Sleep More for Better Weight Loss

It has been a global truth that sleep has effects on our weight, and if we do not sleep, we are bound to gain weight. Naturally speaking, those who do not sleep well, would drink lot more latte or espresso or even steamed milk to keep up with their hectic schedules. Because of sleep, we might not be doing exercise as we might feel too tired to the extent of skipping dinner as the whole of routine would seem disturbed. Try some fitness deals in doha.

With all these series of events around us, if we face such situations few times a year then there seems no issue. But if it happens as part of life, as it is the way many Americans do, then we need to address the issue seriously. This is not only because they are not taking enough sleep regularly, but also because they don’t take proper rest between their working hours. We all are aware of the fact, that a good sleep is a key to good health and it is as important for health as exercising, and maintaining good diet etc.

When brain turns sleepy, our decision making process and its vitality also declines. The frontal lobe of human brain has dull activity- which is an important place for decision-making as well as impulse control. With a simple short sleep, we start behaving as if we are drunk. We lack the mental clarity needed for making good decisions. Besides this when we feel over tired, natural consequence is that reward centers of our brain rev up and we will start finding something that would let us feel good. We would get up to reach the kitchen in search of something to eat. This is a critical time that our brain does not respond well to over eating and the scenario causes over eating and weight gain besides other complications too.

A research finding points out that, people who are short of sleep tend to eat more at night and they go for snacks having high-carb. Another study reveals that people who are short of sleep would eat more than usual, hence causing weight increase. This is followed by a result from 18 research studies that lack of sleep leads to more craving for food which is full of energy and more of carbohydrates. With these results we may conclude that when a brain is sleepy, we crave more for junk food and our brain does not say ‘No’ to food so easily.

About the Hunger Hormones

Sleep is nutrition towards the brain. People in general need seven to nine hours of sleep in whole 24 hours. If we take less sleep, the body is bound to react as told by Ben & Jerry, the diet gurus. The insufficiency of sleep affects our hunger and the hormones that generate signal “I ‘m Full”. Besides this we have ghrelin and leptin. Interestingly ghrelin sends signals to brain about hunger and eating and when we sleep less, our body makes more of ghrelin. In parallel leptin cues our brain to stop eating. With less sleep, leptin levels drop and that results in eating more food. If we look at the situation impartially then less sleep would cause us eating more and resulting in gaining weight

Besides this there is cortisol spike because of having too little sleep. This way the stress hormone would signal our body to conserve more energy and fueling our waking hours and resultantly we are more apt for hanging on to fat. This way the research confirms that when dieters get less sleep during 14-days, they lose 55% less weight while their bodies made same number of calories. The dieters feel more hunger but they are less satisfied as they eat feeling as if their energy is zapped.

Researchers at University of Chicago tell that we feel “metabolically groggy" as we sleep less. Having less sleep in 4 days, the body reacts adversely. It does not process insulin which is an important hormone needed for converting sugar and starches etc. This way insulin sensitivity drops by 30% and even more. The results are somewhat disturbing. When our body fails to respond properly to insulin, the body faces trouble in processing fats right from the bloodstream and the body naturally stores more fat. This way sleep is directly related to weight loss. 

Tips for Better Night Sleep

The environment in our world has drastically changed. The gadgets like computers, cellphones, TVs all do not let us sleep or they lure us to remain awake at least a little more.

Let’s simplify the understanding:

• Let’s switch off these gadgets at least an hour before taking sacks.

• Fix the bedroom for sex and sleep only. Think to relax and release yourself instead of working more or entertaining yourself through these gadgets. 

• Try having a bedroom routine like having a bath or meditate or even reading before sleeping.

• Follow a schedule to wake up and retire at the same times each day on all week days.

• Do not eat heavy food before bed and avoid alcohol as this causes heartburn and hinders sleep. Avoid coffee, tea, soda even those sweet chocolates after 2pm as the system keeps caffeine for at least 5 to 6 hours.

• Switch off the lights. Darkness helps the body for releasing natural sleep hormone called melatonin. When lights are on, this does not happen well.

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Health of Women

We wonder what are the main health concerns for women, some call it breast but some name ovarian cancer for instance but statistically it is proved that heart issues are the most frequent in women. Of course, living style and individual’s approach to life play a significant role is reducing these threats and risks.

For some, breast health is the most important. There is a way to do self-examining the breast. What is the first thing to do on finding a lump on a breast and what should be done to cure breast pain? Some women may consider cosmetic surgery to be at top of list and of course, with passage of time and depending on individual choices, the priorities and concerns keep changing. Some could be really concerned about their belly fat too. Usual questions are about Kegel exercises if these are really a must. Kegel exercises is another subject but these help strengthening the muscles of pelvic floor muscles. These muscles support the uterus, small intestine, bladder and rectum. One can opt to discreetly do Kegel exercises, some call it muscle training for pelvic floor. It may be done any time. Here are the notes on different health subjects:
Breast health

It starts with awareness of breasts that we should know what a normal breast looks like. Self-examination of breast is necessary as part of awareness. Shape and feeling along breasts change with menstrual cycle. Keep a note of different stages when there is no complain as during the cycle their texture and sensitivity keeps changing at different times.

Many include breast pain and lumps or nipple discharge as part of breast health. The individuals should know what is normal in each case so they may rush to doctor in case of any abnormality. There are common screening procedures and some diagnostic tests required for inquiring into breast health, these are clinical breast exams, breast ultrasounds and mammograms etc.

A patient might be considering breast augmentation or reduction of breast then try understanding the surgical process. Try to know details how an individual may be declared a patient, what is surgery procedure and what can be the possible complications if a stage arises.
Stages of life for women

These stages simply depend on individual’s reproductive cycle. It begins as menstruation starts and ends at the stage of menopause.

Simple biology is important to understand this cycle. Each month there is an egg released from the ovary of a woman during her ovulation. The egg travels down to her fallopian tube. The egg is fertilized in presence of a possible sperm. If this is fertilized, it implants within the lining of her uterus. If it is not fertilized, both the egg as well as the uterus lining is then shed down during menstruation. This process would continue until perimenopause. Here perimenopause is the time as a woman's body starts the natural transition towards menopause.

These stages in women's life are usually marked by show of specific symptoms and signs. These symptoms and signs are menstrual cramps, hot flashes, mood swings and weight gain etc. We should understand that inclination towards healthy lifestyle is always helpful to feel good at all stages of life and individual should understand how and when one should approach the doctor for advice.

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How to get an awesome outdoor workout ?

Your objective must be for core conditioning your body which is a non-aerobic and muscle-toning class workout usually focused on body’s core strength. Most sculpting teaching classes get you using weight bars and exercise bands together with dumbbells, or even a combination of all these gadgets. Get ready to take your sweating sessions in open outside. Comparing this with the gym, if you exercise outdoors, it brings more of satisfaction and less exertion as you would ramp up your physical intensity. 

Outside there is all nature that keeps challenging your muscles more than what usual fitness machines show, providing you a much better workout and awarding you with slimmer and healthier waistline. A study confirms that if you run outside, it needs more of effort and thus burns more of calories compared to when you struggle on a treadmill. Besides these facts, just 22% women take up exercise outdoors. Outside you do it better, all you need is to take a water bottle and move to the place where you can walk and exert choosing all or some of what you love.

Go to Hilly Areas

Tina Vindum is the author of “Outdoor Fitness” and points out that if the place has slopes, it will have more asking on your muscles, calves and glutes. Walking up and down the slopes in hilly areas is more challenging to our body bringing better results from all angles. There are fitness machines where slope is adjustable but running and walking outside on hilly slopes are still a better option and when you negotiate bumps, side hurdles and pitches, it keeps your mind engaged which is really healthy.

You should keep toning your inner as well as outer thighs with usual sumo squat shuffle. You should firmly stand sideways right at the hill-bottom widening your feet wider than shoulder-width while your right foot is placed higher on the hill. You should then lower into a squat bending your legs and then stand and then bring the left foot right next to your right. Next is to step to the right with your other foot and then repeat. This way when you reach the top taking around 25 steps you should run back down to the hill-bottom. Repeat it, facing the opposite direction then leading with your left leg this time. Try doing three sets. In case there are no hills in your vicinity, try using wide stairs or even bleachers work.

The experts in workouts claim that using stability ball is also a key core-strengthening way and one of the versatile props at a gym.

What to do: You can build core stability using the swing plank by placing your hands right on the ground placing them directly under your shoulders, keeping arms straight, and placing your shins on the swing seat allowing your body to form a straight line from heels to head. If you move swing's seat closer to your knees, that will make the exercise easier. Then brace your core holding for 30 to 45 seconds. Increase the strength as you slowly pull your knees to your chest from plank’s position, keep your back all flat and core tight. Pause a little and return to start. 20 reps are recommended.

If jog on a beach, there is somewhat grainy surface that adds extra dynamism to your workout. A study confirms that running on a beach needs 1.6 times more energy compared to running on some hard surface. If you do not live in coastal area, you can choose to exercise on any sandy swath like a volleyball court or even at a sandbox.

What to do: Try doing dynamic bounding to improve your strength, balance and power. Standing on a sandy surface, jump diagonally towards right, land on your right foot as your knee is slightly bent. Pause a little, then jump off your right foot going diagonally to your left to land on your left leg while your knee is slightly bent. This is a zigzag pattern to continue for 8-10 jumps. You are recommended to do three sets. To begin with, focus on how far you can travel while pumping each time forward and to the side. Next, see how high or  off the ground you may rise. Then finally, combine both items, that is traveling as far and as high as possible in each jump.

Warming the Bench

Using your energy to work nearly all major muscle groups via dips, box jumps. pushups, squats and others, the usual park bench is a great tool that can push many gym-equipment manufacturers out of business as told by Cassie Haynes Grassia of “Trap Door Athletics”, Philadelphia.

What to do: First try toning your hamstrings, core and quads —and use gravity to let you face extra resistance—with few step downs. While facing the backrest of a park bench; just stand on the edge of bench seat and moving your right foot towards back so it is off the bench. Bend one of the knees to lower your body slowly, keep your chest upright, till the other foot reaches the ground. Straighten your leg bringing your foot back up to the bench seat. That makes one rep. Try doing it 12 to 15 times, switching legs and redo.

School kids always love monkey bars as their recess favorite. These bars are a great exercise tool for elders too. Climb the bards, sit for a while, or hang yourself for increased upper-body, core as well as improved grip strength helping your endurance.

What to do: The hanging for knee raise is very close to  intimidating pull-ups, is the basic need for sculpting your core along with boosting your upper-body strength. Doing this you do not need to wear any resistance band to do this. Just jump up to grab a bar and hold it coming to a complete stationary and hanging position, keeping legs together and straight. Brace your core and then slowly bring both of your knees towards your chest. Pause a little, then lower both knees back to a starting position avoiding swinging. Recommended to do this  doing up to 10 to 12 reps at a stretch. 

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4-Move Shoulders Workout

Just because tank tops may not feature prominently in your wardrobe during the colder months doesn’t mean you should neglect training your delts. Like a pair of well-placed (albeit tacky) shoulder pads in an 80s power suit, strong shoulders can bring confidence and poise to any physique – and this routine is so easy and quick, there’s no reason to put off your delts training any longer.

Do each exercise in succession, with 30 seconds of rest in between (working both sides where necessary), and repeat the entire circuit once or twice, depending on your fitness level and time available.

Exercise #1: Alternating Arnold press

Sit on a bench with your feet planted firmly on the ground. Hold a dumbbell in each hand in front of your chest, with your palms facing your body. Extend one arm above your head, twisting your forearm as you move so that your palm is facing forward at the top of the move. Reverse in one fluid motion to return to the start, then repeat on your other arm. Continue alternating for a total of 10 reps on each arm.

Exercise #2: Front and lateral combo

Stand with your feet hip-width apart and hold a dumbbell in each hand, with your arms extended towards the floor and palms facing the fronts of your thighs. Raise the dumbbells in front of you until they are at shoulder height, then lower back down to the start. Next, lift both dumbbells up and out to the sides to form a “T” with your body. Lower back to the start and repeat from the top for a total of 10 reps.

Exercise #3: Dumbbell pull-press

Begin by standing with your feet shoulder-width apart. Place one hand on your hip and hold a dumbbell in your free hand, extending your arm towards the floor, with your palms facing you. Squat down slightly; as you rise, pull the dumbbell up towards your chest in a straight line. Quickly rotate your arm at the shoulder to bring your wrist above your elbow, then press the dumbbell straight overhead. Reverse the arm motion to return to the start and complete 12 reps in total before repeating on the opposite side.

Exercise #4: Bent-over rear-delt row

Stand with your feet together and hold a dumbbell in each hand, with your palms facing your thighs. Bend your knees slightly and lean forward from your hips to bring your torso 45 degrees to the ground. Keep your back straight and your chin up as you bend at the elbows to bring your arms up – at the top of the move your upper arms should form a straight line with your shoulders. Reverse to return to the start, and repeat for 12 to 15 reps in total.

 - See more at: http://www.oxygenmag.com/article/4-move-shoulders-workout#sthash.xGhIvZks.dpuf

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5 reasons to Detox

Most of us equate a detox with deprivation—or worse. We think hunger, weird food, kale juice and colonics. We might feel better at the end, but is it really worth the pain and suffering? The thing is, you don’t have to suffer. There’s another kind of detox that’s all about fabulous, delicious food. It’s a new kind of detox that’s a giant jumpstart for your health and a reboot for your metabolism. It’s fun, easy to do and a direct route to feeling fabulous. It’s what I do with my patients, and you can do it in just 10 days.

5 Reasons You Need to Detox

1. You have FLC Syndrome: Feel Like Crap.

You wake up feeling less than vital, vibrant, alive, joyful and full of energy. Even if you are thin but have symptoms of being toxic like fatigue, brain fog, achiness, digestive issues, allergies, headaches—really any symptoms at all—the detox can help heal you quickly. Most of us don’t connect what we’re eating to how we feel. In the 10-day “feel good with good stuff” plan—the program in my new book, The Blood Sugar Solution 10-Day Detox Diet—you will learn how you have put up with needless suffering. Feeling good is only a few days away.

2. You can’t lose weight and keep it off (you want to fit into your jeans).

The scientific establishment has convinced us that losing weight is just a matter of calories in/calories out, that it’s about energy balance, about eating less and exercising more. How’s that working out for you? Probably not so well! Problem is, the scientific establishment is different from the established science. The science says sugar and flour calories are WAY different. First, they trigger addiction and overeating. Second, they spike insulin and inflammation, which makes you store belly fat and blocks your ability to feel full. The verdict is in: Sugar calories are worse than whole food calories. Sugar spikes insulin and triggers inflammation, a double whammy guaranteed to mess up any attempt at long-term weight loss.

3. You can’t control your sugar and carb cravings (you may be suffering from food addiction).

The fact is that sugar and flour are biologically addictive. The science behind it is clear and conclusive. Yet we blame the fat person for being a lazy glutton, which leads to shame and guilt. I am here to tell you it’s not your fault. Your biology has been hijacked by the food industry. They have done a hostile takeover of your taste buds, brain chemistry, hormones and metabolism. More than 300 food industry insiders spilled the beans to Michael Moss in his book, Salt, Sugar and Fat, explaining they hire “craving experts” to create the “bliss point” of junk food to create “heavy users” and increase their “stomach share.” Sugar is the new nicotine. In fact, sugar is eight times more addictive than cocaine. If you are trying to use willpower to lose weight you will fail. You have to use science to unhook yourself from the addictive power of sugar, flour and hyper-processed, hyper-palatable food-like substances (or “non-food junk” as my friend Dr. Aviva Romm calls it).

4. You never have detoxed.

Most of us have never in our life taken 10 days to put nothing in our bodies but delicious, whole clean food. Just 10 days. Even if you think you are healthy and feel good, you may not realize that your normal state is not your optimal state. Think of it as a tune-up, a super-quick, super-easy way to supercharge your health.

5. You need a STAYCATION.

All of us stray from living in a way that supports our health: too little sleep, too little exercise, too much bad food, too much stress, not enough time for ourselves. The best way to reset your life is a 10-day detox. Simple, delicious foods. No toxins or drugs, by which I mean sugar, flour, processed foods, caffeine or alcohol. Self-nurturing practices: deep breathing, sleeping 7-8 hours a night, a little exercise, self-love. All this works to get your body and mind back to their original factory settings—and quickly!

Source-http://drhyman.com/blog/2014/03/08/5-reasons-need-detox-5-ways-detox-lose-weight-feel-great/

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6 Pilates exercises for abs

Pilates in Doha can be a wonderful activity particularly for women, however there are few tips which might be handy for women trying to get in shape quickly.

1: Criss-Cross

Start by interlacing the fingers and placing hands behind the head. Imprint the lower back into the mat and lift the legs one at a time to tabletop. Inhale to prepare and curl up into a chest lift position to begin the exercise.

Exhale to twist the upper body towards the left, taking the right elbow towards the left knee and allow the right leg to straighten.

Inhale to bring the legs back to tabletop and the body through centre to our chest lift. Breathe out to twist to the other side.

As you twist, feel that you connect one armpit to the opposite hipbone. Avoid losing the height of your chest lift as you come through centre. To make this movement more difficult, keep the legs straight instead of having one bent. You’ll then perform the exercise with scissor legs, ensuring that you’re pointing your toes and not bending through the knee.

Perform 8 to 10 times each side, alternating.

2. Chest lift

Interlace the fingers and place hands behind the head. Imprint the lower back into the mat and lift the legs one at a time to tabletop. To ease into this, feel free to keep the legs bent with the feet flat on the floor. Inhale to prepare and as you exhale, begin to curl up with the head, neck and shoulders. 

You will feel the waist cinch in as you curl up but avoid pushing the abdominals out. Knees should stay directly stacked above the hips. Inhale at the top and breathe out to slowly relax the upper body down to the start position.

Repeat 8 to 10 times.

3. Toe taps

Start by lying on your back with your legs bent up and feet flat on the floor. Imprint your lower back into the mat by drawing your pubic bone towards your belly button and notice how your lower abs engage.

Lift the legs one at a time to a tabletop position. You’ll have the knees stacked directly above the hips with the shins parallel to the ceiling. Inhale to prepare and, as you exhale, begin to tap one toe towards the floor, moving from the thigh. Inhale to lift the leg back to the start position.

Alternate from side to side, ensuring the legs are back in tabletop before moving to the other side. Avoid arching from the back by keeping the waist cinched in and only go as far as you feel comfortable.

To make this movement harder, reach the arms up to the ceiling to lessen your support and tap the toe farther away.

Perform 10 to 12 on each side.

5. Single straight leg stretch

Start with the legs in tabletop and the head, neck and shoulders lifted, curled up into a chest lift. Extend one leg up towards the ceiling and place the hands behind the back of the leg. Extend the other leg along the mat until it just hovers off the floor.

As you inhale, allow the legs to come through centre. Exhale to scissor the legs switching sides. Feel the upper body curl up towards the leg rather than drawing the leg towards the body.

For a strong stretch through the back of the leg, grab closer towards the ankle without bending the knee.

To make the exercise more intense, interlace the fingers and place the hands behind the head, still staying lifted, and keep scissoring the legs.

Perform 8 to 10 times each side, alternating.

5. Assisted roll-up:

Start with the legs in tabletop and the hands holding the back of the thighs. Inhale at the bottom and exhale to curl up with the head, neck and shoulders and continue to roll up through the body until you are seated.

As you sit tall, inhale to lengthen the spine and ground the feet down on the mat. Exhale to tuck the tailbone under and begin to roll back down smoothly so you are lying on your back.

Focus on drawing the abdominals back towards the spine rather than pushing them out. If you feel that you get stuck on the way rolling up, push through the feet and feel them propel you to a seated position.

Repeat 6 to 8 times.

Source-http://www.womenshealthandfitness.com.au/fitness/workouts/1367-5-pilates-exercises-for-abs?showall=&limitstart=

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Why Your Stomach Looks Bigger Even Though You Do Abs Workouts

I do a ton of core work, but I swear my stomach looks bigger.Helppppp!

Sounds crazy, but it could be true. (So unfair, I know.) The most common reason for this side effect is tight hip flexors. You're probably doing traditional situps or crunches, right? Those standard core moves can shorten flexors, tilting your hips forward and creating the appearance of a pooch. Your body may also start relying on your hip flexors to crank the moves out, meaning you're working them instead of your abs.

But even if your stomach isn't looking larger, you're better off canning the crunches and situps altogether and sticking to stabilization exercises, such as planks, instead. As you do them, focus on drawing your stomach in and bracing your abdominal muscles. (You can get a sense of what this feels like by lying on your back and pulling your belly button down toward the floor.) This switches on the deep stabilizer muscles that are more likely to give you the flat tummy you're after.

Source-http://www.womenshealthmag.com/fitness/abs-workouts-for-smaller-stomach

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Pilates for beginners

Pilates for beginners — is that an oxymoron? Not at all. Pilates isn't just for fitness fiends. Pilates is an accessible way to build strength in your core muscles for better posture, balance and flexibility. If you're considering a Pilates classes in Doha, here's what you need to know before you head to the gym.

What exactly is Pilates?

Pilates is a method of exercise that consists of low-impact flexibility and muscular strength and endurance movements. Pilates emphasizes use of the abdominals, lower back, hips and thighs. Pilates is named for its creator, Joseph Pilates, who developed the exercises in the early 1900s.

A Pilates routine typically includes 25 to 50 repetitive strength training exercises. Pilates is similar to calisthenics, such as situps and pushups. In fact, some people call Pilates the ultimate form of calisthenics.

Is Pilates for beginners?

It's a common misconception that Pilates is only for serious athletes or professional dancers. While these groups first adopted Pilates, they aren't the only ones who can benefit from this approach to strength training.

Another common misperception is that Pilates requires specialized equipment. Indeed, when you think of Pilates you probably picture the reformer, an apparatus that resembles a bed frame with a sliding carriage and adjustable springs, or the cadillac, a type of trapeze table. The reality is that many Pilates exercises can be done on the floor with just a mat.

What are the benefits of Pilates?

By practicing Pilates regularly, you can achieve a number of health benefits, including:

• Improved core strength and stability
• Improved posture and balance
• Improved flexibility
• Prevention and treatment of back pain

Do check out some really cool deals for doha pilates classes .

Source-http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/pilates-for-beginners/art-20047673?pg=2

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Detox- Benefits and how to Detox

Detoxing can do more than make your eyes sparkle and your skin glow – it can boost energy levels, improve digestion and help shift a few unwanted kilos too.

While it may look like a fad diet – no grains, no alcohol, no milk, no sugar (and no fun) – a detox is far from a quick fix for weight loss. The purpose of any detox plan is to take the load off the organs that detoxify the body – the liver, kidneys and bowel – while at the same time supporting and improving their performance. If you want to fast track your health, give your body a break, or just want to detox diet for a short time, follow this safe and do-able seven-day program.

What to do

Check your diary and mark a week where you have a clean break from functions or events that might derail your detox, such as weddings, birthdays or special occasion meals. Some people may experience a 'cleansing' reaction in the first few days of detox, including headaches or loose bowel movements. This is due to the sudden withdrawal of certain foods, in addition to stimulation of detoxifying organs. These symptoms should subside in 24 to 48 hours.

Foods to avoid

• Alcohol
• Cigarettes
• Milk products (except ½ cup unsweetened yoghurt with acidophilus each day)
• Sugar, honey, maple syrup, artificial sweeteners
• Coffee
• Grains: wheat (bread, biscuits, cakes, pasta), rye, barley, oats, spelt and rice 
• Dried fruit

Foods to enjoy

• Fruit: any and all fresh fruit
• Vegetables: any and all fresh vegetables
• Fish: fresh, canned in water or olive oil
• Lean red meat, chicken (without the skin). Limit to two serves per week.
• Legumes: dried or canned, such as kidney beans, chickpeas, lentils
• Eggs: preferably organic
• Olive oil (preferably extra virgin), Coconut oil (unprocessed)
• Nuts: raw unsalted almonds, walnuts, macadamias and cashews
• Seeds: raw unsalted sesame, pumpkin and sunflower seeds
• Green tea, white tea, weak black tea (decaffeinated)
• Water: from one to three litres of water per day

Detox plan for the next seven days

1. Morning lemon juice: This is an oldie but a goodie to kick start the digestion and cleanse the system. Squeeze the juice of half a lemon in a cup of hot water. Drink first thing in the morning before breakfast.

2. Exercise: During detox aim to exercise for one hour daily. And not just any exercise – something that makes you pant and puff and raise a sweat like a spin class, jog along the beach, walking uphill, hot yoga session or boxing. Vigorous exercise increases lymph flow and circulation to help sweat out toxins.

3. Raw foods: Aim to cut out the cooking process and eat mainly raw foods. Raw foods contain more nutrients and enzymes. Try adding fresh sprouts to a salad daily.

4. Detox the mind: While you're detoxing the body, its good to clear the clutter from the mind too. Aim for 15 minutes of meditation per day. If you don't know how to meditate, try belly breathing. Start by placing hands palm down on your lower belly. Breathe in through your nose, counting slowly to 3 or 4 counts. Feel your tummy rise with the breath. Breathe out just as slowly, allowing the belly to drop. Do this for 15 minutes daily.

5. Drink: Aim to drink three litres of fluid daily. This will help move the lymph and support kidney detoxification. Choose from pure spring water, fresh vegetable juice and herbal detox teas. Or make your own brew by mixing one or a combination of Dandelion root and nettle, cleavers, calendula, burdock and red clover. Add one teaspoon of the dried herbs to a cup of boiling water. Leave to steep for five minutes, strain and drink.

6. Body brushing: Doing this daily will support circulation and increase skin detoxification. Using a loofah or natural fibre body brush, brush the skin with firm circular strokes before you step into the shower. Start from the feet and hands, moving up the legs and towards the arms, avoiding the delicate area of throat and face, and any rash or sore spots. Then jump in the shower. Finish your shower with a one-minute burst cold water which brings the blood circulation to the skin.

7. Chew: Aim to chew each mouthful of food 10 to 12 times before swallowing. Bringing mindfulness to mealtimes improves digestion, allowing you to feel a sense of fullness without a need to overeat.

Note: Don't detox if you are pregnant, breastfeeding, elderly, have high blood pressure, are underweight or against your health practitioner's recommendation.

Source-http://www.bodyandsoul.com.au/weight+loss/diets/the+7+day+detox+plan,16373

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CrossFit: why you should give it a go

Bored? Lost your motivation? CrossFit could help you find that fitness mojo!

It's super-speedy, it's total-body and it's sociable, what's not to like? CrossFit was born in 2000, when American fitness expert Greg Glassman applied his work with police cadets to everyday fitness training.Greg realised the best way to get results was to combine elements of weight training with long and short periods of high-intensity aerobic efforts. 

There are now more than 50 dedicated CrossFit gyms in Doha– so it must be working!

What is CrossFit? 

Essentially, CrossFit is an intense strength and conditioning programme with cardio circuits thrown in. Reebok CrossFit trainer, Steve Bradshaw-Haydock believes CrossFit is the only workout you need because it covers cardio, combat, survival, resistance, plyometrics, bodyweight, and endurance exercises. One minute you’ll be doing heavy weight exercises and next you’ll be sprinting for 400m.

Why should you do it? 

CrossFit courses has the ability to make you fitter and stronger, as well as boosting your endurance, stamina and speed. The high intensity of each exercise engages your fast twitch muscle fibres, increasing your muscle power and performance. Most CrossFitters do three consecutive days then have a rest day.Regardless of your fitness level, the CrossFit programme can be scaled to your ability. Motivation is one of the key elements of CrossFit. If you finish the WOD before the person next to you, you’re encouraged to rally round them as a team to motivate them through the workout. Plus, you’re encouraged to track your progress by noting down how long it takes to do a WOD or how many reps of an exercise you manage in the specific time, which is a great motivator.

Get started… 

There are many CrossFit boxes across Doha. You can try the workout by logging on to crossfit.com where you’ll find every WOD for the past ten years.Try one - or all - of these CrossFit circuitsTime yourself doing the circuits and monitor your progress. Maintain correct form at all times- don’t let the intensity ruin your form.20 burpees15 reps/12 reps/ 9 reps of: Squats, Press-ups, Sit-upsFinish with another 20 burpees

Run 1 mile, Row 2K, 

If your are looking to saty fi in Qatar.Check out some crossfit courses in doha! 

Source-http://www.womensfitness.co.uk/fitness/948/crossfit-why-you-should-give-it-a-go

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Best of the workouts for women

These back exercises will turn your flip side into more attractive parts and also lessen your back-pain improving posture.

Lacey Stone is the owner at Lacey Stone Fitness situated in New York City. She explains about women health pointing out “the back” of fitness candidate telling that a back that is toned is not an essential part to rock in a backless dress but that is one of the most important body parts as the back plays a role in doing almost everything like running, lugging groceries, therefore back should be strengthened in extremely important for one’s fitness preventing injury. This helps in gaining a good posture and a confident look irrespective of what you wear. Further that healthy muscles right from shoulders till hips help up or reduce back pain. The significant fact is that adults having chronic backaches feel lot of less pain after they complete a 16-week strength-training package.

Lacey Stone's workout package aims at the entire upper and all of lower back, the core, your hips as well as glutes. This should be done two to three times every week (that is a combination of three sets doing each exercise, working doing as much as 12 reps per set) for improving posture, preventing aches, killing pains and achieving a strong and defined rear view.

MOVE 1 (doing Pull-up, Doing 3 sets in 12 REPS)

You need to grab the pull-up bar of some assisted pull-up machine, palms to face forward, and you need to hang at arm's length keeping knees bent keep feet crossed behind. Squeeze shoulder blades both together and pulling the chest to the bar. Next slowly lower your back to start and that makes one rep.

MOVE 2 (doing Push-up-Position Row, Doing 3 sets in 12 REPS)

Go into the pushup position using your hands as hands rest on dumbbells and your feet are slightly more than your hip-width apart. You need to brace your abs as you are pulling one dumbbell towards your rib cage side. Then pause and lower the weight and repeat the same with your other arm. That makes one rep.

MOVE 3 is about “Super woman” (Doing 3 sets in 12 REPS)

Lay your face-down with your legs straight and keep arms overhead; draw the belly button toward the spine tightening your abs.  Contract your glutes, slowly raise your head keeping arms, chest and legs away from the floor. You need to hold this pose just for five seconds, then lower to do it again and that makes one rep. 

MOVE 4 Lat Pull-down (Doing 3 sets in 12 REPS) 

You need to sit at a lat-pull-down bench grabbing the bar keeping a shoulder-width keeping overhand grip. Keep your arms straight and your torso upright. Then pull the bar down to your chest squeezing your shoulder blades together without moving the torso. Pause a little and slowly return to start as that makes one rep. 

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The Best Slimming Foods...

Banish that muffin top with our pick of the best stomach-slimming ingredients!

Rock that slim look with pride this summer with these deliciously healthy foods. Then now is the perfect time to kick-start a summer eating plan so you look and feel amazing in time for take-off. 

Quinoa 

This ancient South American grain packs a healthy protein punch, making it an excellent slimming aid. Super-versatile, it can be used to bulk out soups and stews and used in place of your usual carb choice. 

Cherries 

Looking for a fruit that works overtime for your health? Cherries are rich in the antioxidant anthocyanins, which increase fat-fighting enzymes. Plus, these little beauties could maximise workout results by warding off post-exercise muscle pain. 

Salmon 

Want to wage war on wobles? Stock up on salmon when hunger hits. This oily fish is an excellent source of omega-3 fatty acids, which keep skin cells plump, whilst keeping you full - curbing the the urge to snack.

Garlic 

Wonderful for adding flavour to food, garlic helps the liver to filter out toxins in the body. These pungent cloves are also packed with a molecule called allicin, which helps keep your immune system healthy, reducing the risk of summer sniffles. 

Avocados 

Packed with healthy monounsaturated fats, avocados help your body manufacture a compound called glutathione, which is needed to detoxify harmful substances. Plus, the good fat content will help to keep summer skin looking its best while filling you up - so you snack less! 

Strawberries

Nothing says summer quite like a fresh punnet of strawberries, and the good news is that this British seasonal staple is actually a slimming food. They rank low on the glycaemic index, which means they help to control the blood sugar fluctuations responsible for food cravings. Plus, they're a powerhouse of skin-perfecting vitamin C.

Eggs 

Cheap and versatile, eggs are a fab source of appetite-curbing protein, making them a dieter's best bud. A 2008 study published in the International Journal of Obesity reported that eating eggs for brekkie helps to boost weight loss for those following a calorie-controlled diet. 

Lemons

Lemons are like a magic wand for weight loss. They're detoxifying and help to promote proper digestion, which keeps bloating at bay. If they're not already part of your morning routine, you're missing a trick. Sipping on a mug of hot water and lemon filters away any impurities in your system, boosts the metabolism and keeps your cells hydrated so your skin glows. 

Broccoli 

Make dark green vegetables like broccoli a priority on your plate and the weight will fall off! Why? This green superfood helps your body to flush out everyday environmental chemicals due to its rich sulphur-containing compounds. Steam your veg instead of boiling to keep the nutrient content intact.

Nuts 

Raw nuts act like a wake-up call for weight loss. Brazil nuts, almonds and cashews are all loaded with protein and omega-3 fatty acids, which help to speed up the slimming process to get you in swimwear-worthy shape. 

Also check out some of the online beauty courses for weight management!

Source: www.womensfitness.co.uk

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