, let's give it a try ready the countdown starts now Plank is one of the best exercises for core conditioning It strengthens your abs, but also works your glutes and hamstrings supports proper posture and improves balance How are you doing hold on try to breathe normally? inhale... exhale That's right Okay, just five seconds left five, four, three, two, one Wow that's great. Let's try the next one Exercise number two elbow plank Keep the same position on your belly now Raise your body on your elbows and toes and keep it horizontally Your body should make a straight line head to heels Don't forget to breathe normally This time only 30 seconds come on you can do it Plank is one of the basic poses in yoga So you can be sure it is absolutely healthy for your body and will keep you energized for the whole day Yogi's don't lie especially the yogi who said when you come to the fork in the road take it Three-two-one you are SuperDuper. I'm amazed All right here we go exercise number three raised leg plank Prop your body in the position of elbow plank Raise your right leg to the level of your glutes or higher and breathe normally Up we go Breathe normally because your muscles will need to receive oxygen If you hold your breath your blood and abdominal pressure can increase significantly and have harmful effects on your body Three-two-one Now put your right foot on the floor and raise the left leg to the level of your glutes that's right hold on Apart from working on your back, abs, chest, neck and shoulders Leg raise plank also strengthens your glutes and back thighs and every exercise that we do should be healthy to your body so inhale exhale inhale exhale Two one great! Can see you're ready for exercise four left side plank Turn to your left side and put the left elbow strictly under the shoulder make sure your legs are straight Now push your bottom and waist up Balance yourself on your arm and feet until your body makes a diagonal line breathe normally And up, only 30 seconds Side plank makes your abdominal side muscles stronger and keeps your waist thin Whoo it's also a great pose to strengthen your shoulders and arms that's right. It's not hard is it? Five four three two one well done! Exercise number five can I guess mm-hmm right side plank Turn to your right side and put the right elbow strictly under the shoulder make sure that your legs are straight .

Now push your bottom and waist up Balance yourself on your arm and feet until your body makes a diagonal line and breathe normally And another thirty Seconds have started just now Keep your balance don't sink in the shoulder I can see you, you are doing great. We're almost there Three-two-one, okay, just two exercises left Exercise number six full plank again Absolutely, you've done this one before will let's repeat raise your body on your straight arms and toes and keep it horizontally Your body should make a straight line head the heels breathe normally This time only thirty Seconds you can do it Make sure your palms are right under your shoulders, if not move them carefully your body should feel solid Yes, just like that You are just a plank superhero, you know that don't you maybe five more seconds mm-hmm and here they are five four three two one Wow! And one last exercise to go Exercise seven elbow plank Yes again Okay, keep the same position on your belly now raise your body on your elbows and toes .You should hold the position for sixty Seconds How you doing keep your glutes down your body is a straight line yeah, there you go, Oh 30 seconds already passed and you are still standing. You are my superstar All righty Keep going Ahh five seconds left five four three two one All right, you've done it. You are a god of Plank All right.See you tomorrow Have you tried plank exercises before share your experiences in the comments? Don't forget to hit the like button and click subscribe to stay on the bright side of life .

Intense 25 min Full Body FAT BURNING Workout 🙋‍♀️

2020-09-23T00:36:00.015+05:30

Workout !!!!!

Hey everyone, welcome to my BLOG!!!! 2020 IT doesn't matter if you’re a beginner or if you’ve been working out a while now I've got both the high Impact and also no jumping low impact version to get you through this So you can do this video on its own or you can join the rest of us with this 35 day free program by following the calendar schedule. I'm also giving away three apple watches So check out the comments below to find out more. So you got everything you need. Oh here on this channel all free So I really appreciate it if you just smash that like button, subscribe and also turn on notification. Oh, so this heaps of other people out there who needs a buddy needs motivation So do share your progress in the comments and use my hashtag so this workout consists of four sets with a mix of 20 to 30 seconds of Exercise and 5 to 20 seconds off. We're going to start with a warm-up and end with a cool-down We're starting off our warm-ups with some butt kickers go slow and easy, but feel free to bring up if you like Yeah, yeah Never switched our yeah Next we've got some jumping jacks. There's going to be no jumping low-impact variations throughout the workout So no reason not to finish these guys you can do that If you are beginner if you're not doing a hundred percent or when you feel like giving up Inch worm is next. You're just crawling into a plank position and back straight up again. Make sure you keep your core tight We've got fast foot next. Sort of like an American football shuffle. Start slow then increase the speed gradually Site lunges are next just two more exercises and we're out of the warm-up guys This exercise is really great to stretch out our abductors in our legs Low lunges are next as you lunge downwards extend your arms upwards like sorry We're doing about four reps then swap over to the other side Swap over guys Now we've got a 10 seconds break and we're going to kick off set one with skater hops You're basically hopping from side to side like so and if you want to make it harder then make sure your back foot doesn't touch The floor and for low impact just take away the jumps Next we've got high knees. Bring those knees up as high as possible and raise that heart rate. For low impact just take it slow. Next we've got reach and crunch. As you crunch Make sure you're engaging that core guys if you want to work those abs, you gotta engage them Swap over to the other side Next we've got everyone's favorite or most hated exercise burpees We gotta do them guys if you want to work your whole body. We're more than halfway through set one Shuffle touch ground is next. This exercise is absolutely amazing to keep your heart rate up Make sure you do it safe and for low impact just take away the shuffle Next we've got fast foot again. This looks easy But this is really gonna ramp up the intensity try to do it as fast as you can but be safe Sidestep and jump is next. Be sure to jump as high as you can guys It's not about how many of these you can do is about making each jump explosive and do it in a good form Thank you when you love let me help for us because I believe the whole And That's set one great work guys with low quick twenty seconds break You can take a longer break up to a minute if you want to We're going to start set two with touch ground and cake. All exercises is set to a superset So that's two exercises back to back remember to be safe and watch your balance here especially if you're doing it on a carpet or mat which may move. For this exercise touch the ground with your left hand while Having your left leg extended behind you then jump back in and keep the other leg up Make sure you do the exercise in an explosive manner for low impact just exclude the hop No point in blaming you you did not know Now on to the other side and again don't get too excited and stumble like a day Now we've got quick ten seconds rest followed by a superset of curtsy lateral lunges Be sure to go as low as possible and work those legs Now on to the other side Next we've got shuffle touch ground once again, remember to engage that core Now we've got push-up and shoulder taps next if you can't do a push-up you can do it on your knees Hang in there guys, you can get through this. We're halfway there. Just keep following along Lunge and skip is next lunge down And as you come back up drive in knee up and jump.

Jump as high as you can guys work those legs and core Now on to the other side And for our final exercise to end set two is jumping jacks go as intense as you can guys and burn those calories Great work guys, you are doing well. We've got a quick 20 seconds break again You can take a longer break too, and we're about to start set three with shuffle burpees So start with the shuffle then get down into a plank and jump both feet back in and get up and shuffle and repeat Next we've got high knees if you're starting to feel tired you can jog it out, but I know you got this so keep pushing Now get on the ground guys and feel free to laugh at how confused I am here we've got table top touches next Next we've got table top reach you might feel the burn on your arms, but this really works your abs too keep pushing through guys We're almost done with set three. Not long to go Now get up and we've got pop squat next remember to engage your core and exhale as you go down Again exclude the jump for low-impact Jumping jacks are next. Go as intense as you can here guys Next we've got plank to high knee.

Get into a plank position and get up and do four high knees. Let's do this guys Our last exercise for the set is high kicks we've come this far so don't give up! Kick up your legs as high as you can and make sure you don't lock your knees. For low impact, just exclude the jump Great work guys! We've got just one more set to go and we're done You can take up to a minute break if you want to Grab a fitness mat if you have one and we're going to kick off the first minute with high knees Let's do this. You can do it Next we have plank to squat. This will really work your core and arm so keep pushing through guys Slight recovery in the next one we've got plank jacks next Just four more exercises to go. We've got bicycle crunch. So lie on your back and keep pushing I know how you feel I was so tired at this point, but let's not give up Next we've got reverse crunch lift those legs up using your core muscles as high as possible almost there guys Now flip around and we're going to do some mountain climbers. One more exercise to go after this And our last exercise is crunch Get on your back again with your knees bent and crunch forward. Be sure your neck is not doing the lifting and it's your core that's pulling you forward Great work guys, but don't move. Stay on the mat We're going to do some stretches for our cool down. Bend the right leg up and rest the right ankle across your left knee Then do the same on the other side. So stretching is really important guys, so don't skip this Now stretch out your legs without bending your knees keeping them as straight as possible this helps to stretch out your hamstrings Now sit upright and get into a pigeon pose this really helps to stretch out our hip flexors and our glutes Then pull the back foot up like so to stretch our quads Now do the same on the other side Now get into a downward dog and walk it out to loosen up those legs Then slowly get into a cobra pose Now into a child pose Now stretch out our hamstring and back as much as we can on both sides and we are almost done You can definitely extend the cooldown a little bit longer. I do spend a little bit more time stretching out as well Great work guys, that's the end of the workout if you have enjoyed this workout Remember to hit that like button and leave a comment down below with your progress to keep yourself motivated Rest up and eat well, and I'll see you guys in the next blog. Byeeeeee!!!!

How to Lose Weight During the Lockdown? – Sadhguru

2020-09-20T15:05:00.001+05:30

How to Lose Weight During the Lockdown? – Sadhguru

Sadhguru: Your physiological strength in manyways is the foundation for your psychological balance. No, I think food and toilet more... both must be far away. Then you will keep your physiology in a conscious condition. Just because I am laughing and joking about this, don't think there is no problem. There is substantial problem. Speaker: "Sadhguru, during the lockdown wehave gained a lot of weight from over-eating and no physical activity. Can you offer us some simple weight loss tips, please?” Sadhguru: I was in Chennai a few years ago and I was talking to some of the business community in Chennai. They were not particularly obese or something, but little trying to imitate the planet; not by being on a spin, in form I mean (Laughter). If I had come to Chennai fifty years ago or hundred years ago, in what physical form people would be, in what level of physical fitness they would be," ordinary people I am talking about. I'm not talking about gymnasts, sportspersons, not those kind of people, ordinary people on the street. Or even now, in what kind of physical strength and condition people are in... in rural India for example. How many of you can at least climb a tree," and this is a spectacular show. A tiger on a Chennai Street – this is not a everyday happening. It is something you must enjoy. Only those guys who are doing the menial jobs,the guy who's sweeping the street, maybe he will go sit on the tree and watch how wonderfula breakfast you are . Why have we become like this? It's not that tiger is... "Where is the tiger going to come?" That's not the point. Why are you in this condition that you cannot do anything physically anymore? All you can go to office and come back. Those things are also necessary in today's world, but is it not important that you are in some way physically competent? Physical competence is a reflection of your physiological strength and your in many ways is the foundation for your psychological balance. It is no more in question, your physiological strength is the foundation for your psychological balance in many, many ways. We have always been saying this, the yoga... yogic sciences, but people have been laughing at it, because everything is keyhole. People say brain is a separate study. That's why yesterday I confessed with all the neuro experts, "See I don't have a brain." At least most of the time it's not working.

I keep it off. There is enough from... from the tips of my hair to my toes. There are enough cells with enough memory and intelligence, they will do my life, tch. I have disciplined them nicely. They will do my life the way I want, because a large part of day-to-day work and day-to-day functioning is… is just a repeat work. All you need is a clerk. You don't need a super brilliant person todo all these things. So I have trained them and they do their work. I don't have to think – how to eat, how to sit, how to stand, how to breathe – nonsense. It just happens by itself, because a very stable and effervescent physiological condition is very, very important to have a certain level of psychological freedom. Otherwise, every little thing you do, you have to think. Once you think, inevitably you're confused about every damn thing that you do. Now, you are talking about because... because of virus you ate too much. This is not because of virus you are eating too much. This is... this is a... a kind of a compensatory activity that, you know, you will see thisin the cinema theaters and everything, if you have nothing to do (Gestures absent-minded eating). Never before in the history of humanity was food simply available like this all the time, it's a wrong thing that everywhere you walk there is food. It should not be. I see some of the corporations in Americaare organizing like this – food and toilet should always be within whatever fifty feet or hundred feet – something they have fixed, fifty feet I think – within fifty feet of wherever you are, there must always be food and that food is usually one month old ofcourse and there is a toilet. No, I think food and toilet more... both must be far away. Then you will keep your physiology in a conscious condition. Everywhere there is toilet, it's not good. because body has certain resilience. You wanting to run to the toilet is not just physiological, sometimes it may be when the body – at some time it is disturbed, at that time it may be. Otherwise in normal conditions, it is more a psychological condition than a physiological condition, that all the time you want to message not because you have something very significant to say, it is simply because it is a release. Similarly, going to the toilet is a release, sexuality is a release, wherever, whenever,whatever – all the time the same things because you are building up nonsense within yourself all the time, you need a release. All the time release. These things are being openly talked about as part of psychiatry that you must find release. Why are you pent up? I think in one of the interviews some journalist was asking me, "Sadhguru what do you do to unwind yourself?" I said, "What? Why will I wind myself up first of all (Laughter)? I don't wind myself up and then want to unwind somewhere." What are you, are you a grandfather clockor something? You wind yourself up. Even the cl... watch doesn't need any windinganymore, it runs by itself.

Why are you winding yourself up? This is simply because you understand lifeas an accumulation. Yes, body is an accumulation, mind is an accumulation, but life is not an accumulation. It's a phenomena that's happening. If you have not tasted that phenomena, you know only accumulations, you always think the safety is in accumulation. Whether it's wealth, money, this, that and body, but at least your money you can keep it in the bank, though it's... it may be heavyin your mind, but if you accumulate too much body, you have to carry it around every moment of your life. And in the world today... in the world today thirty percent of the population is malnourished and around the same percentage of people are obese, overweight. See you can fix it. The world's problems of malnourishment, you can fix it. So this practice is there in the Isha Yoga Center – whenever a cause comes up, when Isha Vidhya, you know, educating rural children, raising funds for it became a problem, then many people in the yoga center took this up, "On Wednesday evenings I won't have dinner and let that money go to the children." I think you must find seven causes like this ). I can give you seven . Monday for Rally for Rivers, Tuesday for Cauvery Calling, Wednesday for Isha Vidhya, Thursday is called Guruvar – this is for your Sadhguru ). Friday for Devi because that's her day. Saturday, you have your dinner, I am reducing one day. Sunday, tch for Dhyanalinga. Like this you find seven or at least six causeswhere six dinners you give away. Morning you eat, all right? Ten o'clock in the morning you eat well, and again eat ten o'clock tomorrow morning. And also because you need to keep social distancing, drive out of the town and walk back. Get into a bus, take a... buy a ticket forten kilometers away and just walk back. Best you go without your phone or on... and your wallet so that you have to walk back, do something, hmm, come on (Laughter). Already there is one problem, you want to multiply your problems, hmm? You want to increase the size of your problem? Don't do that. There's enough problem already. Just because I am laughing and joking about this, don't think there is no problem. There is substantial problem. Don't fool yourself, because if your body andyour mind is in a certain condition, you can easily fool yourself. This happened. Shankaran Pillai was running a garment shop, here in United States, and a lady came to buy some kind of a pullover. So he promised her, "It is one hundred percent wool." She took it, went home. The next day she came back and she said, "You said it is one hundred percent wool, but here the label says 'It is made in Bangladesh andit's one hundred percent cotton.'" He said, "Ma’am, don't you be fooled by this. The label is only to fool the moths” ). Like this, there are so many labels all over the world. Don't go by that. You... This is a simple experiment you must do – all of you who are sitting now on the floor, when you get up, you must use only two limbs to stand up. All of you, in your life, you must keep this up however old you are, this is a simple test for you – you sit down cross-legged and when you want to stand up, you use only two limbs. That means you don't do four-wheel drive . Just get up with your legs. This much fitness at least you must manage. If you can't climb a tree, they are not enough tigers to, you know, for them to roam in your city. If you can't climb a tree, it's okay, but at least you must be able to stand up. This much fitness you must maintain. Please do that for yourself.

Full Potential Detox Practice - 30 Days of Yoga

2020-09-19T14:25:00.000+05:30

YOGA PRACTICE

Hey my friends, welcome to my BLOG. I'm PRANAV, All right my friends, today we're going to begin flat on our backs. So take a second to get settled in and center yourself on your mat, or your towel, or wherever you're practicing today, in the grass, in the sand. And then once you get settled in take a moment to rotate the ankles a couple times, and maybe rock on the heels is nice. And we just kindof put away the to-do list and we put away the day thus-far, or perhaps the top of theday, top of the morning. And you're easing into your day right here, right now with your yoga practice. Then allow the toes to fall out and we'lldo the same thing with the hands, just spreading the fingers wide and the wrists rotating one way and then the other. I really like to make the most out of my practice and that leads Into my everyday life, really trying to make the most out of your precious time and your precious bod. So, you can take a moment here to close your eyes and look away from the video and just feel supported, feel your back, body supported,the weight of your body supported. And I feel like that's kind of sweet here, day nine ofthe challenge, remembering that you're supported by this community and by your practice. Ijust felt the sun come out a little bit there. Okay, and then we'll rest the hands on thebody, and we'll just take a second to check in with the jaw, moving the tongue aroundin the base of the mouth, stretching the jaw wide. It's quite an embarrassing thing todo on camera, but who cares. And then relax your jaw, relax your tonguein the base of the mouth, and begin to rock the head a little side to side, ear to ear.And here is where we will begin to deepen the breath, stretching the neck out, keepingthe shoulders relaxed. And then we'll bring the head back to center,and inhale. Reach the fingertips up and overhead, full body stretch. You might feel a sweetsensation in the shoulders, a nice stretch in the front body, or the side body. You mighttilt the pelvis a couple of times here, just noticing the effects of your practice thusfar, and we continue to breathe deep and easy. And then we'll float the palms down and hugboth knees up into the chest. So, you can do this one at a time, or if youwant to light that fire in the belly right away, you could anchor the navel down, scoopthe tailbone up, and pull both knees in at the same time. Then wrap your arms aroundthe shins and we do a little shimmy back and forth, and find what feels good here, particularlyin the lower back and the outer edges and the tops of the buttocks. Oh yeah, baby. Keepthe shoulders relaxed, and with each inhale invite some good juju in, good vibes. Andwith each exhale choose to let go of any extra weight that you might be carrying that youdon't need. Hug the right knee in towards the heart, sendthe left leg high up towards the sky, deep breath in here and on an exhale we lower theleft knee down as you squeeze the right knee up towards your heart. Stretch it out here,deep breath in. On an exhale, peel the nose up towards the knee, wind-relieving pose.Relax your shoulders down, squeeze, squeeze, squeeze, as you push through that left heel,top of the left thigh bone firms down.

Careful not to clench here, keep it soft and easy Exhale,find a little resistance, that opposition which is what our Hatha Yoga practice is all about, finding strength and balance in between these two opposing forces. So, we hug theleft knee in, we press the right heel out, breathe here. Then when you're ready, slowly peeling the nose up towards the left knee, really feeling that sweet compression in the lower belly here as you squeeze and push, relax the shoulders down. Eskimo kiss your knee if you can, i fnot don't worry, you can imagine. And then we release. Hug both knees in one more time, deep breath in, long breath out. Cross the right ankle over the left, grab the outer edges of thefeet. Give yourself a little foot massage, a little wake-up call here to the feet. You can bend the elbows left to right, really find the length in the lower back as you scoop the tailbone up. And it's time to rock and roll, here we go. Anchoring navel to spine,we'll begin to rock front to back, working out the kinks, and then rising all the wayup to a nice comfortable seated position where we're going to take a couple of neck rolls before we move into our twisting the night away. Drawing circles with the nose one way and then the other, keeping the shoulders relaxed and the heart lifted. Then nice and easy,bring the head back to center stillness, and we'll bring the right palm to the left kneejust find a little lift here as you twist and shout, so cheesy as you twist and shout.Why not? What do you want to shout from the rooftops? Let's think about it while we inhale,lift and length, and exhale. Towanda! Backto center we go, and to the other side. Half of the viewers were like, what? You can Google it later. Oh, it feels good in my heart as I lift up through the chest, exhale, twist,and find something you want to shout off the top of the mountain. Keep it positive.

I lovemy life! Back to center we go. We spread the palms wide and we're going to dive forward onto all fours right away here. Take in a couple of breaths and cat-cow. Then curling the toes under, walking the palm out just a hair, andwe'll send the sit bones up to our downward facing dog. A deep breath in, and long breathout. Deep breath in and melt your heart back, paddle it out here, find what feels good. Then we'll go for a slow walk up toward thefront edge of the mat. Find your forward fold today. Stretch it out, bend the knees as generously as you need to, shake the head a little, yes and no. Then we'll bring the palms to thetops of the feet, and inhale, slide them up to the tops of the thighs. Find that flat-back position here, take a deep breath in, inflate, and on an exhale, fold. Tuck your chin into your chest, my favorite moment of the day. We press with the feet and we roll up nice and slow, connecting to our breath today, lengthening the tailbone down and engaging as we draw energy up fromthe earth. And right away we spread the fingertips and inhale, reach all the way up. Kiss thefingertips together up and overhead today; just a little variation. We kiss the fingertip stogether like this, and we open the heart and lengthen the tailbone down again. A deep breath in here, and on an exhale, floatit down, open the chest and shoulders. The palms come to the feet and we inhale and liftup, flat back. Exhale, slide it down. We're going to paddle the feet out here, just stretching out the legs. Then we're going to lower all the way down to the belly. Inhale,lift up, cobra, nice and soft and sweet here. You might find a little movement. Pull the elbows back and try to resist the urge to clinch the shoulders up towards the ears,create space, and press in your foundation strong. A deep breath in, exhale, release, curl the toes under. Press it up to plank, or all fours, and then send it back downward duck. We'll drop the left heel, inhale, slide theright leg up high. Exhale, bend the right knee. Send it over to kiss the left elbow.Inhale, three-legged dog, exhale all the way up and into your lunge. A nice slow lungehere.Stretch it out. Lengthen the tailbone down. So a little bit of play time here. And then when you're ready we'll come back to the fingertips, lift the back knee up, and inhale, reach the fingertips all the wayup, high lunge. So we're going to play today with this heel,maybe pulsing up and down, staying nice and aligned in that front knee, so making sure we don't go over, keeping it nice and stacked. So play with this back heel, coming all theway up in your high lunge, tucking the pelvis and then sending the heel back. If you're feeling like, whoa, I'm going to fall, then hug everything in the mid-line. And remember, that upward current of energy engage full body experience.

We have opposition here, grounding down through the shoulderblades and the tail, lifting the heart. One more breath here, doing awesome. And thenon an exhale send that heel back for stability, and open the chest as you release back down,belly comes to the top of the thigh. And then we find our Vinyasa. Move with your breath,together we'll meet in downward-facing dog. Drop the right heel this time, inhale andslide the left leg up high. Then the left knee, we're going to send it over to kissthe right elbow, breathe. Inhale, three-legged dog, strong right heel, and then sending itall the way up into our low lunge. Lower that back knee, take a second to just find your action, your alignment, your breath, your balance. And stretch out any sore muscles. We bring the fingertips to the mat and lift the back knee up. Maybe you keep it lower, too. That's a great way to practice this. And we come to our high lunge, reaching the fingertips up, pull that left hip crease back. And play here with a little movement. So we come up onto the right toes, resisting the urge to straighten that leg, like I just wanted to do. And see if you can keep that front knee bent as you pulse here on that foot. It's hard work here. Breathe into the front of the right hip crease, relax your shoulders down, and dial your pinkies forward. Find your breath, one more full breath in and out here. And then we anchor that right heel back and we open the chest and shoulders to release. , step one. Step two, we release. Great. This time we're going to plant thepalms, slide the left toes back to plank. And then we're going to anchor navel to spine and send it straight back, downward-facing dog. Deep breath in, long breath out. Bend the knees, look forward, slide the nose forward, so careful not to crunch the back of the neck on that move. And then we hop towards the front edge of the mat or walk. Inhale, lift to flat back position. Exhale,soften and bow. Inhale, we take it all the way up. Tuck your chin into your chest, rol lup through the spine. The fingertips kiss together up and overhead and exhale. We dive back in. I'm trying to get off this creaky floor. I've done too much yoga in this one spot. Inhale and halfway lift, sorry about that, and exhale,keeping it real.

Plant the palms. Step or hop it back to plank, hang with me, you gotthis. Chaturanga, or Chaturanga practice, shifting the weight forward, hug the elbowsinto the side body. You can draw the navel up, slowly lower down. We're all the way tothe belly or hover half way. Inhale to cobra, or up dog. Press into all 10 knuckles, strong.Open your heart in your chest. Inhale in, and on an exhale, to dog, to dawg,D-A-W-G. Drop the left heel and inhale. Slide the right leg high. Again we bend that right knee, and we're going to cross it over towards the left elbow. Shift your gaze forward here,and then inhale, three-legged dog. Exhale into your lunge. Keep the back leg lifted, hug the inner thighs together, inhale. We spread the fingertips left to right. And this time come up intoour high lunge, kissing the fingerprints up overhead. Beautiful, hold here, pull the thumbs back, relax your shoulders down. Navel draws in just slightly and you can bend that back knee just to make sure that pelvis is coming right underneath. Inhale and open your heart,and exhale, we release. Opening the chest and shoulders, the belly comes to the topof the thigh. Send your fingertips back this time, and then we release. Find your Vinyasa, you can always improvise here, of course, as I've stated before. And also you can take a break. Take a load off.We don't know when you've got going on in your life. You might have already done something today. You might just need a little extra love and care, you might be new to the practice,your arms might be hella sore. A deep breath in, and on an exhale we all meet in downward dog, giving a moment or two for us all to catch up here. And then when you're ready we'll drop the right heel and inhale, lift the left leg high. You're doing great, my friends. Welcome that heat, that Tapas to the body. That is a great way to transform from the inside out, creating a little warmth, a little heat. Here we go, bend that left knee, cross itover towards the right ankle. Look forward, gaze is forward, long neck. Press away fromyour palms, and exhale three-legged dog. Awesome. Sending that left leg all the way up intoyour lunge, send the fingertips left to right to come all the way up. We kiss the palms up and overhead. Lengthen the tailbone down. Soften that right knee to do that. That'sa great trick here. A little alignment, and then find your action, drawing energy up,hugging the inner thighs together, opening the chest and relax your shoulders down, deep breath in, and exhale, open and break free. Belly comes to the tops of the thighs. We find strength and length here.

And then we exhale, release. Again, take your Vinyasaor skip it. No problem. Together we'll meet in downward facing dog. When you arrive, takea deep breath in, the deepest breath you've taken all day. And let it out through themouth. Again, one more time, just like that. Oh, the sun's coming out. Inhale in, and exhaleout through the mouth. Bend the knees generously, slowly slide the nose up, and we hop it forwardor walk. Inhale, find your flat-back position and exhalebow. Inhale, soften through the knees, reach it all the way up, fingertips kiss up andoverhead, life is good. And exhale back down for more. Hang with me, guys, stick with it.Inhale, halfway lift, and follow your breath. See if you can soften out all the hard edgesnow. Keep it smooth. Forward full, plant the palms. Step or hop it back to plank. This time we're going to get crazy. So wecan lower the knees here, no problem, or we can stay lifted. We're going to do three Chaturangapushups. Say that five times fast. Three Chaturanga pushups. So you can do these on your knees,draw your lower belly in and it'll look like this. Gaze is forward, we go halfway down,pull the elbows back and then press up. If you're doing it on your toes it'll look likethis, and we do one more, so we do three total. And then we send it up and back to downwardfacing dog. Inhale in, and exhale and let it go out through the mouth. Drop the leftheel, inhale. Slide the right leg up high. Bending the right knee, kiss it over towardsthe left elbow. The gaze is forward. Inhale, three-legged dog, and exhale, stepping upinto your lunge. Once again we send the fingertips left to right to come up fingerprints kissup overhead, life is good. Full body experience, and this time checkit out, going into a nice, juicy, strong detoxifying twist. I'm going to take my palms and bringthem over towards the right leg. So keep this length here that you've built and this strengthin the back heel as you come into this posture. So we're really truly supporting it from theground up, not just kind of cranking in to make the shape. Bring the left hand to a fist.The right palm comes up and overhead and we find length through the side body. We leanback into it, and we open up through the heart. Back knee can always be lowered here. Breatheinto your belly. Get the most out of your practice by infusing breath into each posture.So we're going to hang out here, one more breath, we got it. If you want you can openup here. If you're growing your practice and you are ready for this you can open up yourwings, draw your shoulder blades away. And then we slowly release back down. The left knee comes to the mat and we pullit back for half splits. I can't wait to do our Hanumanasana foundations. Anyway, forward,fold, relaxing the weight of the head over, pull the right hip crease back. Now we rollthrough the right foot. We plant the palms. We hit our mike and then we Vinyasa. Feelfree to take a rest here. We can always lower the knees, downward facingdog. Deep breath in, deep breath out. Drop your right heel, inhale. Slide the left legup high. Life is good. So try notto dip it down with the hips. Keep it up and lifted, engaged. Those intercostal musclesreally strong as we kiss the left knee to right elbow. Gaze is forward. Press away fromthe earth, and then three-legged dog. Here we go. Deep breath in, exhale, up into yourlunge. Send the fingertips back this time to come up, opening up through the chest andshoulder a little more. The fingertips kiss up and overhead. And we keep the strengthand length of this beautiful posture that we've grown as we send it sideways into ourtwist. Outer edge of the right arm comes to the outeredge of this left knee.then try to lift it later,no problem. Come into a strong arm here, right fist, and then the left palm comes over itas we find our twist. Pull the left hip crease back. Breathe into the lower belly. Try notto just collapse into the bones here, but keep that integrity, that energy. Breathe,breathe, breathe. One more breath here, you might open up. Sorry,my yoga is paining me, little bit dictated by my migraine now. Open up your heart, andon an exhale release. Right knee comes to the earth.

We send the hips up and back. Flexthrough your left foot and find a little forward fold here in the upper body. Just a little counter pose. Pull the lefthip crease back. Breathe, breathe, breathe. And then we roll through the left foot. Cometo the fingertips, lift you back knee up. This time we're going to bring the back footup to meet the front forward fold. Inhale, halfway lift, and exhale, bow. Bring the feettogether, bend the knees generously. Slight spacing between the heels here as we bringthe belly to the thighs. Send your sit bones back, inhale. Reach the arms forward up andback. Only one Uthkatasana twist here. We got it. We can do it. We can totally do this. So we send the sit bones back and we bringthe fingertips together here. Inhale, open your chest by pulling the thumbs back, andexhale. Send it over into your twist. You can repeat this kind of ninja move, I likeit, bringing the left hand to a fist and finding that sweet Hatha Yoga resistance here. Pullyour left hip crease back here. So that left knee is going to want to come forward. Seeif you can bring the knees together.

So what's going on in the knees is definitely what'sgoing on in the hips. So take care, work to just bring awareness to the hips. Inhale,and here you can open up and exhale back to center. Give the legs a rest by inhaling,coming to flat back. We're almost done here, guys. Exhale fully. Taking it to the other side we inhale, Uthkatasana.Bring the fingertips together, kiss. Inhale. Pull the thumbs back and exhale. Find yourtwist, this time pulling the right hip crease back. Maybe you drop the sit bones a littlelower, maybe open up the fingertips wide, then we release. Inhale. Halfway lift, exhale.Hallelujah bow. Step or hop it back to plank. Final thing before we cool off, we're goingto walk the toes as wide as the mat, three wide on to pushups. That's crazy. Bendingthe elbows left to right, here we go, all the way to the ground, just three. One, two,smile, draw your navel up. Adriene is crazy! And three, or maybe you're like, I've gotthis. And then we send it to downward facing dog. Awesome, lower the knees. Swing the legsto the side, and come into a nice comfortable seat, cross-legged position, once again. Wipe the sweat off your brow. Try to let goof any clinching, notice your breath. Stay here in the meditation pose for a couple of minutes or you transitiononto your back. It surely is a honor to practice with you, especially in your time of need.Namaste.

How to Make a Blog - Quick & Easy!

2020-09-18T14:34:00.002+05:30

How to Make a Blog - Quick & Easy!

Hi Guys! This is PRANAV !Today, I'm gonna show you how you can create this blog in just FEW minutes So, this is the blog we are going to create It is going to have your own blog address like this and then we're going to create this blog posts then we’re going to create this menu and then we’re also going to create this about me & this follow me section and then we’re going to create this about page and this contact page so that your readers can contact you Now, everything on this blog is going to be mobile friendly so it’s going to look perfect on any mobile device you use Before, we start, just click the link below the video and this will take you to WebsiteLearners.com Now the first step is to choose a name for your blog so let’s enter our blog name here I’m gonna keep it as TechyFruit.com and then click check availability once its available, we can go to the next step which is to get domain and hosting so let’s click here and this will take us to GoDaddy.com so we’re gonna use godaddy because they give the domain for free and also a discount on hosting so let’s click get started now just stick with this basic plan as this plan is perfect for any type of blog that you want to create so just scroll down and then select the term as 12 months and then let's scroll down and click continue now let’s enter the blog address here again which is techyfruit and then click search now click select and continue now just remove this office 365 and click proceed to checkout now click create an account and just fill-in your details choose any 4-digit number as your PIN and then click create account now enter your name and address and choose the payment method now click continue and place your order now, let’s complete the payment so, let’s set it up by clicking managed wordpress and then click next then again click next and now let’s enter a username and password for WordPress this will be used for logging into your blog then click install Now, wordpress will be installed once it's done let’s click get started and then click no thanks and click ok so now we’re inside this wordpress dashboard this is where you'll be able to control your blog now, when we reach this page our blog will also be online so, let’s quickly check that by logging out from here and now if we enter our blog address and then press enter you can see that our blog is now online. right now, it has this default wordpress look To install a new theme let’s login back to our blog You just need to add /slash login after your blog address and then press enter enter your username & the password and then click log in so, now we're back to our blog so, just go here and scroll down to step 3 now choose a theme that you like and then click this arrow and download that theme.so the theme will now be downloaded on your computer now to install this theme let’s go back to our blog and then go to appearance and click themes now click add new theme and then click upload theme now click browse and select the theme which you've downloaded then click install and click activate now let’s view our blog so, as you can see, our blog has a new look now so, let’s go to this demo site the first thing that we’re going to add are these blog posts Blog posts are simply the articles that you post to your blog so, to add your first post let’s go back to our blog and then go to new and click post now, let's enter the title for our post and then paste the content and now let's add a featured image so a featured image is something which appears on your blog like this so to add that let’s go back to our blog here and then click set featured image and then drag & drop an image that you want to use and click set featured image now let's publish it and see how it looks As you can see, we’ve created our first blog post so, this is how you can post articles to your blog Next we’re gonna see how to change the title of our blog right now, we’ve this default title so to change it let’s go to customize and then click site identity now, let’s enter our blog name and we’ll also add a tagline and then click save & publish so now, we’ve changed the title of our blog Next let's see how to create this menu so to create this menu let’s go back to our blog and then click here and click menus now let’s click add menu and let’s name this menu as menu1 and click create menu now we need to choose where we want our menu to appear on our blog so, I’m gonna select it as main navigation which will make the menu appear, here so, now let’s add the items to the menu so, let’s click add items and first let’s click home and it will be added to the menu next, we'll add a new page called about and then we’ll add a page called contact Okay!So, now we have home, about and contact in the menu so, let’s click save and publish and now if you see here you can see that we’ve added the menu to our blog now, the next item that we’re going to add to our menu is the category pages so, what are category pages?if we add these categories to the menu and when a user clicks videos it will show all the posts that are under the category of videos this will make it easy for the user to browse your blog and get the information they need Okay! So, now let's see how we can apply this to our blog so, let's go back to our blog and if you see here you can see that we do not have any categories, right now so let’s create them first so, just click the post that we created before and then click edit post now just click add new category and we’ll enter a category called how-to and the click add new category now as we’ve added this category, let’s uncheck this and then click update now let’s add 1 more post in a separate category. so, let’s click add new and let’s enter a title for our new post and then paste the content and, let’s create a new category called news and then click add new category now, we’ve added the category now, let's add a featured image so, just choose the image that you want and then drag & drop it here and then click set featured image now click publish so, now when we go to appearance and then click menus and then click categories You can see here that we’ve got the categories that we just created so just select them and click add to menu now, let’s re-arrange this and then click save menu now, let’s view our blog so, now you can see here that we've added the category pages to the menu now, when a user clicks how-to it will only show the posts that are under how-to so this is how you create categories and add them to the menu Next let's see how to create this about page Now an about page is important because it tells the readers about you so to create this let's go back so, previously we created this about page but we didn't add any content so let's add the content now just make sure you’re on this page and then click edit now add the content now to add an image just click here and then click add media now choose the picture that you want to use and then select the size I’m gonna keep it as full size and then click insert into page now click update and, then let’s view our page so, we now have our about page Next, we’re going to add content to our contact page so, when we go to our contact page you can see that, it’s empty right now so, we’ll add this contact form so that people can contact us so, in order to create this form we need to install a plugin let’s go back to our blog and then go to our dashboard and then go to plugins and click add new and then let’s search for a plugin called Contact Form 7 when you see that, just click install now and then click activate now a new menu item will be added here as Contact so, just click that you’ll see this default contact form there and next to which you’ll find this short code so, just select that and copy the code and then go to pages and then click edit under contact and then paste that code here now click update and now let’s view our page so, now we have our Contact form now whenever a user fills out this form and clicks send Now, the next item that we’re going to add to our blog is the social sharing buttons so, these buttons will make it easy for your readers to share your articles so, to add that let’s go back to our blog and then go to dashboard and then go to plugins and click add new now let’s search for a plugin called Social by Danny when you find it just click install now and then click activate so that's it the button will now be added so, let’s check that by going back to our blog and then click any of our blog posts and now when you scroll down you can see that we’ve now added the social sharing buttons now when we click here we can now share this post on Facebook Next we’re going to see how to add these social media links.

Now, these links will help your readers to find you on social media sites so, to add that let’s go back to our blog and then click customize and go to menus now, let’s create a new menu for our social media links so, just click here and let’s name it as social and then click create menu now, choose the location as social menu and then click add items now go to custom links and then enter the social media links which you want to add so, if you want to add facebook just enter your facebook page url and then just type facebook and click add to menu now do the same for twitter and type twitter and then click add to menu and lastly we’ll add the google+ link the text as google+ and then click add to menu so, now we’ve added all the social media links so, let’s click save and publish and then let’s go back Okay! So, now we’ve added the social media links now, if we click here .

It will take you to your facebook page Next, we’re gonna see how to add this about the author section below all the blog posts Now, this section will help your readers to know about the author of the article so, to add that let’s go back to our blog and then go to dashboard and then under users click your profile now, scroll down and enter the name and then the bio you can also add your profile picture by going to this link and so once you’re done just click update profile now, if we go back to our blog and then see below this post You can see here that we’ve got the about the author section Okay! So, next we’re gonna see how to get this same thing on the sidebar so, in order to get this we need to install a plugin so, let’s go back to our blog and then go to plugins and click add new now, let’s search for a plugin called Smart Author and then press enter now, when you find this just click install now and then click activate now let’s go to appearance and then go to widgets now, find this Meks Smart Author widget and drag it into the sidebar now, let’s name this section as about me and then scroll down and click save now, let’s go back to our blog and then refresh the page so, now we got this about me section on the sidebar Okay.. so now lets see how to add these social media links on the sidebar so, to add these links we need to again install a plugin so, let’s go back to our blog and then go to plugins and click add new now, let’s search for a plugin called smart social now, when you find this, just click install now and then click activate now, let’s go to appearance and then click widgets now, find the Meks Social widget and then drag & drop it here now, let’s add some text here and then add the social media links so, I’m going to add my facebook link then the twitter link and the google+ link once you’re done just click save now, if you go back to your blog and refresh the page .

You can see here that we’ve got the social media links Okay.. So, finally we’re going to add this read more section Now, this section will help your readers to continue reading more of your articles so, in order to add that let’s go back to our widget page and then you’ll find this widget called Shamrock posts so, just drag and drop it here and then let’s name it as read more and then scroll down and click save and now, if we go back to our blog and then click refresh You can see here, that we’ve got this read more section Okay! So, now we’ve added all the items in our blog. So, this is how it looks! So, there you go Guys.. We now have a fully functional blog created in just few minutes Now, you can create your blog just by clicking this button So, just click start now to start making your blog So, that’s it! I hope that you liked this video So, just click the like button below and also to watch more BLOGS from us .

30 Minute GET FIT Indoor Walking Workout For Women Over 50!

2020-09-18T13:06:00.001+05:30

30 Minute GET FIT Indoor Walking Workout For Women Over 50!

Today we're going to do a 30-minute fatburning full-body indoor walking workout it's suitable for beginners but perfectfor everybody it's fast paced but very very doable you're going to be able tokeep up and it's not big on choreography so you don't lose your place okay it's30 seconds on of fast walking and 30 seconds of fast movement and this is 30minutes of full-on exercise which is going to be great for your body to keepit in shape while you're at home particularly if you're spending timelying on the couch okay which is fine but make sure that you do a little bitof work and a little bit of exercise and a little bit of play while you're inquarantine so that you can stay sane okay you're going to love this let's getstarted start by gentle marching and deep breathing so arms above your headand down breathe in and out this is going to be so much funI know it's thirty minutes .

But I promise you it'll feel like fifteen I've got alittle timer down the bottom so you can track where you're up to and a thirtysecond timer to help keep you on track start fast walking now and develop yourpace you can either go at the same pace as me slower or you can jog the wholeway through if you follow the same pace as me we're going to do 3522 steps burn340 calories and you will have walked 2.8 kilometers or 1.8 miles how good isthat so many benefits for something that's a lot of fun you're about to set yourself up for areally really good day and I promise you you can't do this and feel bad at thesame time let yourself smile forget all your worries just for the mean time andhave some fun thirty seconds of walking you're herebecause you decided to be so make sure that you put in a lot of effort and geteverything you can out of this workout because your body absolutely deserves tobe treated well raise your arms above your head pointyour toe across your body and back pace yourself you're going to get hot and you're going to feel great.

So do the very best youcan take small breaks when you need them and get back in keep going start walking keep your pace up strong arms strong core strong body strong arms out front cross your handsand point your toe crossbody have you caught yourself smiling yet? I can see you!I can't really, but I am imagining you start walking dance run do whatever makes you feel good have you set your goal to become fitter and healthierwithin the next few months I hope you have and that's why you're doing thisworkout so good on you arms high in the air and start marching keep your arms really high and pretend that you're reaching for something youthink your not doing any work but you are just keep them up highreach high hold your core in tight keep your walking strong we're burningfat we're burning calories and we're making our body strong arms out to the side and start marchingwe're going to keep our arms stationary just hold them up and keep them veryvery strong keep going you're doing great thirty seconds of walking stay strongfeel good and don't let anyone take your crown arms in the air and start taking yourMarch into a light jog you can take this at your own pace you can run it you canwalk fast or you can do what I'm doing just have fun smile and maybe dance walking moving our body feeling goodkeep going take your legs hip width apart hands toyour chest and start twisting but twist with your abs and your glutes ratherthan just throwing your body around make it purposeful and this is a really goodab workout as you're starting to walk think about three good things that have happened to you today they don't have to be big atthe point is that you're noticing them and the good thing about noticing thegood is that you're not focusing on the bad.

Take your hand out front and starttwisting have some fun with this you can do a low impact version or you can jump around it's entirely up to you it's just fun start walking another 30 seconds we'rejust going through a changing music keep your pace you're doing such a great job take your arms out front and kick backand hit your butt go from side to side and then bring your arms in towards yourchest and back again take a drink of water if you need one now but keep moving those legs put your arms out parallel to the floorand we're going to do kickbacks again keeping your arms in the same positionyour body is doing some really great work now so enjoy that keep the momentum going and don't give up thank those legs and keep going with another 30 seconds of power walking strong absstrong arms strong legs arms out to the side palms facing downstart circling and then start moving your legs to match march on the spot andcircle those arms you are doing an amazing job keep going remember those three things you justthought about that made you feel good well could you include another threethings that happen yesterday that were kind of goodthink think think take your arms out wide palms facingupwards and start circling backwards move your legs march along with it keepyour arms strong and your core held in tight thirty more seconds of indoor walkingfast and furious get that heartbeat up because we're fat burning and we'regetting strong we do this every day we do this love take your left leg and tap your heel asyou're bringing your arms up to your shoulders back and forth back and forthget into the rhythm .

This is fun this glorious point is halfway well donehow good do you feel we've only got half way to go and it's going to fly by sokeep going you're doing such an amazing wonderful terrific fabulous job takeyour left leg back and start moving with the beats give your poor held in tightand your back straight and you'll notice that all of the work being done is onthe leg that's not moving can you feel that right leg keep walkinglet's walk it out and then we'll continue on with the left leg take yourright leg back and go go go come on this is fun I know that you're smiling well done walk that outtap your legs and let's get ready for the next one hands on hips and left legs side backwe're doing a similar movement to the side this time but we're still workingon that right leg so keep up your energy and have fun with this walk it out keep going 30 seconds moreof this walking you've got this keep going hands on hips and let's get started withthe right leg keep your left leg strong because it's being worked right now do you feel energized keep the momentum going with some fast walking dance if you feel like it but just keep going right hand to left me left hand to rightknee and keep going with that this is great for coordination but take it atyour own pace you might like to take a sip of waterbut keep those legs moving walk around the room if you're doing that and thencome straight back to it like a wide stance and we're going toslow box for 30 seconds now when you're boxing use your abs and your hips tomake the movements with your shoulders and we're going to do four sets ofboxing all different ways but it's all going to be working on our abs andglutes and our hips stop walking keep your heart rate upit's just 30 seconds keep going take your legs out wide again and thistime we're going to punch fast punch to the beat of the music and remember keepit in your hips and your abs that's where the magic happens when you'reboxing it's so much fun walk it out get your breath back keepgoing stay strong you're doing such an amazingjob this time we're going into a squatposition and we're going to slow box make sure you keep your knees rotatedoutwards and box with your hips and your ads think of those calories you're burningclass the 2.8 kilometres or the 1.8 miles you're walking come on keep goingyou don't want to let yourself down the last in our boxing sequence go intoa squat position rotate your knees outwards and fast punchkeep that core held in tight because this is where all the works being done thirty seconds of walking are youfeeling good are you feeling tired it's hot I know you've got a kid goingbecause you're committed to this and you're almost there kids hands on hips left arm left leg outtogether strong right leg keep the momentum you've only got five minutes to go .

We're slowing the pace ever so slightlybut keep the momentum keep moving keep going you're almost there hands on hips and take the right arm andthe right leg out at the same time back and forth keep it up and now is a greattime to set yourself some fitness goals look what you're doing now if you didsomething like this every day how do you think you're going to feel in a coupleof months so make it a commitment that you're going to exercise every singleday you can do it because you're amazing thirty Seconds and walking and he'sfeeling good and you're feeling accomplished well done I think you are put your hands on your hip and lift yourknee as high as you can making sure that you keep your abdominal muscles held invery tight and your back straight so focus on doing this exercise with yourab muscles rather than your legs now adding some arms and just keep going we're on the Homewood stretch keep goingdon't give up now 30 seconds more of fast walking you are a superstar keepgoing we're nearly done take your arms out parallel to theground and stop tapping those toes enjoy the feeling of just feeling good if you could do just one thing today towork on yourself what would that be think about it and maybe just do it keepwalking while you're thinking hands on your hips and start side typingand then adding your arms cross body and extend your arms and reach for the stars slow down that walking pace now we'regoing to get our heart rate back down so we can go out and have the best day evertake it slow but it's important that you don't stop all together we've got tobring ourselves back down until our breathing is back to our normal levels here's what you can tick off your listfor today you've just bought one point eight miles or two point eightkilometers you've spent three hundred and fortycalories and you've taken three thousand five hundred and twenty two steps welldone how good is bad and if your day is justgetting started imagine what else you can do that was awesome if you got through thatwhole thing you're a star congratulations well done you've done itfor the day if you've got some energy leftcheck out this workout and keep going for a little bit longer and if you'reready to slow down check out this video so you can stretch slow down and ge tready for the day don't forget to subscribe for more workouts and more blogs just for you and if you enjoyed this please give a thumbs up thank youso much for browsing and have a beautiful day .

6 TIPS: How To Stay Motivated | Workout & Fitness Journey

2020-09-17T15:11:00.001+05:30

6 TIPS: How To Stay Motivated | Workout & Fitness Journey

Hi Guys Welcome to blog my name is pranav if you're new here click subscribe so you won't miss all the fun Workout Videos Coming Your Way today I want to share with you some Tips on how I stay Motivated Throughout My Three Years Fitness Journey and A new Topics Fitness Guide Called the Body Boss that I recently Just Started to try it out On and what I think About it I often get Questions on How I make the Switch from the most Unhealthy Lifestyle of Partying Drinking and Never Working out to now this health and Fitness life of Staying Motivated for so Long and Even Becoming a trainer Myself First one Set goals what is it in Health and Fitness that you want to achieve it Can Be weight Loss getting abs Feeling Healthier Being more Confident in your Own Body and This goal is going to change as you Progress Along your Journey mine used to be Slimming my waist reducing my cellulite getting abs A few Months Ago it was getting a Handstand and now it Is Growing my Booty and Just to practice Self-Love and Body Confidence Those Are what get you started to do what you do in The first Place and then Keep you going every single day I set Big goals Five Years, ten Years, and Then Work Backwards to Set my Short-Term goals: what you do on a Daily Weekly and Monthly Basis to work towards these Goals so they will become A Reality Which Is why I have a Daily To-do list, Including my Workout of the day so every day I aim to get that Done it Makes me Feel Productive And Organized

AND When You achieve Certain goals and when you see that you're getting closer to the big goals that you set in The Beginning I'm Telling you that Feeling of Happiness and Achievement Knowing that your Hard Work Is worth it it Gets you more Motivated to Crush even More Goals Or even Set bigger goals that You Have Probably Never dreamed of before This brings me to my next Point track your Progress We evaluate Regularly what is working what Is not and We can do Better to get you closer to your goals what are the things that you Should Change Up Or AdD in your Routine and that leads me to my third point Keep it fun and Always Changing so that your Body Won't get used to the Same Exercise and Stop Progressing trust me I won't be able to do the Same Workout for Three Years Even Doing the same Routine for One Week Already Would drive Me Crazy Which Is why I'm Always UP for trying Something new Even if You try and Realize it doesn't Work the best for you you'll end Up Learning Something Useful and new for Yourself I personally love Bodyweight Workout because you can, do them Anywhere at Home when you Travel and you don't always need a gym i'm Always looking for new Exercises To Challenge Myself and To Add to my Existing Routine so right Now I'm trying to body Boss Workout to see if We can Help Me Further Improve my Fitness Level it is A 12-Week Program of Different HIIT workouts you do it three Times A week There are Quite some new Movements I have learned so it's Been Really fun so far it Also has A four-Week pre-Training for beginners who want to Prepare their Bodies for the Main Program for me.

A fun new Challenge Always Gives me some new Goals and Inspiration to Keep me Going in my Fitness Journey if You're interested I'll link this Fitness Guide in The Description Box Below They have Both The Online Version or One That includes the Book. Forth find inspiration but don't Compare it Is okay to have body goals People Inspire and motivate You to Keep you going in your Own Journey but Don't Compare your own Progress and Transformation with them because, everyone's Body and Fitness Level are Different There's Absolutely No Point to Compare your Journey is your Own do it for Yourself last One and, also the most important one For me Make it a habit am I motivated every day No I feel like Motivation Plays the biggest part to get me Started in The first Place but Afterwards it's more so that I made it part of my Daily habit and Lifestyle it's like Working out Brushing my teeth Changing and Going to Work I don't really need Motivation to do Any of These things Because it's Just Automatically Part of my Daily life my Routine and Exercises might Change but Most days I just do it because it's Part of my Lifestyle not Because I'm Especially Motivated These tips To Stay Motivated and Keep Me Going in my fitness journey and what Worked best for me Based on my personal Experience and it Can be Different for Everyone I'd love to know and Learn from you what motivates you and Keeps you going Hope this blog Is Helpful to you let me Know what other Fitness Tips or Workout blogs that you want me to film next I'll See you next Week

10 WAYS TO GET HEALTHY + FIT 2020! Fitness DIYs, Life Hacks + Recipes!

2020-09-17T14:53:00.002+05:30

10 WAYS TO GET HEALTHY + FIT 2020! Fitness DIYs, Life Hacks + Recipes!

Hey guys It's Pranav! Welcome back to my blog . So in this blog I put together a bunch of like tips and tricks and life hacks So you guys can have a super healthy 2020 also in the comments, Let me know What kind of device you guys watch YouTube videos on because I think people watch youtube videos on their phone But let me know if your watching it on a phone or tablet or computer or any other device And giving the video a thumbs up if you guys like it you haven't yet subscribed make sure to hit subscribe I post new blogs every Single week, and also if you guys want to follow me on Instagram this is it right here, come say hey. but anyway lets get in to the blog. so one of the easiest ways to switch up your health routine and get super fit and healthy for 2020 is definitely to just Improve your diet, and I'm not saying by tomorrow You got to be eaten only broccoli and only fruit and vegetables But a super easy thing to do is just open up your fridge and think about next time you go to the supermarket what you could swap something out for so for me I swapped out like chocolate milk for coconut milk, and I also swapped out french fries for sweet potato fries And I'm moving on to some workouts.

This is some real-life footage of me at the gym So to be completely honest, and I hate going to the gym. I said it. I don't like it It's boring, and it makes me feel super awkward when someone else is in there And I feel like I don't know how to use the machines And I'm guessing that because I don't like going in the gym. I used to dread working out even though like the working out part Isn't the part I hate. It was the gym part. so for me personally I like working out in my lounge room and my comfy clothes So, if you guys aren't getting active and you really just like wanna kick start it Then totally start by just doing things you love like dancing or running or just like playing soccer with your friends. Moving on I'd really recommend just and grabbing yourself a piece of paper or a planner or a diary Just so you can jot down the workouts you want to do so you can track them to make sure you're getting them done I used to do this thing let me know if you guys ever do it But I would always say I can't work out because I don't feel motivated to do it and then I try and wait to be Motivated and I would just never get motivated, so I never worked out. Anyone else? Having a planner though makes me feel way more inspired to get out of bed and like stop eating french fries for breakfast? But I find having the planner there with all my workouts already written down. It makes me feel so much more inspired Okay, so a super easy lazy person Fitness life hack is every single time you guys walk out of the bathroom do 25 star jumps to get a little more exercise in it looks super weird, but it's fun So comment down below your favorite Unhealthy food.

I feel like my favorite would have to be chocolate or ice cream and like they're pretty unhealthy But I feel like this DIY recipe Kinda could substitute as both like maybe But basically all you do is take some yogurt in a ziplock bag and just like pipe it out onto a piece of baking paper Freeze the yogurt overnight and then BAM you have like frozen yogurt little chips that kind of like chocolate chips But like without the chocolate and there so good you guys, I could literally snack on these all day. They're so good Let's be real sometimes the hardest part of working out is just like not knowing What to do, where to start, what part of your body to work out. But I found this really easy DIY on Pinterest and basically you just take some paddle-pop sticks Dump them in to three different colors of paint so each color of paint Represents a different part of your body that you'll be working out. once You've got your paint dry you just want to take a Sharpie or a texture or a pen and just start writing out different workouts that you like doing I'll put a bunch of exercises on The screen for you guys, but my blue sticks were for abs and some of my exercises were planks and sit ups and leg raises Currently judging my former self like my grade 7 self because I know that in high school I like skipped breakfast for a week straight because I felt like that was a cool thing to do and I remember I was so Starving and now I like wake up for breakfast in the morning like honestly Breakfast may be one of the only reasons I get out of bed in the morning but breakfast is super important and especially if you're trying To work out during the day you want to have a boost in energy as soon as you wake up And I ain't gonna lie I find eating toast for breakfast in the morning is so boring But it's really quick and easy but if you guys also want a quick and easy breakfast option this fruit bowl is literally four ingredients and it tastes so bomb I honestly think you could make it quicker than you can make a piece of toast So yes probably you know but I make a playlist for like every single occasion and I truly believe that making a playlist Especially for working out is essential. the songs I listen to when I'm working out versus the songs I listen to on a regular day are so different You don't want to be listening to like slow music when you're trying to like run on the treadmill because you'll probably just turn into Like a potato and just stand still.

So when you're making your workout playlist Definitely consider fast pace on this just so you can like you get your heart pumping And you can really get in it to your workout And I know that you guys have heard like a million times How important it is to drink water and I'm pretty sure that I read somewhere recently that the human body is made up of like 60% water which is insane it is so important to stay hydrated especially if you sweat it out in the gym And I know a bunch of people who really don't like the taste of water So you guys don't like the taste of water then you can also try Infusing your water with like berries or lemons just to make sure you're still drinking as much water as possible And of course don't forget You do not need super expensive gym equipment to get out and get active you can literally just head outside Into your neighborhood and go for jog or literally just get a skipping rope and go skipping and it's so much fun I also read recently that going outside can help with stress relief so if you're a person that gets stressed out head outside So that's it for this video Hopefully guys liked it give it a thumbs up if you guys did and don't forget to comment down below letting me know if you Guys have any new year's resolution, and I'll see you guys in my next blog, bye!

Best Way to do Pushups (FOR A BIGGER CHEST!)

2020-09-15T23:39:00.000+05:30

Best Way to do Pushups (FOR A BIGGER CHEST!)

So today I'm going to show you how to do a pushup the right way. Especially because we know how important thisexercise is, if you're training at home and you're doing a body weight exercise program. It becomes the staple chest exercise. The problem is a lot of people will say 'Jeff,I don't feel it really working my chest when I do it, I feel it more in my arms and shoulders,what can I do to make sure I get more out of it?' So I want to show you a couple variationsand some key points when you're doing this to make sure that that happens. First and foremost, you have to understand what it is that the chest does. And one of the main functions of the chest is to horizontally adduct, or bring your arm across your body. So yes we're going to have our arms push outin front of us, we know that the chest does that, but at the same time it brings us acrossour body, Which is why we do Cable Crossovers and thingslike that. However, that being said when we do a pushup or even when we do a Bench Press, we don't have that ability, we don't have that luxury in the normal setup.

We're just doing it using a floor. So we kindof lose the ability to adduct our arms across our body. When we do Bench Press I always recommendto start using a narrower grip because that narrower grip will give you the opportunity to at least put your arms in a pre adducted position. If you go way out here, try it yourself rightnow and press, that compared to that, you get a much stronger contraction. So for the pushup we can actually replicatethe same transition. If I'm down on the floor doing a regular pushup,my hands are usually right about here and I'm pushing up and out that same way. But what am I lacking? I'm lacking that kindof ability to activate the chest fully by having the ability to horizontally adduct. So first, watch this first variation thatI do. If you take your arms and you focus on tryingto pull your hands together, even though they're not going to move. As you see here the floor is going to holdthem in position.

We immediately have to ability to at leastignite a stronger contraction and that by itself will help you to get much more outof the exercise. But we can actually even turn our arms in,almost turn our elbows forward as we go down. I explained a few weeks back, how when wedo Barbell Curls when we're trying to cheat, what do we do? We kind of pull our elbows up and togetherand underneath as we lean back because we're trying to recruit some extra help here fromthe chest, because of this horizontal adduction. So let's do that here on our pushups. Getdown in the position and you can see as I come up, I don't just try to pull my handstogether but I also try to turn my elbows forward,so I'm getting the strongest contraction that I can. Almost like a Cable Crossover done from below.Right away you'll get more out of it, you might do less reps but guys remember, this is not about how many reps you can doin a pushup, it's how many quality reps you can get if you're trying to build your chest. Especially if you've got no other option whentraining at home. Finally if you do have a couple of Dumbbellsaround another way you can do this is to actually allow the Dumbbells to help you move a littlebit more into that horizontal adduction. You can do that simply by going down intothat push up, again start a little bit narrower.

I think that starting a little bit narroweron your push ups is a good idea. It gives you the opportunity to be a little bit closerto peak contraction even when you start the exercise. Now as I come up I'm able to just kind ofuse my hands and my fingers to push the Dumbbells a little bit closer to each other, get a little bit more adduction to intensifythat contraction. So regardless of what you're doing, what training environment you find yourself in, I know there's a lot of guys following thischannel that prefer to workout at home or have to workout at home because they have no other option. You've got to start figuring out ways to makeyour workouts more productive. Guys, we have a whole program that does that. And it requires nothing at all. Doesn't require any Dumbbells, it literally requires just you and your own Bodyweight. And I get you, from anybody that's done this program can tell you, the absolute hardest but the most results producing workouts thatyou've ever done. And we group them all together in 6 weeksto give you the best Bodyweight Training Program that's out there.

How to Increase Your Pushups by up to 30% (INSTANTLY!)

2020-09-15T23:15:00.001+05:30

How to Increase Your Pushups by up to 30% (INSTANTLY!)

So the secret to doing 30% more pushups todayis to literally have somebody stand over you with a sledgehammer when you're doing yourpushups, and threaten to bash your skull in. I promise you're going to do more. I do it to Jesse all the time. That's why he's getting so big. JESSE: Stop doing that! JEFF: And that's why he has a couple concussions,too. In actuality though, I want to demonstrate something here because this is a key point, and it is going to help you do more pushups. If I wanted to exert power from my upper bodywith a sledgehammer, then I need to have a stable base to do it. If I want to get maximum power from the top,because of the essence of our body being a kinetic chain, then I have to be able to begrounded, and stable, take this, and then, bam! Deliver as much force as I can from the topdown.

As soon as I take out my stability from down below, and I take the BOSU here, and get on top of it, I have to exert as much force asI can from up top. I'm already destabilized my entire body. I can't get as comfortable, and as strongwith this sledgehammer on the way down because the bottom is allowing the force I'm tryingto generate from up top, to dissipate throughout these weaknesses, and these energy leaks downbelow. So when we do a pushup the same thing applies. This is where I see too many people do thiswrong. I've covered this in the past, but never ina dedicated video. If you do what I'm showing you here, it'sgoing to work. I promise you. Today, literally the next time you do a setof pushups. When you get ready to do a pushup, what areyou doing? You're trying to exert force through yourupper body. But because we have our feet in contact withthe ground we're in no different of a situation, as when I was trying to do the sledge hammeron that unstable surface. So what you want to do is, you want to stabilize everything down below. It starts here. You literally get up, onto your toes. Don’t sink in because when I sink I canbounce. If I have loose ankles I have the same thing going on that I had in that BOSU there. The opportunity for force to be dissipated out the ankles. So tight ankles. Straighten out your knees by tightening up your quads as hard as you can. Squeeze your butt as hard as you possiblycan. Get your abs tight. I've taken out all the potential areas forenergy leaks from here down. Which means the force I'm trying to exertinto the ground can now actually go right into the ground as optimally as possible,without it being lost.

So now, by making those changes – when I'm here,

tight ankles, squeeze my butt, quads, and right now in through my core – I feel like I'm floating on air and I'm doing pushups effortlessly. Now if I got loose and the low back started to sag here, and the ankles are rocking, and the knees are bent, and I go, you try thisyourself and you'll instantly feel much heavier because you're not taking the force that you'redelivering here to the ground, and optimizing it. You're losing most of it. So you do that today and I promise you, you'regoing to start doing a lot more pushups. Even in your very first set. Now, if you want to try to increase overall,over time, the number of pushups you're doing until you're knocking out 100 in a set; here's my big tip. Repetitions beget more repetitions. So you take your set, doing what I just told you, to failure – whatever number that is – and as soon as you think you're done,you're not. You go to an inclined surface. We know we can make it through a set just a little bit easier. So we come up to anything that's a little higher. If you're doing these at home you do it througha couch. You're down here, and now you rep out . So again, to failure on the ground, in theflat position.

Then you continue to go and rep them out inthe inclined position. Over time, your ability to do your numberwill go up. All right, guys. I hope you've found the video helpful. Remember, your body is a kinetic chain. You need to be able to train it like an athletefrom the ground up. We do that for you in all of our training programs. We train like athletes so we can look like athletes.

Home Fat Burning Workout - No Equipment

2020-09-14T14:00:00.001+05:30

Home Fat Burning Workout - No Equipment

Before beginning the main exercises, we will do some warmup. We have selected 3 exercises for warmup. Each exercise has to be performed for 30 seconds. And when you do each exercise once, it completes one round. After this, you need a 10-second break and then perform round 2 Irrespective of whether you are a beginner, intermediate or advanced doing 2 rounds is compulsory. The first exercise of the warm-up is running on the spot. This will increase the blood flow in the whole body which prepares it for further exercises. Keep in mind that you need not lift your knees very high. Do smooth landings so that there isn’t much pressure on your knees. Without any break, we will now perform our second exercise for warm-up which is High-Knee March.

Your core should be tightened while performing this and raise your knees to the level of your pelvic bone. This will help you warm up your quads, hamstrings, and glutes properly. And because your hands are in motion too, your upper body gets warmed up as well. The last exercise for warm-up is walking jacks.. You just need to keep in mind that when you lift your hands, your legs should move outwards as well. Leg and hand coordination should be maintained. If you are a beginner you can do it slowly. But if you are an intermediate or advanced you can increase the pace to warm up your body properly After warmup now let’s move to our main exercises. For this, we have selected six exercises Each exercise needs to be performed for 30 seconds. And after each exercise, there will be a 10-second break. This completes one round of six exercises. After completion of one round, you need to give a break of 60 seconds before starting the next one.

Beginners, intermediates and advanced people need to 2, 4 and 6 rounds respectively. The first exercise we are doing is ratchet squat. While doing this core needs to be tight, chest lifted and back straight. When you turn and jump you need to jump on your toes. Don’t focus on the number of repetitions, try to maintain good posture and soft landing. Perform this for 30 seconds. The second exercise which we are performing is plank hops. While performing this you do not have to hold your breath. Breathe normally First, take the plank position. Then bring both your knees close to your chest with a jump. And when you jump back your hips should neither remain too high nor go down too low. Perform this for 30 seconds. Our third exercise is the push-ups toe touch. To perform this, do a push up then touch left toe with the left hand and your right toe with your right hand. Then again do a push-up. It doesn’t matter how many repetitions you complete in 30 seconds.

You need to perform each repetition in a controlled manner to get benefit from this exercise. The fourth exercise is cross climbers. To perform this hold your body on your hands and toes Then try to bring your knees up close to the opposite elbow. Maintain your rhythm and do normal breathing. Do not raise your hips too much. Keep going. The fifth exercise is power jacks. While performing this you need to sit down in a wide squat position. Your upper and lower body coordination should be good. Hands should go up when you sit and try not to bend your upper body towards the front too much to keep your lower back safe. The sixth and last exercise is butt kicks. To perform this keep your hands on your waist and try to bring your heels close to your hips while slightly jumping. Keep your core tight and knees softened. With this one round of six exercises is complete. These were our main exercises and I hope you all understood these. After the workout stretching is really important, so we will do it for 3-5 minutes. These are some really simple steps for stretching. A lot of people miss their post-workout stretching.

Whereas I recommend that it is very important after any workout. It helps to cool down the body and to relax the muscles. While stretching when you reach the maximum stretch level, hold it there for a few seconds. With this our exercises are complete.

Women's Self-defense That Actually Works!

2020-09-14T02:16:00.001+05:30

Women's Self-defense That Actually Works!

The challenge is that most women won't establish boundaries that they don't feel capable of enforcing and that's where the Women Empowered program comes into the equation. Gracie jiu-jitsu has been used to defeat larger opponents for over 80 years but until we created the Women Empowered Program it hadn't yet served its most important purpose. Law enforcement studies reveal that sexual predators follow a very specific four-phasestrategy when carrying out their assaults. In the Women Empowered program,we've identified the 15 most common threat scenarios and we've divided theminto 10 one-hour lessons. Women cycle through these lessons as many times asnecessary to develop the muscle memory to execute the techniques without hesitation.

At the end of the course women take a test, and if their reflexesare on point they earn their pink belt. A special belt that we created to signifysuccessful completion of this amazing program. The physical techniques are critical but it's equally important to understand the psychology of an assault. One of the most important things we discuss is intention assessment. Let's say I'm alone at a gas station, and a man from a nearby bus stop gets up and starts walking directly towards me and I assert myself, and I tell him to stop and he continues to walk towards me what do I know at that exact moment? I know that he has bad intentions and once I know his intentions I can start preparing for his actions but until I set a boundary his intentions are unknown. Boundaries are everything. Women Empowered is so different because they teach us the scalability of jiu-jitsu and the psychology of an attack. Whether it's somebody you know or somebody you don't know and so it's so applicable at work because I know these people have to be around these people but I have the right to be confident and be comfortable no matter who I'm around.

What makes jiu-jitsu perfect for women is that it's the only martial art that effectively addresseswhat to do when the fight goes to the ground and if there's one thing we knowfor sure it's that the attacker will do everything in his power to get us there. My daughter and I signed up at the Gracie Academy because she's gonna be going to college next year and I felt much more comfortable with her having some self-defense training before being on a college campus. I feel much better about her going off to college next year and I feel safer myself too, on the street. At the end of the day, we know that victoryis getting home safely. The Women Empowered program teaches how to neutralize an assault escape if possible, and if escape is not possible how to incapacitate the attacker with a joint lock or chokehold. I really feel like it changed my life because it brought me back to who I am. I lost myself for a long time. Finding jiu-jitsu helped me find my strength again. Words can't even describe how much happier I am how much more confident I am.

I really feel like it's changed my life a lot. One of the things I love about being here is how supportive all the other girls are how much encouragement they give us I feel like after the class like I could conquer the whole world. What separates Women Empowered from every other self-defense program out there is the Violence Scalability Factor because not every situation warrants the same degree of violence in our response. This is critical because statistically, 78% of sexual assaults are committed by people that we know. For example, if you're at a work functionand a drunk co-worker starts getting out of hand and getting a little too touchy-feely you're probably not going to feel inclined togouge his eyes out or palm strike them in the face but if that's the only self-defense you've learned, chances are you won't do anything at all. With Women Empowered we teach everything from simple de-escalation techniques all the way to deadly force techniques for worst-case scenarios so no matter who the perpetrator is or what the circumstance, we have a plan.

I for a long time had thought it would be a good idea for me to take women's self-defense but I was always too intimidated to do so. I was really, really, really nervous becausethis was so outside the scope of my comfort level but the environment was sosupportive of that it just kind of pulled me in and swept me up and the next thing I know I'm at the end of Women Empowered and I thought "I don't want this to end" and it's such a secure place to be and it's such a cooperativeand collaborative learning environment. And for me, that is every reason why I'm here. Once a woman owns these techniques,and is prepared for worst-case scenarios she's so much more likely topreemptively assert herself which could really help deter an assault before it happens.

I had an incident where I was in the car somebody was trying to break in my car and he hadn't seen me yet so instead of like panicking and getting really scared I just stopped, thought, and my mind wentsuper clear, and I still saw that he didn't see me so I thought "what's the safest way for me to get out of this situation?"I think the most important part is that I didn't feel unprepared, I did feel totally empowered. I think without my training Iwould have just freaked and not been able to handle the situation and even nowwhen I look back on the situation I'm not scared by it, I feel empowered by it. We kind of defeat ourselves with the perception that it doesn't belong to us or somehow we don't connect and it's really because our own perception of what it is and what we really need to do is get in there and learn what it's really about and see how it really is for everybody. Ever since learning Women Empowered I just never have that uncomfortable uncertainty anymore I just have this real confidence and it's just so powerful to me that I can, that I can just... It's so funny that it still makes me cry, it just makes me so happy. As women we have the right to control our bodies and our boundaries. Women Empowered has given me the tools to do just that.

How to Defend Punches More Effectively!

2020-09-14T01:22:00.001+05:30

How to Defend Punches More Effectively

What's, the beginner doing? >>Well, in a general sense, a beginner is doing more gross motormovement. They have less trained skills, so things are based off of what feelsmost natural, and if they don't have much experience of something coming afterthem, it's gonna be a very grand motion of some kind. >> Okay, so... >>For example let's take a straight punch. It's super easy to work with. >>Yeah. >>As this is coming through,they're gonna do something really large to get out of their way. Two hands, one hand, something that's a very large motion so that they can really make sure thatthey're safe. Just think about a fly coming after you. You don't snap the fly,you swat the fly. >>Right. >>Same concepts. >>Because there's probably some panic involved and just, you don't know what to do. So, it's just natural to try to get things away from you. Get away from the danger. >>Exactly. So, we use that in the early stages of training to say, hey, let's just make that better for you.

So it's more deliberate. So, as it's a big motion, you're bringing it off to the side and you're learning how to rotate your body with it. So then you have open targets or exit strategy depending on what your goal is. >>Fair enough.All right. But that's also a problem as you get to a more advanced level, against a better fighter or multiple attackers, what are the problems with this big,gross motor blocking or deflection? >>Put it simply, the bigger motion I make oneway, the bigger motion I have to make the other. Some form of retraction has to happen for me to run or to attack, counter,whatever you want to call it.

So, when I start to have more honed training, Idon't want to move as big so that I can respond with less motion back,adding quickness, adding a little bit more body tension, adding some optionsfor striking, as opposed to so big over here. I really only have that one giantmotion to use back. I'm not gonna do one punch, one kill concepts. >>Okay. So, as you get more advanced your movements should probably start becoming a little more subtle, a little more sophisticated, a little harder to detect, which means you have to have more confidence in this pocket, because-- what was that phrase youwere using before about wanting and needing? >>So, the concept is as Ilearn to not get hit, I don't want to get hit.

And I don't want to get so bad thatI'm gonna move things way over there. >>Right. The reality is I only need to notget hit that much. I may not be comfortable with that close, so Iwill have to figure out between the initial want and the more honed need whatis the buffer that I'm comfortable with doing. That's where the intermediate training comes in, is to understand how to streamline that want-to-need ratio.>>Okay. And that puts you in a better position by only doing what you need todo. If you let me shave you with this, boom, like throwing the knives you talkedabout. Like we're in a circus and the knife is coming right there, if you allowthat, then you are in a better position to begin your counter-attack or running or whatever. >>Correct. Because I no longer have to worry about centering my body to you.

I'm already centered. I can stay located in a specific area that, I can stay behindthis punch and have options for myself. >>Right. What do you say,when you see people move out to the side, they may not just be shooting out their arms, they may also be sacrificing some of their posture and their eye lines. >>Yeah. It's a frame change. Your skeletal structure rotates or tips or dips andmoves out of place in a way you're losing efficiency in whatever motions you're going to do. >>Could you show us the way it should not be done? >>So, you don't want to be able to have your shoulders tip over, you don't want to be crossing your arm across your whole center line, you don't want your head to tip over your heel line, you want to keep everything pretty upright and pretty standardized in terms of a carousel horse shape. A carousel horse, with that post going through my body, I can rotate, I can rise and dip,I can move my body in and out if I need to... >>And even your eye line. >>The eye line doesn't change either.

That way I don't have to worry about readjusting the visuals of what my brain is calculating. So, it keeps things simple. >>So,overdoing bobbing and weaving, and slipping, and all that stuff, can put you in a worse position to counter-attack or to escape because you're just doing too much. Again, you're working too hard. >>Right. Okay, so the problem is pretty simple to understand--doing too much. That's it. Just working too hard. So, how can we start chiseling away to become more efficient and effective in our fight? >>Well, the first thing is to talk about what are the limitsof the needs. >>The limits of the needs. >.The limits of the needs. So, I don't have toworry about over-complicating it. So, the width of my head or the width of myshoulders. That's the two spaces that I have to worry about. >>This is all you have toworry about defending. You don't have to defend over here, up here, or around you.

You only need to defend your skeleton. >>Right. If I perceive that you're hitting to the center of one of those places. My center line doesn't change. If it's up high, it's my head. I only need to miss enough that the outside of my head is no longer being hit. If it's the center of my body, if I rotate my body, that's enough tonot get hit anymore. >>Right. But it's gonna be closer than most peopleare comfortable doing, so we're gonna use our arms to redirect something but still use the shoulders to influence that motion.

And as you do that, it'sgonna keep everything at a nice, comfortable distance from that hand, sothat you can keep things close to your body. I don't have to extend my arm. Ifeel pretty comfortable relaxed. And then I can move forward or strikeforward, whatever is nice to feel from there. >>And again, you don't likeusing the word block. I have a video, I'll put the link up, about how I'm not a bigbeliever in blocks if you don't need them. They're kind of instinctive. So,they're gonna happen anyway. But really, you should keep your focus on attackingand getting to positions where you're dominant. So, you don't like to use theword block either, because this-- would you consider this a block? >>It's not a block.

Actually, a block, by definition, is I'm stopping something. And I'm using someforce against a force. >>Like a beta blocker. You would say something like that. >>A beta blocker or a linebacker. Anything where you block and stopsomething from happening. You're meeting force with force. And this is nothappening. I'm redirecting the energy and I'm just letting my body'smotion be natural while your energy goes elsewhere, so that I continueback in this direction. >>So, I'm wasting energy. I'm inefficient where you're puttingyourself in a position to be efficient. >>Correct. So, the inside defensive motionis not a block, it is a redirection of energy. >>And so the less energy that youuse to try to stop me or push me away is more energy that you have to now comeback at me to either fight or run or whatever you want to do. >>Correct. And that's where the wants and needs concept comes back in.

Because if I use more energy to redirectyours, I have to use more energy to bring it back, versus staying compact, butsafe, and then not have to work hard to come in. >>Exactly. All right. So, let's talk about a simpledrill that you can add to your practice time to help you become a little moreefficient and a little more effective in your punch defense. What would that be?>>Well, let's talk about connecting everything in one piece as much aspossible, so I'm not moving all these different parts at one time. So, I'm gonnause the hands as a guide to guard, to make your hand go elsewhere... >>So, get a partner... >>Get a partner. You're gonna have them throw slow punches back and forth, left and right, and I'm gonna use the same side that it's coming in for now and I'm gonna rotate myshoulders and use my arm just to be a guard. I'm not moving my arms to makethis happen. If you want to do a palm version of the block, that's fine.You want to do a fisted version, you want to use your forearms instead,none of that really matters so much. Just let the shoulders do the motion for you. >>So, even though your arms are making contact, you're not thinking about yourarms. You're actually just thinking about what you need to do, which is move thebody. For right now, these are like training wheels just to get you to feelcomfortable right now with these punches in front of you, right? >>That'scorrect. >>So, then you could move to the next level, which would be to justtake the arms away. >>Take the arms out of the way. They don't even exist for now. >>Heads up! >>Put your hands down. I mean, obviously, you're gonna want tokeep your hands up as some form of protection. >>Be safe. Of course. Butgenerally, what the goal would be, if you had no arms and I was just feeding youpunches, and you're just trying to slip and look at these punches, and of course,I could be more random and faster, that's up to you and your own training partner,but you're just trying to figure out how to--aghh!-- how to slide these punches andfeel comfortable here, because once there's less panic and you're breathing,and you're seeing, and you're feeling what's going on, you can always add handsback, you can always add more movement if something is going wrong, but you want totry to boil this exercise down to the pure essence of just do what you need todo. Just make sure the fist doesn't hit something vital and then everything else,the rest of your focus, should be on your counter or your escape. Is thatfair? >>That's very fair, yeah. >>All right.

So, there's your challenge. The next timeyou're entering into some partner drills or doing some sparring, see how littleyou can do to get the results that you want. Right? >>Yeah. I mean, pay attention tohow much you actually move by response and then see what you can do to minimizethat movement so it's less and less each time you do it. Right. It's funny becausemaybe in the beginning, you move in big movements out of panic, and then your egomight want you to start moving big as well. You might want people to see howyou can do these moves, and they're big and they're strong, you grunt and yousweat, and you're out of breath. It makes you feel proud of yourself as you'reworking hard and everyone sees that you know what you're doing. But that'sbeginner mindset. That's beginner ego. As you get better, I think things shouldstart becoming invisible. Nobody should see actually how good you are. They justknow that they can't hit you. Don't you think that's a good goal? <<It's a very demoralizing experience. << It's demoralizing. That's our goal. We want to demoralizeanyone who wants to hurt us. Fair? <<Fair enough. <<All right, sir. Well, thank you verymuch for sharing your wisdom with us. <<As always. <<If you'd like to train with Sensei Alec, I'll put the linkbelow. Check him out in Austin, Texas. Until next time, keep fighting for ahappy life.

HOW TO DO THE PERFECT PUSH-UP

2020-09-14T00:40:00.001+05:30

THE PERFECT PUSH-UP

Greetings to all the viewers. Firstly, thank you to all of you from the bottom of my heart For all the appreciation on our BLOG. And showing so much love towards our channel. Thank you so much. I am back with a new workout video for you all. And in this video, we will be discussing a very basic but very useful exercise. You all perform this in your gyms, homes, and parks.

And I have found that many people perform it in the wrong way. The name of this exercise is push-ups. In this video, we will discussthe benefits of performing push-ups. and what is the correct way to perform this exercise? Let’s begin our video. We are discussing push-ups today. Push up is a compound movement because multiple joints and muscles are involved while performing it. We all know that push-ups are done for chest development. But along with that Shoulder, triceps and core muscles are involved too. Because multiple muscles are at work here, push-ups have a lot of benefits too. The first benefit is. That this exercise is very useful for strength building .

It helps strengthen the foundations of your weight training journey if you learn it correctly. And that makes performing other exercises in the gym a bit easier. You just need to check that your posture and breathing pattern are correct. And that working muscle i.e. pectoral(chest) is engaged properly. There are other benefits of push-ups as well. Learning push-ups improves the overall body posture. And because multiple muscles are involved here, your heart has to supply more oxygen to the working muscles. So, it is beneficial for your cardiovascular health as well. Let me now demonstrate how to perform push-ups correctly. The first thing to check before doing push-ups is the distance between your hands. This gap should be a little more than your shoulder width, let me show you how much. Your hands should neither be too close nor too wide. Check your shoulder width and place your palms a little wider than that. Similar to what I have done. To do push-ups you simply have to push the floor and it can be done in different ways. I have noticed that people tend to take support from their fingers when they push the floor. This doesn’t work the working muscle and the fingers start paining. You need to push the floor using both your palms and once you do that your chest muscle will start getting involved. Let me demonstrate how. Next, you need to see that when you do push-ups how should the chest muscle move.

Ahead, behind or outside of where my hands are? Take note that when you perform push up your chest should fall between your hands . I can stay neither here nor there. If I keep my chest ahead, the shoulders get involved much more than the chest. The maximum number of people do push-ups like this, they bring their face between both their hands. Here too, my chest muscle is lesser involved and there is a strain on my shoulders. Let’s see how to perform push-ups correctly. Push. Squeeze the chest at the top, breathe out and stay here for a second. Then take your chest muscle down between your hands where you can feel a nice stretch. After these steps let’s now see the correct posture for our body. When you go up or down, glutes and lower back cannot stay like this. I cannot do push-ups like this. Second, you cannot arch your glutes and lower back like this. I cannot do push-ups like this either.

You need to keep the body straight. Take your chest down, between your hands. Stretch the chest, push from the palms. Squeeze your chest muscle, stay here and breathe out. Squeeze your chest muscle. Also, notice the distance between my feet. The lesser the gap, the more difficult it becomes to perform. I cannot place them too wide either. You must keep your feet open, but not more than 12 inches. These were some essential things you must keep in mind while performing push-ups. Let me now explain with demonstration some finer details. While doing push-ups, your elbows cannot go outwards. Elbows should remain in, close to the body and only then you will perform this exercise. You also need to be aware that this exercise is not just for chest, shoulder, and triceps. This exercise helps you to strengthen your core, so when you perform it, keep your core and glutes tight which will improve your posture even more. An essential thing which I mention in all my videos, perform your exercises with the full range of motion. A lot of people do push-ups like this, half range of motion. And many do it like this .

Perform the exercise with the full range of motion to avail all the benefits. To the very bottom. And to the very top. This was our discussion on how to do push-ups and what are the benefits. Now, if you are a beginner You might try push-ups and there is a chance that you might not be able to do them. Because of lesser strength development. Let me show you how you can start with an easier way. The easiest one is wall push-ups. Everything here remains the same but you need to do it against a wall, like this. When you want to increase the difficulty level after doing wall push-ups regularly. You can take support from any object like your bed to do them. Here I am using a bench. This is another way of doing push-ups. To increase the difficulty another notch you can do knee push-ups. The technique remains the same but instead of full push-ups I will be on my knees. And keep my legs crossed behind me. If even these have become easy for you You can proceed to the normal push-ups So these were the different variations of Push-Ups.

We can go from easy to difficult levels. It all depends on your strength. One thing you should take care of is that your working muscle is Pectoral or Chest muscle right here. Involve your working muscle as much as you can during performing push-ups. I hope you liked the video. Press the like button if you liked the video. Share the video with your friends, family and your gym partners. So that they can also know different ways to do Push-ups. Do write it the comment box about what our next topic for the video should be. Thank you so much. Take care of yourself and your health. Namaste.

Self Defense Training: How to Defend Yourself From an Attacker !

2020-09-13T15:55:00.002+05:30

Self Defense Training: How to Defend Yourself From an Attacker !

Now, I know you might think the first lessonshould be back there hitting the bags, but let me tell you a little secret about themartial arts— the physical fighting techniques are actually the easiest part. I mean, you already know how to hurt somebody,don’t you? Even if you didn’t, you have a body. Take a few minutes and go explore yourselfand I’m pretty sure you'll figure out all kinds of ways to cause pain and damage toanother human being. But hold on--we’re getting way ahead of ourselves here.

Before we talk about how to fight off bad guys, we should figure out how to avoid bad guys. Preventing danger is the first and most effective strategy in self-defense. That’s why almost every self-defense coursebegins with the tried and true advice to pay attention to your surroundings. But you’re smart. You don’t need me to tell you that walking alone at night in a bad part of town, counting your cash on the way to the liquor store,so you can buy booze and go drink in the park until you black out is risky behavior. But what may be less obvious is that staying at home behind locked doors with an abusive friend or partner is also risky behavior. So, how can a smart person like you do aneven better job of preventing trouble and avoiding danger? Answer—by not just paying attention to your surroundings, but paying attention to how people treat you and how you feel. If you find yourself in a place or with aperson that makes you feel nervous and tense, my advice--make yourself comfortable. No, I don’t mean on the couch, all alone,with your favorite blank. I mean everywhere and with everyone. That’s not so easy.

As you know, the world can be a stressfulplace. And let’s be honest—some of that stressmay be good for you. Stress can make you stronger and motivateyou to work harder. But some of that stress you feel is actuallyan alarm. Your body is wired to warn you when it sensestrouble. The question is—are you listening? When your breath shortens, when your heartspeeds up, when your chest tightens, when you hear that little voice inside your headsay, “Hey, something is wrong here,” that is your body telling you that you’re facinga threat on some level to your health, happiness, and safety. When that alarm goes off, either because you’rein a place that makes you uncomfortable or with a person that makes you uncomfortable,you must make it a habit to do or say something to get your comfort back. Don’t second-guess yourself.

Don’t hesitate. Turn your intuition into action. This is a crucial principle in self-defense,so I’m going to say it again—the longer you wait to make yourself comfortable, themore pain and danger you’re going to experience. That’s true for toothaches, insults, or punches to the face. The moment you sense something is wrong, thesecond you feel trouble brewing, that’s the time to make your move. Take a minute to think about where you spendyour time. Where do you live? Where do you work? Where do you park your car? Where do you sit in a movie theater? Do you really want to get on the elevatorwith those guys? Is this house party getting out of control? What are they doing with that goat? As a rule, don’t put yourself in positionswhere you feel vulnerable. Cross the street, stand up, move your chair,leave the room—do whatever you have to do, but always place yourself in a position ofpower. Now, think about how people treat you.

Do your friends value your time? Does your partner respect your feelings? Do your co-workers appreciate your efforts? Does someone in your family keep stickingtheir thumb in your pie? Look—if someone is ignoring your feelings,or shouting down your opinion, or bullying you in any way, end that relationship. You can walk away from a bad relationship as fast as you can run out of a burning building. If you don’t, then you are allowing yourself to feel uncomfortable. Feeling uncomfortable then becomes normalfor you.

And that’s dangerous. Because if somebody suddenly slaps you, orthreatens your life, or pulls out a weapon, you won’t have the tools to stop them. You've not only trained everyone in your lifeto treat you badly, you’ve trained yourself to do nothing about it. You must believe this—whatever you allowinto your life, you’ll usually get more of it. If you let people insult you, then bad guyswill find you and insult you. If you let people hurt you, then bad guyswill find you and hurt you. If you keep putting yourself in positionswhere you feel weak and helpless, then you will become weak and helpless. But it doesn’t have to be that way. You can change it.

Every time you position yourself to feel strongand capable, every time you say something to let people know that you will not be disrespected,believe it or not, you are also preparing yourself for more serious threats to yoursafety Start right now. Train yourself to take control of high-risksituations by taking control of low-risk situations. It took me a long time to figure this out,but everything you do—and I mean everything--is either building a habit that will improveyour health, happiness, and safety or is building a habit to damage your health, happiness,and safety. Like any muscle, decisive action and strongwords must be exercised regularly. Of course, it’s easy talk about taking actionand standing up for yourself, doing it is something else.

That’s because there’s a problem here. The problem is you, my friend, are a good,kind-hearted person and good, kind-hearted people don’t want to make trouble. They don’t want to make anybody else feeluncomfortable—even if they’re being hurt. But let me ask you— why is it okay for someoneto make you feel uncomfortable, but it’s not okay for you to make that person feeluncomfortable? Why is it okay for someone to cause you pain,but it’s not okay for you to cause that person pain? Look—just because you’re kind and patientdoesn’t mean you should put someone else’s feelings ahead of yours. It’s the opposite. If someone is making you feel uncomfortableand you tell them that they are making you uncomfortable, they SHOULD feel uncomfortable. Here’s why— Bad guys know they make you feel uncomfortable.

Bad guys know that you won’t speak up foryourself. Bad guys know that you would rather suffersilently than do or say anything to make things feel awkward. In fact, they count on it! Bad guys need you to do and say nothing sothey can get what they want. That’s how they win. Otherwise, they wouldn't waste their timeon you. But you can put a stop to all of that. Here’s a simple drill that I think can help. Find a mirror. No, not just to fix your hair, but to practicespeaking up for yourself. I know. It’s going to feel weird at first, staringat yourself in the mirror, but think about it —if you can’t express your feelingsto yourself when you’re alone and there’s no pressure, then you probably won’t beable to to express your feelings to a bad guy when the pressure is high, either. So, practice this. Face the mirror with your whole body, lookyourself in the eye, and say, “That’s not okay with me.

I want you to stop that right now. Back up. Put your thumb in my pie and I’ll put mythumb in your eye.” You get the idea. Now if you see yourself blinking too much,or looking away, or tipping your head, or giggling, that’s okay. just try again. Practice until you feel the power behind yourwords. Because if you don’t believe what you’resaying, well, then nobody else will either. I recommend practicing in the mirror everytime you brush your teeth. It’s funny how we all find time every dayto fight off cavities, but we don’t find time every day to practice fighting off badguys. So, put down the brush, take a breath, andsay what you need to say. One important detail here—when you tellsomeone how you feel, when you speak up for yourself, the other person may argue, butthey may also say nothing at all. You might suddenly find yourself trapped inan awkward moment of silence. Good job! Don’t forget – the bad guys are trappedin that same awkward moment with you. You surprised them. You didn't act the way they expected you to.

So, don’t be in a hurry to fill in thatsilence. And don’t apologize. Definitely don’t apologize! You didn’t do anything wrong, they did. Apologizing is just like pulling a punch back—ittakes all away the impact. Instead, stand strong and let your words sinkin. If you have to repeat yourself, then say itagain. I know it may seem a little odd to connecthow you use your words with how you use your fists, but really, they’re just differentexpressions of the same motives and emotions. Which means, if you can’t defend yourselfwith your words when someone is insulting you to your face, how do you think you’regoing to be able to defend yourself with your fists when someone is punching you in theface? How can you speak up if you always practicebeing silent? How can you take action if you always practicedoing nothing? How can you make yourself comfortable if youalways let people make you uncomfortable? Make a pledge to yourself to be on guard againstanyone who doesn’t care about your comfort. Train everyone to understand what’s okayand what’s not okay when they deal with you. Just to be clear, I’m not saying that everytime someone offends you that you should scream in their face or smash them over their headwith your laptop. You may choose to do nothing. You may choose to say nothing. You may choose to just walk away and moveon with your life. But that should be a choice, not a habit.

As a fully empowered human being, you shouldnever feel that you only have one option, meaning you always walk away or you alwaysfight back. If you’re watching this video, the oddsare that you’re a nice person. That means you don’t have to practice beingkind, and patient, and understanding—I’ll bet you’ve already mastered those choices. What you need to work on is putting yourselfin strong positions and speaking up for yourself to let people know how you expect to be treated. All right. Let me wrap this up. By now, you should know that self-defense is a lot more than just putting on workout clothes and hitting the bag for an hour. Self-defense is a psychological and emotional journey. It’s a slow process of building up an arsenalof empowering behavioral habits. If you truly want to maximize your safetyall day, every day, then you need to practice good self-defense habits all day, every day. Practice turning your intuition into action. Make yourself as comfortable as you can, as quickly as you can, as often as you can. If you do that ,I promise you--you will beheaded towards a healthier, happier, and safer life. Wait! One more thought. The real test of self-defense is not a bodycount, it’s a smile. I believe a smile is your greatest self-defense weapon. Wherever you go, whoever you’re with, whateveryou’re doing, can you find a smile? If you’re tense, if you’re nervous, ifyou’re anxious, your body is telling you that something is wrong, which means you arenot in the optimal state to solve your problems and achieve your goals. And that’s true whether you're dealing withyour boss, your family, or a killer. But when you turn your intuition into action,when you make yourself comfortable, that’s when you’ll be relaxed, clear-headed, and at the top of your game. That’s when you'll have the best chanceof surviving and thriving. So, say what you need to say and do what you need to do until you can find your smile. And once you find it, don’t let any place,anything, or anyone take it from you. I’ll see you again in Lesson #2. Until then, let your smile be your shieldand your sword. Keep fighting for a happy life.

Learn 5 Essential Taekwondo Jumping Kicks

2020-09-13T14:15:00.001+05:30

Learn 5 Essential Taekwondo Jumping Kicks

Jump front kick can be performed inplace, sliding in or sliding back position. This is effective for counterattacking skill. This is also good balancing exercise in the air. Before you begin topractice other aero kicks let your partner hold the target at your headheight at a horizontal angle. Squat slightly before the jumping. When yourknee reaches your chest level, snap it out to the target. Use the ball of thefoot to strike the target. First bring your arms up in the air, let your trunkfollow the arms, then bring your kicking knee up to your chest. At the same timelet the other foot follow the kicking foot toward your hip.

When the kickingknee reaches the chest level, snap the foot through the air. Before practicingthis type of technique make sure you are properly warmed up and in goodcondition. Jump back kick is a literally to jump inplace and to kick to the target. The body can stay in place, move forward or movebackward according to the circumstances. Before kicking relax your muscles butstay focused on the target height and intensity. Chamber the kicking knee inhorizontal angle to the ground and bring the other foot to your hip as closeas you can.

At the impact, stretch your leg into the target. Jumping back kick utilizes your body weight to create impact sodon't kick too hard but try to integrate the entire body's energy and deliverythrough your leg and foot. Aerial coordination can be significantlyenhanced by practicing this technique. Turn your head quickly but smoothly tospot the target area, chamber the kicking knee in horizontal angle to the ground andbring the other foot to your hip as closely as you can. At the impactstretch your leg into the target.

This is avariation of jumping back kick where the in place jumping back kick is for counter attacking, this technique is for powerful attacking. When you step in atthe same time, switch your stance as one motion. By moving fast you can reduce your bodily weight nearly to zero. The use of jump roundhouse kick is decreasing recently however this is a very unexpectedly effective counterattacking technique to the face of the opponent. Squat lightly before jumping,look at the target, determine the height and the relative distance. Bring yourbody up and hit it. First drop your hands in order to bring your body up,putting both feet up in the air.

Then bring both knees up. Now snap the kicking foot to the target. Bring back the kicking foot toward your hip beforelanding. Once both feet land bring your guard up. When you become good at the in-place jump roundhouse kick you may practice leaning backwards jumproundhouse kick. Jump turn kick has a great amount of propelling force. The impact is more powerful than any other kicks. Throughconstant practice of ground turn kick you should have developed the senseof a balance. As you progress you will be able to control the force of the turning. First turn and spot the target area. Atthe same time shift your entire weight to the standing leg then lift theother leg up in the air, keeping your knee ahead of the foot. Let the knee goup in the air and tense your stomach.

When your knee reaches your waistlevel, bring the other foot up in the air and throw it to the target. Your eyesightshould always be fixed on the target area. After the impact bring your bodyback to the starting position. This technique is step in switch stancespin whip kick. It is an excellent technique to use for surprise attack. Dueto the vulnerable nature of the spin whip kick it is barely used forattacking but if you can use it you can destroy the opponent's fighting plan to agreat extent. First a step in to close the distance. At the same time switch your stance quickly and reduce the bodily weight with the switching momentum. Turn your body and prepare for the spinning whip. When you turn spot the target andbring the kicking knee up and slap it to the target area. Then withdraw the legaround your hip and back to guarding position.

Basic Taekwondo Skills

2020-09-12T22:49:00.003+05:30

Basic Taekwondo Skills

Charyot is attention stance. Put both heels together, drop your arms naturally at your side and look straightahead. Kyung Rye is bow. When you bow bend the upper body 45-degrees. Joonbee isready stance. Put both of your feet shoulder-width apart. Joochoomsoogi is horse riding stance. Bend both knees and drop your hip. Baro is back to readystance. Shui is relax or at ease stance.

Kyorugi Jase is a fighting stance.Put your feet one step distant apart and put hands up to cover your upper body. ApKubi is a front stance. This stance is good for practicing basic blocking andpunching techniques. When you punch from fighting stance use your other hand tocover your face and upper body. Turn your body into the punch for maximum power.After punching return quickly to fighting stance. Practice slowly todevelop good form of the technique then practice quickly to develop speed andpower. In knife hand striking begin from behindyour ear rotate your hand into the strike and use your whole body for morepower. Palm striking begins from your chest hitting the target with the heelof your hand. Elbow striking uses a circular motion ofthe entire body to create a circular force

. Hit the target with your forearm. Thereare three things to remember to make a successful kick: balance, sense of naturalness and focused energy control. For knee kicking first secure your frontfoot firmly on the ground bending front knee slightly and pick upyour rear knee to the front. Drop your both hands close to your knees simultaneously. Knee kick is called Moorup Chagi. Front kick is a called Ap Chagi. Pick upyour knee as high as the target and gently send up your food out to thetarget.

Roundhouse kick is a called DollyoChagi. Your kicking leg is turning around the central axle between 45 to 90 degreepivoting your standing foot about 180 degrees. First pick up your knee like kneekicking then pivot your standing foot and turn your body, making your footperpendicular to the target and then kick in with your other foot withoutlosing the balance. I personally recommend you to practiceall kicking techniques at the beginning stage holding the stretching bar, wall orchair or even on the floor to develop the sense of a balance. As you progressyou may increase speed power and the variety of targets. Jitgi is the oneof the most important skills to improve your mobility. By practicing Jitgi youcan learn about the relationship between your bodily position and your partner oropponent. The first basic footwork is in place switching step calledJejari Bal Bakwo. The second footwork is one step incalled Naga Jitgi. The third is sliding in step calledMikoro Jitgi. Then you can make a combination of aswitching stance and one step in.