Healthy N Fit

Bodybuilding Post Workout Natural Supplements

2016-08-10T17:15:00.000+05:30

After best long workouts your muscle will be tired and loses its proteins due to the pump. That's Why you feel the muscles are in good shape at gym and when you come back home you may see the muscles size will be less smaller than what you saw at the gym. Its because of muscles blood circulation and pump goes down when you finish the workout but it won't lose its shape except its size which you can get it back by workout again. The muscles needs to be energized after workout in order to support its growth and energy levels.The essential supplements required after workout are,

Branched Chain Amino Acids which helps in muscle growth and energizes it. The Natural way to get this supplement is via whey, and milk proteins, beef, chicken, fish, soy proteins, eggs, baked beans, whole wheat, brown rice, almonds, brazil nuts, pumpkins seeds,lima beans, chick peas, cashew nuts, lentils, and corn. Minimum 5g of BCAA is required after workout.

Carbohydrates for rejuvenate muscle energy since glycogen(energy) in muscles will be depleted after workout. Need to take carbs necessarily within one hour of post workout. These carbs should be of easily digesting and natural way to get this is are Idly (Indian food), Oatmeal,yams,brown rice, multi grain bread and potatoes. Minimum requirement of carbs after workout is around 30-35g.

Antioxidants helps in preventing cell damage or any inflammation inside muscle due to workouts.Vitamin C & E antioxidants should be included in post workout diets. These are rich in green leafy

vegetables, broccoli, cabbage, cauliflower, tomatoes, celery, bell peppers and brussels sprouts. In Fruits, kiwis, strawberries, raspberries, pineapple, watermelon, guava and papaya. Minimum requirement of antioxidants is around 400mg.

Creatine Monohydrate provides you muscle mass and strength. Taking creatine after workout is more necessary for muscle growth. The foods which are rich in creatine are lean mass meat such as chicken breast, turkey breast and fish. Need to include 3-5g of creatine in post workout diet.

Have more water or lukewarm lemon water in between workouts and meals to digest everything, to get shredded.

The pre and during workout natural supplements are available in this blog. Check it out and comment if you have any questions or need to know about anything in health N Fit.

Enjoy Bodybuilding!

Bodybuilding Natural Supplement While Doing Workout

2016-08-09T19:29:00.000+05:30

There will be depletion in energy levels when we workout for long hours. Muscle needs proteins to get energised and pumped. The essential supplements which we need during workout are electrolytes, Amino acids and carbohydrates. Natural ways to get this supplements is, having enough water during each and every workout to get electrolytes, increase metabolism to digest everything and burns skin fat which helps in getting shred look.

For Energy during workout, have a one or two raw egg whenever you feel tired which gives you the branched chain amino acids build by proteins helps in muscle growth. Boiled Chicken breast will also be an good option during workout. If going for heavy weights, you need carbs for building the muscle which could be supported by having boiled potato or white rice in between the workout, mostly this will be concentrated on pre and post workout diets.

The diet plan during workout is start with having one raw egg and in between the workouts have more water. During the workout if you feel more tired have a cup of mutton leg soup with an boiled egg.

Do not have more rest between the sets in workout. Max of 30 -40 secs will be best so that the muscle could feel the pump. How long you should workout in a day depends on

individuals and their training program. These during workout diet will cost less.

Try and Enjoy Bodybuilding!!

Bodybuilding Pre Workout Natural Supplements

2016-08-03T19:23:00.002+05:30

If you are interested in taking the pre-workout nutrients through natural foods and fruits, then you should know the essential nutrients required for pre workouts and foods which are rich in it. The most important nutrients required are caffeine, creatine monohydrate, beta alanine, and branched chain amino acids. The foods which are rich in these ingredients are discussed below

Caffeine which are rich in a cup of coffee helps in enhancing your reps in workout and avoid being fatigue. The normal dosage of caffeine should be approximately 2mg per kg of your body weight. A cup of coffee could be your best choice before workout.

Branched Chain Amino Acids(BCAA) are the three amino acids such as Leucine, Isoleucine, and Valine which helps in increasing the protein synthesis, maintaining muscle mass and fat loss. The foods which are rich in these amino acids are whey, and milk proteins, beef, chicken, fish, soy proteins, eggs, baked beans, whole wheat, brown rice, almonds, brazil nuts, pumpkins seeds, lima beans, chick peas, cashew nuts, lentils, and corn.Need 5 gram of BCAA for pre workout.

Creatine Monohydrate provides strength when lifting weights and pump up muscles. The foods which are rich in creatine are lean mass meat such as chicken breast, turkey breast and fish provides natural source of creatine. The normal dosage of creatine should of 5 g in pre workout.

Beta Alanine helps in increasing the stamina in muscle throughout the workout and to do more sets.
Foods which could give you beta alanine are chicken and turkey. The normal dosage of beta alanine should be 3g in pre workout.

Plan your pre workout accordingly to the above dosage marks including all essential nutrients.
I suggest banana (rich in carbs,fiber,vitamins and minerals), chicken breast and a cup of coffee for pre workout.

After pre workout diet, do warm up sets to warm up muscles and start the workouts!

Enjoy Bodybuilding!

Bodybuilding Competitions For August 2016

2016-07-27T19:55:00.000+05:30

AUGUST 6, 2016
NPC Strong Island Championships
Hauppauge High School
500 Lincoln Blvd
Hauppauge, NY 11788
Email: npcnortheast@gmail.com

AUGUST 6, 2016
NPC – Cajun Showdown
1521 W Pinhook Rd, Lafayette, LA 70503, United States
http://www.cajunshowdown.com/
Phone: 504-330-4784 / 504-650-0733

AUGUST 13, 2016
NPC Tri-State Championships
Shawnee High School
600 Tabernacle Road
Medford, NJ 08055
Email: maz@npcnortheast.com

AUGUST 20, 2016
NPC- Camellia Championships
2056 2nd Street, Slidell, LA 70458, United States
http://www.camelliachampionships.com/
Phone: 985-774-9029

AUGUST 20, 2016
2016 New Jersey State Championship
Kean University
1000 Morris Ave
Union, NJ
https://www.npcregistration.com/
Phone : 866-234-7535

Note: Got above info from various site, pls make a call to above location before getting in there. Drop your queries in comments if you need any more info.

To Do Bodybuilding Without Supplements

2016-07-26T19:35:00.001+05:30

Bodybuilding without taking any supplements is possible unless you are not in bodybuilding competitions. But to have shapes and cuts like an bodybuilder without supplements can be obtained through regular meal diet plan and regular workouts. The diet plan should include carbohydrates, proteins, essential fats,vitamins and minerals. I am also bodybuilder who haven't used any supplement or protein shake till now and i was able to maintain good shape. I used to take more rice,eggs,Mutton Leg Soup,fruits and 2 hours of workout in a day. If you are interested in bodybuilding but not interested in participating any competitions then you can try below diet plan which i used to follow,

In initial stages of bodybuilding,

You need to have high carbs, proteins rich food in order to get the muscle and power to do the workouts. I had rice with potatoes three times in a day but it may be too high for some

so the actual plan could be,

Morning Breakfast - Two eggs, 4-5 Idly or 3 chappati so that your breakfast will have both carbs and protiens.

After two hours of breakfast, have fruit salads which includes all fruits to have essential vitamins and minerals.

For Lunch, have limited rice with more fresh vegetables like carrots, onions, cucumber etc and few pieces of boiled chicken and eggs.

After two hours of lunch, try any fresh fruit juices or fruit salad again.

Evening will be my workout time, I do it for two hours and drink more water during the workout. You can do your workout anytime in a day.

Before going for workout have a banana and a glass of milk.

After workout, I used to have Mutton Leg soup with boiled egg Which helps in increasing the body strength and stamina.

For Dinner, you can have 2 chappati or 3 Idly and a glass of milk.

After following this diet, you may feel the difference in your muscles starts growing as result of workout and diet followed. This is bulking phase in initial bodybuilding. Try to do workouts with more weights and less reps in this phase. Plan it like one muscle per day workout. And all parts of muscle should be trained without any deformities. All muscle workout are available in this blog.

In this Bulking phase, you can't see any cuts in your muscle which could be made in cutting phase of bodybuilding.

In cutting phase, need to change your diet plan and workout method.

Diet plan should now shouldn't include carbs and fats. Below is the diet plan which I have followed for cuts and six pack,

Morning when you wake up have 1 ltr of water in an empty stomach and After 20 mins, a glass of Warm Lemon water

Breakfast - 5-6 Wheat Bread with peanut butter or with Cheese

After 2 hours - Fresh fruit juices like cucumber, papaya, guava or carrot

Lunch - Boiled chicken breast pieces,boiled egg white with vegetables like onion,carrot,cucumber etc. which burns fat and reduces weight.

After 2 hours - Fruit Salad, mix of papaya, guava, watermelon, grapes etc to get all essential vitamins and minerals.

Dinner - Any fiber foods likes chappati or wheat bread with peanut butter of cheese.

After each and every meal, have three glass of water. Minimum you should have 4-5 ltrs of water in day to increase body metabolism and burn more fat.

Workout Method for cutting phase is that with medium weight have to do more reps as we can. With this diet and workout method, you can start seeing the shape and cuts you waited for, which makes you an bodybuilder. But not all bodybuilder follow natural supplements since it takes more time to get the muscles and be fit naturally. And I have never heard any bodybuilder won any competitions without taking supplements.

The above diet plan may not work on some body health. I suggest you to follow your physical trainer diet suggestion. Below is me and I have doing bodybuilding for past 5 years. Do not afraid of the myth that you can't do gym without supplements, we can. Join any gym near your and enjoy workout.

All About Six Pack Abs

2016-07-20T01:48:00.001+05:30

Rectus Absdominis muscle is what we call as the Abs muscle, these are parallel muscle connected by a midline linea alba tissue. To make this muscle visible, we have to reduce the belly fat. People with low body fat will have this muscle visible though they didn't do much Abs workout.That's why we say that Abs are made in kitchen. The number of packs six or eight or even ten depends on genetics, but six pack is common for all.

Need to follow strict diet and regular abs workout to make this muscle visible.The diet should be of weight reducing and fat burning. I am also an bodybuilder and I followed below diet for abs, you can also follow the same if you like,

Diet Plan :

Morning when you wake up have 1 ltr of water in an empty stomach and After 20 mins, a glass of Warm Lemon water

Breakfast - 5-6 Wheat Bread with peanut butter or with Cheese

After 2 hours - Fresh fruit juices like cucumber, papaya, guava or carrot

Lunch - Boiled chicken breast pieces,boiled egg white with vegetables like onion,carrot,cucumber etc. which burns fat and reduces weight.

After 2 hours - Fruit Salad, mix of papaya, guava, watermelon, grapes etc to get all essential vitamins and minerals.

Dinner - Any fiber foods likes chappati or wheat bread with peanut butter of cheese.

After each and every meal, have three glass of water. Minimum you should have 4-5 ltrs of water in day to increase body metabolism and burn more fat.

There are many different diets all focuses on cutting fat and carbs to make muscle visibility clear.

Join the best gym near you and start following diet suggested by your gym master.

Next is Workout. Below are the list of all Abs workout followed till now. Morning will be the best time to do Abs workout in an empty stomach.

Workouts:

Crunches
Twisting crunches
Reverse Crunches
Hanging Reverse Crunches
Vertical Bench Crunches
Cable Crunches
Machine Crunches
Roman Chairs
Seated Leg tucks
Seated Twists
Bent Over Twists
Flat Bench Leg Raises
Bent Knee Flat Bench Leg Raises
Bent Knee Incline Board Leg Raises
Bent Knee Vertical Bench Leg Raises
Hanging Leg Raises
Twisting Hanging Leg Raises
Side Leg Raises
Bent Knee Side Leg Raises
Front Kicks
Bench Kickbacks
Rear Leg Scissors
Vaccums

You don't have to do all above workout in a day, you need to select any five exercise training both rectus abdominis and serratus in day. Try to do each exercise 5 sets with 20 reps.When you follow the diet and do exercise regularly, your skin will be ripped and once your fat level is 6-8%, you will see your six abs or 8 packs for some as per body structure. And for Women, Abs will be seen once the body fat is 11-13% Six Abs looks differs as per your body structure such as Mesomorph, Ecotomorph and endomorph.

Its not possible to develop 8 packs if you already have six packs since its internal structure can't be made. Maintaining six pack is the toughest job than developing it. Need to follow regular proper fat less diet and workout must.

Beside having best look with six packs, there are some issue you need to face while maintaining it. Personally you will feel stressed while following the diet,internal organs will have some health issue when fat is less than 10 percent if you miss any essential supplement and doctors suggests that there will be breathing problems if the abs are tight and rib cage can't expand much. I personally suggest to develop and maintain six pack only for a period if you are going to participate any competitions or any modelling works, otherwise you don't have to strictly follow six pack diet rather you can maintain a lean abs and perfect fitness look.

Stay Fit and Healthy For Ever!!

Calisthenic Fitness

2016-07-17T17:17:00.003+05:30

Calisthenics is a fitness training program which mainly focused on increasing the stamina of your body, strength and flexibility through movements such as jumping,pull ups, push ups,bars spins, stretches etc. The word calisthenics means that beauty lies in strength. Its associated with international sport street workout where competitors compete each other in a timed routine

completing tasks which needs more body stamina and strength. The World calisthenics Organization (WCO) conducts series of competitions known as Battle of Bars (R). Calisthenics are being followed as baseline fitness test in many sports and military organizations.

The exercises which are followed in calisthenic are,Lunges,Jumping Jacks,Squat Jumps,Sit ups,Crunches,Push ups,Pull ups,Squats,Calf raises,Dips,Hyper extensions,Leg raises, Planks etc. The Training program differs as per your Calisthenic Trainer.

The common muscle training program are similar to developing muscle in gym, one muscle per day using only body weight,

For training Abs,

Crunches: 3 sets, maximum reps
Scissor Kicks: 3 sets, maximum reps
Twisting crunches: 3 sets, maximum reps
Lying Leg Raises: 3 sets, maximum reps

For Training Legs,

Squats: 3 sets, maximum reps
Hack Squat: 1 set, maximum reps
Wall Squats: 2 sets, maximum reps
Lunges: 4 sets,maximum reps
Side Lunges: 2 sets, maximum reps
One-legged calf raises: 2 sets, maximum reps
Donkey Calf Raises: 2 sets, maximum reps
Reverse Calf Raises: 2 sets, maximum reps
Seated Calf Raises: 3 sets, maximum reps

For Training Lats and Delts,

Chin-ups: 4 sets, maximum reps
Handstand Military Push-ups: 3-5 sets, maximum reps
Glute/Ham raises: 3 sets, maximum reps
Tricep Dips: 3 sets, maximum reps
Decline Close Grip Push-ups: 2 sets, maximum reps
Hyperextensions: 2 sets, maximum reps
Lying Torso Raises: 2 sets, maximum reps.

For Training Chest,

Flat Push-ups: 2 sets, maximum reps
Incline Push-ups: 2 sets, maximum reps
Decline Push-ups: 2 sets, maximum reps
Chest Dips: 3 sets, maximum reps
Pull-ups: 4 sets, maximum reps

Enjoy Calisthenic! And Be Fit for Ever!

CrossFit Training

2016-07-15T00:02:00.000+05:30

Crossfit is an fitness training program and also an competitive sport created by Greg glassman. Crossfit is kind of combination of high-intensity interval training, Olympic weightlifting, plyometrics, powerlifting, gymnastics, girevoy sport, calisthenics, strongman. The goal of Crossfit is to attainultimate fitness by increasing the work capacity across broad time and different domains.Crossfit gym has equipments like barbells, dumbbells, gymnastics rings, pull-up bars, jump ropes, kettlebells, medicine balls, plyo boxes,resistance bands, rowing machines, and various mats.

As said by Greg Glassman "CrossFit is not a specialized fitness program, but a deliberate attempt to optimize physical competence in each of 10 recognized fitness domains"Those domains are cardiovascular and respiratory endurance,stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy.Workouts appeals to both men and women equally. It will be like a sport as there will be scoreboards,pre defined rules, stop clock and records to be beated which motivates you to perform more and attain perfect fitness. Workout sets to be performed in a day by an individual is called WOD (workout of the day). Below are sample of WOD followed, which differs as per your training.

WOD 1:
Complete as much as possible in 20 minutes of:
10 handstand push-ups
20 single-leg squats, alternating
30 pull-ups
15 handstand push-ups
30 single-leg squats, alternating
45 pull-ups
20 handstand push-ups
40 single-leg squats, alternating
60 pull-ups
25 handstand push-ups
50 single-leg squats, alternating
75 pull-ups
30 handstand push-ups
60 single-leg squats, alternating
90 pull-ups

WOD 2:
Complete as many reps as possible in 20 minutes of:
135-lb. clean and jerks, 15 reps
Rest 1 minute
155-lb. clean and jerks, 15 reps
Rest 1 minute
185-lb. clean and jerks, 15 reps
Rest 1 minute
225-lb. clean and jerks, 15 reps
Rest 1 minute
245-lb. clean and jerks, 15 reps
Rest 1 minute
265-lb. clean and jerks, 15 reps

Abs Muscle And Its Workouts

2016-07-08T04:48:00.003+05:30

Abdomen muscles are Rectus Abdominus (the six pack muscle), Transverse Abdominus and external/internal obliques,shown in pic below. To make these muscles visible, we need to burn the belly fat by following fat burning diet and do continuous abs exercises. Following are the list of all abs exercise being practised so far, and best time to do abs exercise is in the morning in an empty stomach. Try five workouts per day, for a workout do 4 sets each 12-15 repetitions.

Roman Chairs

Crunches

Twisting Crunches

Reverse Crunches

Hanging Reverse Crunches

Vertical Bench Crunches

Cable Crunches

Machine Crunches

Seated Leg Tucks

Seated Twists

Bent Over Twists

Flat Bench Leg Raises

Bent Knee Flat Bench Leg Raises

Bent Knee Incline Board Leg Raises

Bent Knee Vertical Bench Leg Raises

Hanging Leg Raises

Twisting Hanging Leg Raises

Side Leg Raises

Bent Knee Side Leg Raises

Front Kicks

Bench Kickbacks

Rear Leg Scissors

Vacuums

Foods For Healthy Hair

2016-06-04T02:02:00.001+05:30

Human hair is made of protein called Keratin, which also make nails and outer layer of the skin. For thick and healthy hair, you need to follow an balanced diet which includes more protein,vitamin B,E, Iron and omega 3 fatty acids. Below are some foods which provides essential nutrients for healthy hair,

Almonds gives strength and thickness to your hair. It contains zinc and protein which helps in keeping your hair thick.

Egg contains proteins,Vitamin B-12 which helps in strengthening your hair.

Fish which has omega 3 fatty acids which helps in keeping your hair scalp healthy.

Meat contains iron which helps in increasing blood circulation and maintains healthy hair.

Have more Greens like spinach,turnip,swiss chard etc. are rich in Vitamin A,C which helps in maintaining shiny hair.

Have a cup of non fat yogurt which provides protein, calcium and nutrients that are essential for healthy hair.

Have whole grain cereals which are rich in folic acid helps in preventing hair loss.

Include more citrus fruits in your diet. Citrus fruits are rich in vitamin C helps in maintaining hair follicles healthy.

Nuts provides zinc,selenium and Vitamin E which protects your hair from sun UV rays.

Sweet potato which are rich in anti-oxidant beta carotene protects hair from getting dry by stimulating sebum fluid. This antioxidant is also rich in carrot, pumpkin and mangoes.

Foods To Reduce Allergy

2016-05-28T01:56:00.001+05:30

Allergies are due to hypersensitivity of immune system when something you don't like(called allergens) is in environment around you. The symptoms include red eyes, shortness of breath, itchy rashes etc. The types of allergies are rhinitis(hay fever),Conjunctivitis(Pinkeye),asthma, urticaria(skin rashes) and food allergies. There is no permanent cure for allergies, but it could be controlled. Below are some of the foods which could help in reducing sensitivity to allergies.

Have fruits which are rich in vitamin C. Vitamin C helps in reducing the allergic chemicals (histamine). Orange,lemon,Kiwi and other citrus fruits are all rich in vitamin C.

Vegetables which are rich in quercetin are also help in controlling the histamine. Onions,peppers, berries, etc

Pineapple has bromelain enzyme which helps in reducing allergic irritations.

Omega 3 fatty acids such as DHA(docosahexaenoic acid) and EPA(Eicosapentaenoic acid) helps in reducing inflammation which are in fish like tuna, salmon etc. Try to have it once in every week.

Honey also helps in increasing the antibodies against allergies if you consume it regularly.

Benefits Of Drinking Warm Lemon Water

2016-05-13T10:14:00.000+05:30

Lemons are rich in vitamin C,calcium, magnesium, bioflavonoids and pectin which all helps in boosting our immune system and aids in weight loss by regulating digestion. It helps in controlling metabolism and flushes out all toxins. Its the perfect good morning drink to start your day.

The benefits of drinking Luke warm water are follows,

* Drinking warm lemon water every morning helps in flushing out all toxins,aids

digestion and maintains pH levels.

* Its a powerful anti bacteria, prevents the growth of pathogenic bacteria which causes infection.

* Vitamin C helps in rejuvenating the skin and reduces wrinkles, acne,premature ageing in skin.

* Citric acid stimulates the liver functions and aids in detoxification. It cleanses your system by flushing out all unwanted materials by increasing the rate of urination.

* Its also said that drinking warm lemon water regularly helps in quit smoking.

* It helps in relieving tooth pain and fight gingivitis.

* Lemon allows your body to maintain high pH level, more alkaline which helps in preventing cancer.

* Depression,anxiety are due to lack of potassium in your blood, lemon water are rich in potassium content.

* The Anti-inflammatory property of lemon prevents respiratory infection and tonsils formation.

Tips To Become Fair Naturally

2016-05-11T09:25:00.000+05:30

To protect skin from sunburns,our immune system develops an element called melanin.When this melanin produced more skin becomes darks. During summer days its better to avoid going out under hot sun. Here are some natural tips to control this melanin and make skin fairer. Before following these measures consult with skin specialist to test your skin healthiness.

* Wash your face regularly for every 3 hours to prevent dust accumulation and avoid scrubbing,picking pimples.

* Drink more water at least 2 litres per day and have 7-8 hours of sleep. Include more fruits in your diet.

* Try applying or scrubbing your face with juice of any of these fruits like lemon, potato or tomato regularly which helps in enhancing skin tone gradually.

* A Mixture of lemon juice and cucumber helps in toning oily skin.

* To lighten the scars on your skin, try applying fresh coconut water on them which fades the scars effectively.

* To lighten tone on dry skin, try applying a mixture of honey and cucumber juice regularly.

* Apply a mixture of banana and milk on your face regularly which shows instant results over a week.

* Try applying a mixture of raw milk and rose water on your skin before going to sleep. it will enhance skin tone gradually.

Tips To Get Glowing Skin Naturally

2016-04-28T08:23:00.001+05:30

Good looking face makes best first impression always. Our face reflects the personality and how healthy we are! Like to share some of the best home remedy tips to have a clear and smooth face skin, In case of worst conditions like wounds or any irritations need to visit an dermatologist immediately.

* Wash your face for every 3-5 hours in a day with any natural cleanser and use soft towels to clean it.

* Next need to treat acne or holes in skin. There are many natural ways or medication to treat it
but you need to consult with a dermatologist first to check your skin condition. Click here for tips to holes in facial skin.

* Don't squeeze or pick your pimples, it urges but when you pick it leads to holes formation which will be hard to remove. Don't touch your face often since the dirts from your hand will be harmful to the skin.

* Throw away your old or expired face cosmetics and kits. It won't give you any good results other than bacteria colonization.

* Keep your hair dandruff free and avoid scrubbing your hair often which may pass dirts to your face.

* Aim yourself to drink three litres of water a day for glowing and healthy skin. It will flush away all toxins in body. Avoid sugary soft drinks, drink natural pure water for health sake.

* Get rid of stress by relaxing yourself through your favourite hobbies like swimming, playing games etc. Worrying makes you look old soon.

* Follow healthy diet following right amount of fresh vegetables, greens and fruits to have all essential nutrients and vitamins which adds for clear skin. Vitamin C helps in enhancing the skin complexion and prevents skin ageing. Some of the fruits which are rich in vitamin C are blackcurrants,broccoli,guava,kiwi,strawberries,lemon,papaya and sweet potatoes.

* Exercise regularly. Physical activity helps in maintaining your skin metabolism and flushes out cell debris from the system. You can choose your own physical activity like swimming,dancing, skipping, running, walking any which makes you sweat. Follow it regularly at least 30 minutes a day and have adequate sleep for 6-8 hours a day.

Does Exercise Reduces Stress Factor ?

2016-04-24T16:50:00.000+05:30

Yes it is! GYM Exercise or any kind of physical activity when you do it with concentration, your mind will be diverted from all confusions you had over the day and focuses you on the activity.

This diversion helps in calming your mind, when your mind is calm things will be clear and you will feel relaxed and stress free. But how does this diversion reducing the stress, its all because of

the balancing of stress hormones. Exercise helps in increasing the release of endorphins which are called as feel good neurotransmitters. These endorphins leads to enhancement of immune system, different sex hormones which helps in fighting stress.

Not only exercise when you do anything which makes you feel good will increase the endorphins and reduces the stress. Watching movies, dancing, singing, trekking, travelling, different fitness workouts, speaking to your good friend etc. many ways to feel free and relaxed depends on how you enjoy it with full concentration on it. For me writing this post to you buys me endorphins. Life is not meant to live on stress alone. Put confusing thoughts away for a while, everything will be fine. Share your favourite way to reduce stress for others in comments.

Yoga Asanas To Open Sahasrara Chakra

2016-04-11T18:27:00.000+05:30

Sahasrara (The Crown Chakra) - Located at crown of the head. Its the top of all six chakras and helps in experiencing the divine energy which connects us with the universe. Once you are connected with universe divine energy you will have answers for everything and most unique person in this world. It makes you stand above humans in all aspects. Cosmic energy forms an white light surrounds your body.I Personally suggest that before going for sahasrara chakra, first work on all six chakras and last you can work on sahasrara chakra.

Yoga Asanas which helps in opening Sahasrara chakra are,

Savasana

Ardha Padmasana

Salamba Sirhasana

Matsyasana

Crown Chakra Affirmations

I am part of the Divine.
I honor the Divine within me.
I seek to understand and to learn from my life experiences.
I cherish my spirit.
I seek experiences that nourish my spirit.
I listen to the wisdom of universe.
I trust my intuition.
I am open to letting go of my attachments.
I live in the present moment.
I am grateful for all the goodness in my life.
I love and accept myself.
I know that all is well in my world.
I am connected with the wisdom of the universe.
I am open to divine wisdom.
My life moves with grace.
I am at peace.

Yoga Asanas To Open Ajna Chakra

2016-04-10T19:12:00.000+05:30

Ajna (Third Eye Chakra) - Located between the eyebrow,above the nose. The energy of this chakra helps in experiencing the true knowledge and understanding the real truth behind everything in this universe. The brain function will be more effective when this chakra is active. The right hemisphere's creative thinking will be integrated with left hemisphere's logical thinking which makes you unique. If this chakra is closed, you will fail to understand the real truth and make wrong decisions in life.

Yoga Asanas which helps in opening Ajna chakra are,

Vajrasana

Adho Mukha Svanasana

Balasana

Makarasana

Uttanasana

Janu Sirsasana

Virasana

Third Eye Chakra Affirmations

I am in touch with my inner guidance.

I listen to my deepest wisdom.

I seek to understand and to learn from my life experiences.

I am wise, intuitive, and connected with my inner guide.

I nurture my spirit.

I listen to the wisdom of elders.

I trust my intuition.

I forgive the past and learn what was there for me to learn.

I forgive myself.

I love and accept myself.

I know that all is well in my world.

I am connected with the wisdom of the universe.

I am open to inspiration and bliss.

My life moves effortlessly.

I am at peace.

I am the source of my truth and my love.

Yoga Asanas To Open Throat Chakra

2016-04-06T22:30:00.002+05:30

Visuddha (Throat Chakra) - Located in neck Throat region. It helps to seek knowledge and speak truth. The main blockage of this chakra are negative thoughts which results in speaking bad and stops gaining true knowledge. Meditation will be helpful to remove negative thoughts. Throat chakra need to be tuned to speak what you believe and what not truly. You will be a good listener and inspiring speaker once throat chakra is open.

Yoga Asanas which helps in opening Visuddha chakra are,

Halasana

Matsyasana

Ustrasana

Setu Bandha Sarvangasana

Salamba Sarvangasana

Throat Chakra Affirmations

I am open, clear, and honest in my communication.
I have a right to speak my truth.
I communicate my feelings with ease.
I express myself creatively through speech, writing, or art.
I have a strong will that lets me resolve my challenges.
I nourish my spirit through creativity.
I live an authentic life.
I have integrity.
I love to share my experiences and wisdom.
I know when it is time to listen.
I express my gratitude towards life.
I listen to my body and my feelings to know what my truth is.
I take good care of my physical body.
I am at peace.

Yoga Asanas To Open Anahata Chakra

2016-04-06T20:41:00.000+05:30

Anahata (The Heart Chakra) - located at center of the chest which is responsible for all love in life. It helps in living our life with love, kindness and compassion in relationships. Anahata helps in recognizing the divine power within us and our connection with the universe. Others will be attracted to you because of your love and feels peace. You will also start loving your personality. If this chakra is closed you may feel hard to live, fear and often get hurted by others or by yourself because of your bad attitude. You must let go off your pains, fears and bad habits to tune anahata chakra.

Yoga Asanas which helps in opening Anahata Chakra are,

Ushtrasana

Bhujangasana

Uttanasana

Dandayamana Dhanurasana

Gomukhasana

Heart Chakra Affirmations

I am open to love.
All love resides within my heart.
I deeply and completely love and accept myself.
I nurture my inner child.
I am wanted and loved.
I live in balance, in a state of gracefulness and gratitude.
I love the beauty of nature and the animal world.
I forgive myself.
I am open to love and kindness.
I am grateful for all the challenges that helped me to transform and open up to love.
I am connected with other human beings.
I feel a sense of unity with nature and animals.
I accept things as they are.
I am peaceful.

Yoga Asanas to open Solar Plexus Chakra

2016-04-06T15:49:00.000+05:30

Manipura (Solar Plexus chakra) -located between navel and solar plexus region in our body. Its responsible for our personal willpower, self esteem and personality. Being confident and responsible in things you do. The Balanced third chakra powers should be used in effective manner or else leads to emotionally instable and often stressed out. If third chakra is being closed, then you may lack confidence, lazy,letting go life in its way by doing nothing. Its necessary to tune your third chakra to move ahead in life with self confidence and power to decide things in life which you want.

Yoga Asanas which helps in opening third chakra are,

Virabhadrasana 1, 2

Dhanurasana

Paschimottanasana

Paripurna Navasana

Purvottanasana

Matsyandrasana

Solar Plexus Chakra Affirmations:

I love and accept myself.
I stand up for myself.
I am strong and courageous.
I am worthy of love, kindness, and respect.
I choose the best for myself.
I express myself in a powerful way.
I am proud of my achievements.
I honor my self.
I choose healthy relationships.
I am authentic.
I direct my own life.
I appreciate my strengths.
I feel my own power.
I am free to choose in any situation.
I seek opportunities for personal and spiritual growth.
I am at peace with myself.

Yoga Asanas To Open Sacral Chakra

2016-04-05T18:12:00.000+05:30

Swadhisthana chakra (The Sacral Chakra) - located at the lower abdomen which deals with our creativity, emotions and love.Its associated with element water. A balanced sacral chakra helps us to be focused, creative and happy. when its closed you may feel emotionally instable, depressed and sexually dysfunctioned. To be creative and happy, need to tune sacral chakra.

Yoga Asanas which helps in opening Sacral chakra are,

Baddha konasana

Bhujangasana

Natarajasana

Balasana

Trikonasana

Upavistha Konasana

Eka Pada Rajakapotasana

Paripurna Navasana

Utkatasana

Sacral Chakra Affirmations

I love and enjoy my body.
I have healthy boundaries.
I am open to experiencing the present moment through my senses.
I am passionate.
I feel pleasure and abundance with every breath I take.
I nourish my body with healthy food and clean water.
I know how to take care of my needs.
I value and respect my body.
I am open to touch and closeness.
I allow myself to experience pleasure.
My sexuality is sacred.
Emotions are the language of my soul.
I take good care of my physical body.
I am at peace.

Yoga Asanas To Open Root Chakra

2016-04-05T16:50:00.000+05:30

Muladhara (The Root Chakra) - Located at the base of spine which is response for feeling secure,safe and connecting you to the earth. Its also said that root chakra carries our ancestral memories.Root chakra is the base and foundation for all other 6 chakras. If your root chakra is closed, then you may feel insecure, nightmares and fear. Physically its associated with our reproductive glands and controls spine, back,hip and legs. So its necessary to tune your root chakra to live on this earth.

Yoga Asanas which helps in opening root chakras are,

Tadasana

Virabhadrasanas 1,2 and 3

Pavanamuktasana

Janu Sirsansana

Padmasana

Malasana

Savasana

Root Chakra Affirmations:

I feel deeply rooted.
I am connected to my body.
I feel safe and secure.
Just like a tree or a star, I have a right to be here.
I stand for my values, for truth, and for justice.
I have what I need.
I am grounded, stable, and standing on my own two feet.
I nurture my body with healthy food, clean water, exercise, relaxation, and connection with nature.
I am open to possibilities.
I am grateful for all the challenges that helped me to grow and transform.
I trust in the goodness of life.
I make choice that are healthy and good for me.
I trust myself.
I love life.

25 Best Yoga Asanas For Weight Loss

2016-03-30T19:34:00.004+05:30

Yoga helps in reducing weight simple and more effective when its done at moderate speed regularly. the best part of it is that you won't feel tired,less sweat than compared to other workouts. You will be fresh before and after workout also since it involves your body, mind and breath on same platform. Below are 25 yoga poses which helps in reducing weight, also relaxes your body and mind. Should be done at moderate speed and right position.

Nauka Chalan - Strengthens abdomen and stimulates kidney & intestinal muscles.

Pavanmuktasana - Strengthens abdomen muscles and aids in constipation.

Ardha Matsyendrasana - Improves digestion and elimination of wastes.Relieves symptoms of backache,fatigue,menstrual discomfort and sciatica.

Vakrasana - Helps in reducing belly fat and stimulates nervous system.

Bhujangasana - Helps in relieving stress and stimulates abdominal muscles.

Padahastasana -Reduces belly fat and aids in digestive disorders. It also strengthens thigh and calf muscles.

Trikonasana - Relieves back pain,stress and improves digestion.

Paschimottanasana - Reduces stress,anxiety and stimulates digestion.

Shirshasana - Calms brain, relieves stress and strengthen arms &leg muscles.

Setu Bandh - Helps in reducing anxiety,stress and aids in digestion.

Bhekasana - helps in relieving pains in heels,knee joints and stimulates abdomen organs.

Dhanurasana - Helps in stretching the shoulder,hand,
thigh and leg muscles. Strengthens the back and lower abdominal muscles.

Shalabhasana - Gives flexibility and strength to back muscle and spine.

Sarvangasana - Reduces fatigue and stimulate thyroid glands. Tones legs and buttocks.

Halasana - Reduces stress and stimulates abdominal organs.

Virabhadrasana- Strengthens thigh,calves,abs,lungs and chest muscles.

Utthita Hasta Padangustasana -Helps in body balance and strengthens back,legs muscles.

Garudasana- Helps in concentration,body balance and stretches thigh,shoulder muscles.

Vasisthasana - Improves balance and stretches arms,legs muscles.

Ardha Chandrasana - Relieves stress, improves digestion and strengthens abs,thigh,buttocks and spine.

Utkatasana- Stimulates digestion and stretches shoulder,chest muscles.

Tittibhasana - Tones belly,increases balance and strengthens arm muscles.

Ardha Chakrasana - Helps in treating lower back pain,regulates blood pressure and aids in digestion.

Adhomukha Svanasana - Relieves back pain, stress and improves digestion.

Padmasana - Its one of the breathing technique helps in increasing concentration,steady mind and healing 7 chakras in body.

Natural remedies to treat dark marks near eyes & nose due to spectacles

2016-03-29T17:43:00.003+05:30

Dark Marks around eyes,bridge of nose due to tight spectacles which doesn't fit your eyes and bridge of nose leaves imprints on face skin. Some frames will be heavy which may cause headache and increase the occurrence of dark marks. Select frame which are not heavy or tight and fits correctly

between your eyes and bridge of nose. Below are some natural remedies helps in removing the dark marks.

Orange Peel -Grind dried orange peel with almond oil and milk into a paste. Apply it for 15-20 mins and wash off with cold water. Almond oil has vitamin E which helps in nourishing the skin and orange peel helps in brightening the skin.

Potatoes - Peel the skin of a potato and grate it. Add rose water to it and make it as a paste. Apply this regularly on your nose skin and wash it after 15-20 mins. Potato has bleaching properties which helps in reducing the dark marks if you apply it regularly.

Lemon and rose water - Lemon has skin brightening properties, make a paste of lemon juice and rose water. Apply it to the darkened skin and wash off with water when you feel its dried on your skin.

Aloe Vera - Apply the gel which is inside aloe leaf around the darkened skin and wash off with water after 20-30 mins.

if you feel itching or irritation when you use it, visit skin specialist and look for alternative remedy. You can also go for contact lens if you are comfortable with it. Check with your Ophthalmologist to get an contact lens. Take Care!!

Tips to overcome skin imprints due to tight outfits

2016-03-20T11:30:00.001+05:30

Wearing tight cloths looks sexy but leads to skin damage and other health issues.Need to look hot and young but not at cost of our health.Below are some of the consequences of wearing tight outfits.

Effects of tight dress:

Wearing extremely tight inner wears and outfits to look slim regularly leads to problems in breathing and digestion process.

Tight jeans compress nerve on thighs results in common nerve disorders known as Meralgia Paresthetica.

Low waist skinny tight jeans compresses our back muscles and causes back pain.

Yeast Infection - Skin tight dress prevents circulation of air which leads to production of yeast. Yeast causes itching on our skin and embarrassing situations.

Remedy tips:

Throw off your tight clothes and start doing workouts to look fit & healthy. Wear medium or loose outfits.

Wash the imprinted areas with lukewarm water to avoid dehydration in skin.

Do not itch the affected area more which could results in wounds. Get in touch with a skin specialist and apply skin antibiotics.

Start using skin healthy soaps prescribed by your skin specialist.

Have bath twice a day to avoid bacterial infections on skin.

Wear medium loose clothes always which helps in curing imprints in long run.