Top 10 Best Chest Exercises

Good developed chest is a clear sign that you know what you are doing.

1.Barbell Bench Press

Why it’s on the list: You can generate the most power with barbell lifts, so the standard barbell bench allows you to move the most weight. It’s also an easier lift to control than pressing with heavy dumbbells. The exercise is easy to spot and relatively easy to learn (if not master), There are plenty of bench-press programs you can follow to increase your strength.

2.Dumbbell Pullover

Some people would contend this exercise doesn’t belong on a top-10 list for chest. They’ll either swear up and down that it trains the back, or they’ll belittle it as a relic once revered but now relegated to the training scrap heap because of its potential danger to the shoulders.

3.Incline Dumbbell Bench Press

Pressing from an incline works the clavicular head of your chest, said Brad Schoenfeld, C.S.C.S., Ph.D. Working that muscle—which resides high on your chest—gives your pecs extra pop.

Do it: Lie on a bench with the backrest set at a 45-degree incline. Hold a pair of dumbbells above your chest with your arms straight and your palms turned toward your feet.Lower the dumbbells to chest level, and then press them back up to the starting position.

4.Arnold chest press

Do it: Start by lying flat on a bench holding a dumbbell in each hand, pressed directly overhead with your palms facing towards your feet. Lower the weights down towards the chest while rotating your wrists clockwise, so that the palms face your face at the bottom of the movement. Slowly return to the starting position for one rep. Do three sets of six reps.

Trainer tip: “Really slow down the chest press in the eccentric phase—as the weights are being lowered,” suggests Lindsey Clayton, a trainer at Barry’s Bootcamp and co-founder of Brave Body Project. “It helps to focus on the muscles as they lengthen, instead of as they contract, which results in a stronger and more powerful chest.”

5.Seated Machine Chest Press

Why it’s on the list: Free-weight pressing moves on a flat bench are great, but the machine press has some unique benefits. For one, it’s easier to slow down the repetition, both in the concentric and eccentric phases. Stack-loaded machines are also great for quickly doing dropsets.

EMG research demonstrates that the machine bench press recruits much less of the three heads of the deltoid (anterior, middle, and posterior) than free-weight variations because of a decreased need for humeral stabilization.[3] This allows you to really target your pecs.

6.Cable Crossover

Wanna practice your “most muscular” pose? Join all the competitive bodybuilders out there and hit the cable-cross station for some flyes. Thanks to the cables, this single-joint movement allows for constant tension on the pecs. Our only concern? If you bend a little too much at the waist (a constant temptation when trying to squeeze heavy weights at the end of a taxing workout), you’ll shift the focus of the exercise from the lower pecs to the middle pecs. Not a bad thing, necessarily, unless you’re counting on the cable crossover to be the one exercise hitting that lower region.

7.Weighted Pushup

Adding weight to the classic exercise forces your muscles to work harder and keeps your rep range low enough that you’ll pack on serious muscle, according to Jason Hartman, C.S.C.S., a trainer for the U.S. Special Forces.Add load in the form of a plate, weight vest, or sandbag thrown over your back.

Do it: Assume a pushup position wearing a weight vest or with a sandbag draped over your upper back or a weight plate balanced on your upper back. Your arms should be straight and hands slightly wider than your shoulders. Bend at your elbows and lower your body until your chest nearly touches the floor. Pause, and push your body back up.

8.Chest fly

Do it: Lie flat on a bench holding two dumbbells directly above your chest, palms facing in, and weights touching one another. With a slight bend at the elbows, lower the weights toward your sides, making sure to keep your palms facing in. Pause for a second at the bottom of the movement, then exhale and return to start. Do three sets of 16 reps.

Trainer tip: “Give an extra squeeze to your weights at the top of each rep,” suggest Clayton. “That way, you’re keeping constant tension on the muscle throughout the entire exercise.”

9.Chest dip

Do it: While keeping your feet on the ground, grasp the bars and lock out your arms until you’ve found a comfortable starting position. Then, lift your legs off the ground and lean slightly forward. Lower your body towards the floor, allowing your elbows to flare a little until you feel the stretch in your chest. At that point, press your body back up, squeezing using the chest. Do three sets of 10 reps.

Trainer tip: “If you’re having a hard time supporting your whole body, use an assisted dip machine with a knee platform,” suggests Daley. “These machines use a weight pulley system that lightens your body weight. You can also place your feet lightly on the ground (behind the body) to assist your dip.”

10.Chest Squeeze Pushup

This exercise tasks you with squeezing a pair of dumbbells together while doing a pushup.

“The squeezing action creates a stimulus that really fires up the muscle fibers in your chest,” said BJ Gaddour, former Men’s Health Fitness Director.

Do it: Place two dumbbells next to each other so that they’re touching with the handles are parallel to each other. Assume a standard pushup position, grabbing a dumbbell handle with each hand. Your arms should be straight and your body should form a straight line from your ankles to your head.

Forcefully press the weights together, and lower your body until your chest nearly touches the dumbbells. Push your body back up and repeat, but don’t stop “squeezing” the dumbbells together.

If you are looking for workout clothes check our fitness and yoga leggings page. Sources: http://www.bodybuilding.com, http://www.muscleandperformance.com, http://www.menshealth.com, http://www.gq.com

Top 10 Exercises For Super Glutes

Beautiful butt is something every women and half of men population want. So what are best butt exercises?

1.Quadruped Hip Extensions

How to do it:

Get on your hands and knees, keep your back neutral, and abs braced. Take your leg right and drive it upwards keeping the knee at a 90-degree angle throughout the movement and so the foot faces the ceiling and the hip, thigh and knee are all in alignment and parallel to the floor. Lower back down and repeat for all reps before switching sides.

2.Squats

Squats are the king of lower-body exercises. Why? Well, they work pretty much every muscle in your legs while strengthening your core, hips, and lower back. Just make sure you get the most out of the movement. With a back squat, stopping at parallel or just barely below puts most of the emphasis on your quads, leaving your glutes less engaged.

Squatting until you’re below parallel—the lower the better—puts the emphasis on your glutes and hamstrings. The narrower your stance, the more focus you put on your quads.

When squatting, be sure to maintain proper form: Keep your legs shoulder-width apart and your toes pointed slightly out.

3.Barbell Hip Thrust

How to do it: Sit on the ground with your back against a bench, feet planted firmly in front of you, and a padded barbell in your lap. Keeping the lumbar spine and knees stable, raise the barbell by extending your hips, making sure to push the hips upward using the glutes. Rise until your body forms a straight line from your shoulders to your knees (full hip extension), and then slowly descend back to the ground.

Contreras recommends mixing up your reps and sets for this move and aiming for anywhere between 3-4 sets of 6-20 reps. “Some days you can go heavy for lower reps, some days you can go lighter for higher reps, and some days you can do both. I will warn you though, high-rep hip thrusts are brutal. The booty-burn is excruciating!”

4. Lunges

Do It Right

Stand with feet staggered, one foot forward and one foot back, about 3 feet apart.
Bend both knees and lunge straight down, sending the back knee towards the floor.
Try not to lunge forward over the front knee.
Press into the heel to stand and repeat for 1 to 3 sets of 12 to 16 reps, holding weights for added intensity.

Lunges also work a variety of other muscles including your hamstrings, quads, and calves. And, one of the best things about lunges is that fact that there are so many varieties—you can easily mix up your lunges to target your muscles in different ways from one workout to the next.

You can also elevate the back foot on a step or platform to really challenge both legs. This is a great move for the glutes and thighs, but please avoid this move if it aggravates any knees problems.

5.Kettlebell Swings

How to do it:

With your back flat and core engaged, lean forward and place both hands on the kettlebell. Your feet should a bit wider than hip-distance apart. Maintain a slight bend to the knee and drive the hips back. Then, in a fluid motion, explosively drive the hips forward while swinging the kettlebell, keeping the glutes and core engaged.

Notes: The motion should come from the hips, not the arms nor the quads (this isn’t a squat), as the body returns to standing. Lower the weight back down between the legs and keep this swinging motion going for desired reps.

6.Stiff-Legged Deadlifts

To do these properly and take the focus off your lower back, push your hips back as far as you can until you feel a deep stretch in your hamstrings. I prefer to keep my feet positioned in a close stance, but you can make them sumo—feet wider than shoulder-width apart and slightly pointed out—to switch things up.

Keep the bar as close to your legs as you can. Keep your back straight. Go down as low as you can while feeling a deep stretch, and then come back up. Don’t let your lower back round.

7.Glute and Hamstring Extension

How to do it: Start standing, leaning forward on a back extension pad, with your toes turned out, knees bent (like a frog). Keeping your back flat, bend at your hips as far down as possible. To come up, push your thighs into the pad and squeeze your glutes, keeping your back straight the entire time. At the top, give your glutes an extra squeeze. Use a controlled tempo during the exercise: aim for a 2-3 second count on the way down, 1-2 seconds on the way up.

8. Step-Ups

Do It Right

Stand in front of the step or platform and place the right foot on the step. Hold weights for added intensity.
Pressing into the heel, step up, touching the left toes to the step.
Keeping the right foot on the step, take the left foot down to the floor. Bend the knee into a lunge for more intensity.
Repeat for 1 to 3 sets of 12 to 16 reps on each side.

One key point is to push into the heel to lift the body up and concentrate all your weight on the stepping leg. In other words, lower down gently, barely touching the toes of the other leg to the ground.

9.Deadlifts

How to do it:

Stand close to the bar so your shins graze the bar and that it is centered over your feet. Your feet should be about hip-width apart. Bend at the hip to grip the bar at shoulder width and ensure that your back is flat and core is braced.

Lower your hips and flex the knees, keep your chest up and your back flat, and begin driving through the heels to move the weight upward.
After the bar passes the knees aggressively pull the bar back, driving your hips forward in a hip thrusting motion.

Lower the bar by bending at the hips and guiding it to the floor, ensuring that it stays close to your body to reduce any excess load on your low back.

10.Bulgarian Split Squats

With these, as with most exercises, positioning is the key. The closer together your legs are, the more you target your quads. The farther you place your front leg in front of you, the more emphasis you place on your glutes.

With your back foot situated on a bench or box and your chest high, drop your back knee to the floor. Go down as far down as you can. Repeat.

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Top 10 Stretching Exercises

Stretching is very important for muscle recovery, it have many benefits to health.

1.Standing Hamstring Stretch

Stand tall with your feet hip-width apart, knees slightly bent, arms by your sides.
Exhale as you bend forward at the hips, lowering your head toward floor, while keeping your head, neck and shoulders relaxed.
Wrap your arms around backs of your legs and hold anywhere from 45 seconds to two minutes.
Bend your knees and roll up when you’re done.

2.HIP FLEXOR STRETCH

Hip Flexor Stretch - Flexibility Exercises

Focus – Hips, quads, hamstrings and glutes

Start in a kneeling position, then bring your left leg forward into a lunge position so it should be at a 90 degree angle and your right knee should be flat on the ground.
With your hands on top of your left knee, lean your hips forward and hold for 15 – 30 seconds. Then bring your left knee back to starting position and repeat on the other leg.

3.Lying Hip Stretch

My hands are supposed to be around my right knee to pull the left leg towards my body. This is a great hip stretch that I think you should incorporate into your routine. Most guys have very tight hips, so this is particularly important for guys.

4.Low Lunge

Benefits:

Improves flexibility in hips and quadriceps
Releases the psoas, which is part of a group of muscles called the hip flexors. Tightness of the psoas can result in lower back pain by compressing the lumbar discs

How to do it: Come onto both knees and step your right foot forward. Make sure to keep your right knee over your heel and your left knee directly under your hip. Reach your left hand up toward the ceiling. Make sure to keep both hips facing forward and glutes engaged. Take deep breaths the entire time.

5.Piriformis Stretch

The piriformis muscle is a deep internal hip rotator, located on the outside of the butt. Its primary role is external rotation, Atkins says. “Deep internal rotators, while small, produce a lot of the movement at the hip and are often overlooked.” Since the piriformis crosses over the sciatic nerve, “if it is tight, it can result in sciatic nerve irritation,” Cyrelson says. “Stretching this muscle can prevent potential future sciatica, or help treat it.”

Sit on the floor with both legs extended in front of you.
Cross your right leg over your left, and place your right foot flat on the floor.
Place your right hand on the floor behind your body.
Place your left hand on your right quad or your left elbow on your right knee (as shown) and press your right leg to the left as you twist your torso to the right.
If the spinal rotation bothers your back, take it out and simply use your left hand to pull your right quad in and to the left.

Stretches hips, back, glutes

6.NECK STRETCH

Focus – Neck

In a standing position, put your left hand on the right side of your head and pull gently towards your left shoulder. You should feel a stretch in the side of your neck. Hold for 30 seconds, then relax. Repeat on the other side.

7.Lying Quad Stretch

Of all the stretches listed, this one you may consider doing while standing while holding on to your foot with both hands. I included the lying quad stretch because the theme is doing all the stretching exercises on the ground, but try it out and see what you think. The further you bring your knee backwards, the more intense the stretch. The quadriceps are muscles on the front of your leg.

8.Lying Spinal Twist

5 OF 6ALL PHOTOS

Benefits:

Lengthens and realigns the spine
Increases flexibility in the hips and low back
Stimulates the digestive system

How to do it: Lie on your back and bring both knees in toward your chest. Bring your hands out to your sides and draw your knees up and over to your left side. Keeping your shoulder blades on the ground, rest your knees on top of one another. Take deep breaths the entire time. When changing sides (after holding for 30 seconds), make sure to use your core muscles to bring your legs back to center.

9.Posterior Capsular Stretch

6 OF 6ALL PHOTOS

Benefits:

Reduce the risk of shoulder injury by improving flexibility in the rotator cuff and posterior capsule
Improve range of motion in the shoulder (improvement in sports with a throwing or swinging motion)

How to do it: Lie on your right side with knees bent. Bring your right arm to a 90-degree position out from your body. Use your top arm to slowly draw your right hand toward the floor. Make sure to apply a small amount of pressure to the arm, do not force range of motion. It’s common to roll backward onto the shoulder blade, so make sure you stay directly on the shoulder. Take deep breaths the entire time. Repeat on the other side.

10.90/90 Stretch

This modification of pigeon pose helps with internal rotation of one leg and external rotation of the other, “so you’re hitting both movements of the hip at once,” Atkins says. It’s a good option for people who have extremely tight hip flexors, she adds. “The front thigh is safely on the ground in a position that doesn’t cause too much stress.”

Sit with your right knee bent at 90-degrees in front of you, calf perpendicular to your body and the sole of your foot facing to the left. Keep your right foot flexed.
Let your leg rest flat on the floor.
Place your left knee to the left of your body, and bend the knee so that your foot faces behind you. Keep your left foot flexed.
Keep your right butt cheek on the floor. Try to move the left cheek as close to the floor as possible. It may not be possible if you’re super tight.
Hold for 30 seconds to 2 minutes.
Repeat on the other side.

Stretches hips

If you are looking for workout clothes check our fitness and yoga leggings page. Sources: http://www.self.com, http://www.mightyfighter.com, http://www.builtlean.com,
http://www.shape.com

Top 10 Breakfast Foods for Weight Loss

Breakfast is most important meal of the day, but what we eat is even more important.

1.Raspberries

A cup of raspberries delivers a whopping 8 grams of fiber (that’s more than double what’s in a cup of strawberries and about the same amount in a cup of some types of beans). What’s so great about all that fiber? Recent research in the Journal of Nutrition suggests eating more fiber as a way to prevent weight gain or even encourage weight loss.

Over the course of the two-year study, the researchers found that boosting fiber by 8 grams for every 1,000 calories resulted in about 4 ½ pounds of weight lost at fiber? Recent research in the Journal of Nutrition suggests eating more fiber as a way to prevent weight gain or even encourage weight loss. Over the course of the two-year study, the researchers found that boosting fiber by 8 grams for every 1,000 calories resulted in about 4 ½ pounds of weight lost.

2.Eggs

Rich in protein and a wealth of important vitamins and minerals, such as selenium and riboflavin, eggs are a true powerhouse of nutrition (1).

Thanks to their high protein content, eggs may reduce appetite when eaten with breakfast to give weight loss a serious boost.

For example, one study in 30 overweight women showed that eating eggs for breakfast significantly increased feelings of fullness and reduced food intake later in the day, compared to eating a bagel.

Similarly, another study in 152 adults found that replacing a bagel breakfast with eggs resulted in 65% more weight loss and a 34% greater decrease in waist circumference over an eight-week period

From boiled to scrambled to sunny-side-up, there are many different ways to enjoy your eggs.

Try cooking up two or three eggs any style, then combining them with a serving of your favorite veggies, for a nutritious and delicious breakfast.

3.Avocado Egg Boat Bake

Say hello to the weight-loss breakfast of champions. Eggs provide protein and essential nutrients, sure, but the real star here is the avocado. Not only is it filled with vitamins, but it also has omega-3 fatty acids that have been shown to help suppress appetite, since mono- and poly-unsaturated fats (AKA the good fats) promote satiety. They also help boost your metabolism, and the oleic acid found in the green fruit is a type of omega-9 fatty acid — meaning it may reduce hunger and decrease the number of calories you take in at your next meal. Another incentive to dig in: the American Heart Association says eating an avocado a day may keep the bad cholesterol away.

4.Watermelon

Sugar, per 1⁄2 cup: 5 g
Fiber, per 1⁄2 cup: 5 g

Watermelon sometimes gets a bad rap for being high in sugar, but the fruit has some impressive health benefits. Research conducted at the University of Kentucky showed that eating watermelon may improve lipid profiles and lower fat accumulation.

5.Oatmeal

Oatmeal can help you lose weight in two ways. First, it’s packed with fiber and it keeps you feeling fuller longer. Second, a recent study in the reported that eating a breakfast made with “slow-release” carbohydrates—such as oatmeal or bran cereal—3 hours before you exercise may help you burn more fat. How? Eating “slow-release” carbohydrates doesn’t spike blood sugar as high as eating refined carbohydrates (think: white toast). In turn, insulin levels don’t spike as high. Because insulin plays a role in signaling your body to store fat, having lower blood sugar levels may help you burn fat.

6.Bananas

High in fiber but low in calories, bananas are a great alternative to sugary breakfast cereals to satisfy your sweet tooth first thing in the morning.

One medium banana has just over 100 calories yet packs 3 grams of dietary fiber — knocking out up to 12% of your daily fiber needs in one shot.Fiber helps slow the emptying of your stomach to curb cravings and keep you feeling fuller longer.

Multiple studies have found that upping your intake of fiber from fruits and vegetables is associated with increased weight loss.Additionally, unripe bananas are a good source of resistant starch, a type of starch that your stomach and small intestine don’t digest.

Research suggests that resistant starch may help reduce food intake and decrease belly fatBananas can be enjoyed alone or sliced as a topping for yogurt, cottage cheese or oatmeal. You can also add unripe, green bananas to your morning smoothie for a hearty dose of resistant starch.

7. Nut and Seed Bread

For an easy, gluten- and grain-free breakfast recipe, look no further than this bread from Keri Glassman, M.S., R.D., founder of The Nutrition School. It’s packed with important nutrients, including omega-3s and protein, and researchers from the University of Missouri-Columbia found that women who consumed a protein-rich breakfast reported greater appetite control throughout the day.

8.Jalapenos

Sugar, per pepper: 0.6 g
Fiber, per pepper: 0.4 g

Registered dietitian Isabel Smith loves spicing up her morning meal—and with good reason: “Thanks to their capsaicin content, spicy peppers can rev the metabolism and may also help to promote satiety, ” she explains. “Try adding jalapeño or another spicy pepper to an egg dish or avocado toast,” Smith suggests.

9. Matcha-Chia Pudding Parfaits

“Matcha is made from ground green tea leaves, and [it] provides an antioxidant kick as well as a small boost to your metabolism,” Largeman-Roth says. The mango and kiwi contain fiber, while the chia seeds have anti-inflammatory alpha-linolenic acid (ALA) fatty acids, which are also a good source of protein, she adds.

10.Sweet Potatoes

Sugar, per 1⁄2 cup: 7 g
Fiber, per 1⁄2 cup: 2 g

The vibrant tubers are called superfoods for good reason: They’re packed with nutrients and can help you burn fat. Sweet potatoes are high in fiber and have a low glycemic index, which means they’re absorbed slowly and keep you feeling full longer. Minchen likes to use them to whip up a sweet potato hash. “I love any variation of this dish because it provides rich vitamins, minerals, and fiber from all the veggies. It is very filling, which helps keep appetite and portions under control as the day goes on,” she says.

If you are looking for workout clothes check our fitness and yoga leggings page. Sources: http://www.eatingwell.com, http://www.womansday.com, http://www.healthline.com, http://www.eatthis.com

Top 10 Female Fitness Models

This is going to be too hot, so many beautiful fitness model. Every one of them work hard to get to the point where they are.

1.MICHELLE LEWIN – Venezuela (My favorite)

Probably the most famous girl on this list is Michelle Lewin. This bombshell has millions of Instagram followers and has even posed for Playboy. She has a PERFECT body. See more of her sexy figure @michelle_lewin_.

Michelle uses a split routine for her exercises, meaning different days in the week are for training different muscle groups. Monday is her back and biceps day, which includes exercises such as chin-ups, rows, T-bar rows, dumbbell curls, EZ bar curls and straight bar curls. Tuesday is her hamstrings and calves day, which includes exercises such as lying leg curls, seated leg curls, deadlifts, seated calf raises and standing calf raises.

2. Paige Hathaway

Paige Hathaway is a fitness cover model and entrepreneur who rose to prominence thanks to social media. She amassed an Instagram following of 4 million and more than 5.5 million likes on Facebook. She grew up in Minnesota and was physically active since she was a child. She wanted to pursue a career in athletics and fitness modeling.

Her life took a turn when she took part in a fitness show and ended up winning 2nd place.Paige starts her mornings with a bean burrito and avocado, or plant-protein smoothie (usually hemp protein). She eats a lot of carbohydrates, the good ones, like the sort found in rice, sweet potatoes, and oats. Vegetables are always on the menu, usually in the form of tossed salad. Fish is also a very important part of her diet as a source of protein. She is a pescetarian (someone who eats only fish or other seafood but not the meat of other animals).

3.SVETLANA BILYALOVA- Russia

Coming straight out of my last fantasy, this Russian hottie is a sight to behold. With a butt that is damn near perfect, and the face of a Hollywood actress, this lady is a MUST FOLLOW on Instagram @bilyalova_sveta

4.JEN SELTER

12.5M FOLLOWERS.

After documenting her fitness journey on Instagram while working front desk at a gym, Jen Selter quickly rose to fame and has established herself as one of the top fitness models. She has been featured on the cover of Women’s Health magazine numerous times, and has also launched a successful training program which has helped many of her followers achieve their fitness dreams. Having established her fitness empire as early as 2013, Jen is one of the O.G fitness models and is still growing more successful with each year.

Instagram: @jenselter

5.Eva Andressa

From a skinny teenager to a global fitness icon, Eva Andressa has paid the dues on her fitness journey. Eva Andressa’s unique figure has attracted huge admiration. Eva Andressa has worked hard to sculpt one of the greatest physiques in the fitness industry, inspiring millions to achieve their goals.

It is through fitness that Eva Andress has created a successful career, becoming a fitness model and Professional Bikini Athlete and online sensation. Eva is one of the most recognized fitness models around the globe. The fit girl has amassed a cult following in all her social media accounts.

6.ALICE MATOS – Brazil

Is this chick for real? Talk about a killer bod!This bodybuilding bombshell has a rare mix of total sexiness and complete femininity. How would you like to spot her on the squat rack? I know I would! But for now, check out her Insta @alicematoss.

7. Andreia Brazier

Andrea Brazier is another Brazilian fitness model who has won 4 consecutive WBFF titles. She started off as a model in Brazil and later decided to pursue a career in fitness. Turns out she had an even bigger success there. So far, she the most muscular of the girls on the list, you can be assured by the picture below. When she is not doing fitness, Brazier likes to spend her time with her family and two dogs,

Jimmy and Burr.Her workout schedule will make some men consider their masculinity. She works out 6 days a week with one day off. Her favorite motto is “Eat clean, Train dirty”. Brazier’s diet mainly consists of a moderate amount of complex carbohydrates, low fat, and high protein. Her best three tips for looking good are: eat clean, train hard and sleep well. Maybe you will get inspired by that.

8.KAYLA ITSINES

10.5M FOLLOWERS.

Australian-based personal trainer, author and model- Kayla Itsines has been listed as one of the 30 most influential people on the Internet by Time Magazine. Her series of fitness ‘Bikini Body Guide’ e-books have seen major success, as well as her workout app Sweat With Kayla which was the most financially successful fitness app of 2016.

Instagram: @kayla_itsines

9.JENNA RENEE WEBB – USA

Holy sh*t. This girl is hot. She is a former girlfriend of UFC fighter Travis Browne and is very comfortable with showing lots of skin. I don’t know why Travis cheated on her, but he made a HUGE mistake. Jenna, contact me if you want a real man who won’t cheat on you. Follow her Insta @jennareneefit.

10.YANITA YANCHEVA

Yanita Yancheva is a social media and fitness star from Bulgaria. She gained fame after making it to the final of a TV show in her home country.

After the show, Yanita used her exposure to inspire others to follow a healthy lifestyle. By 2017, she’d become an online sensation, being followed by fans around the world.

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Top 10 Best Yoga Pants

When you workout in the gym or taking yoga classes you need comfortable pants (leggings). What are the most comfortable and popular leggings on the market.

1.Mesh Pattern Leggings Fitness And Yoga

Most popular right now, fitness and yoga leggings on the market.

Waist Type: High
Fabric Type: Knitted
Material: Polyester,Spandex
Pattern Type: Print
Thickness: Standard
Length: Ankle-Length

2.Relief Style Leggings / Yoga Pants

Super sexy leggings, relief push up design to lift up your forms.

Style: Office Lady
Waist Type: High
Fabric Type: Knitted
Material: 57% Nylon + 8% Spandex + 35% polyester
Thickness: Standard
Length: Ankle-Length
Pattern Type: Solid

3.Motivation Style High Waist Push Up Leggings

With these workout leggings motivation finds you.

Item Type: Full Length
Sport Type: Yoga
Fabric Type: Jersey
Closure Type: Elastic Waist
Material: Polyester
Gender: Women
Fit: Fits true to size, take your normal size

4.Push Up Leggings with Pockets

Beautiful leggings with pockets, to wear your phone everywhere with you.

Waist Type: High
Fabric Type: Knitted
Material: Polyester,Spandex
Thickness: Standard
Length: Ankle-Length
Model Number: Push Up Fitness Leggings
Pattern Type: Solid

5.I Love Squats Workout Leggings

You may not love squats, but you will love these leggings.

Material: Polyester,Spandex
Pattern Type: Print
Waist Type: Mid
Fabric Type: Knitted
Length: Ankle-Length
Thickness: Thick

6.Fashion Quick-drying Leggings / Yoga Pants

Ultimate workout legging with Quick-drying technology.
Fabric Type: Knitted
Style: Gothic
Material: Nylon
Waist Type: Mid
Thickness: Standard
Length: Ankle-Length
Pattern Type: Solid

7.Hero Women Leggings / Yoga Pants

Hero Woman leggings, one of the most beautiful workout pants on the market.

Fabric Type: Knitted
Material: Nylon,Spandex
Pattern Type: Print
Waist Type: Mid
Thickness: Standard
Length: Ankle-Length

8.Honeycomb Streak Geometry Leggings Fitness / Yoga Pants

Honeycomb leggings, real art geometry workout pants.

Waist Type: High
Fabric Type: Knitted
Pattern Type: Dot
Material: Polyester 88% Spandex 11%
Thickness: Standard
Length: Ankle-Length
Color: Natural Color

9.New Super Stretchy Leggings Fitness / Yoga Pants

Ultra-Stretch Fit (Enough thickness with breathability: No See through) that slims, conforms, and contours with each pose and movement

Item Type: Full Length
Closure Type: Elastic Waist
Material: Nylon,Spandex
Model Number: High Waist Seamless Fitness Leggings
Fabric Type: Broadcloth
Pant Length: Ankle-Length Pants
Color: Black,Red, Purple,violet,olive

10.Fitness And Yoga Set (Gradient Suit)

Looking for most comfortable workout suit? You find it, style and comfort in one suit. All eyes on you.
Fabric composition nylon 87 (%)Lining ingredient content 13 (%)

Sleeve Length(cm): Full
Gender: Women
Feature: Anti-Shrink,Breathable,Anti-Pilling,Quick Dry
Fit: Fits true to size, take your normal size
Pattern Type: Solid
Size: S,M,L

If you are looking for workout clothes check our fitness and yoga leggings page. Or click on the images.

Top 10 Yoga Teachers You Should Fallow

When you start something new, you need someone to look up to.
Check out our top 10 yoga teachers.

1.Heidi Kristoffer

Style: Hatha, Vinyasa Flow

Heidi teaches at Strala Yoga in NYC where she is known as the ‘upside-down girl’ due to her penchant for inversions. Passionate about sharing her love of yoga with others, her classes offer everyone the chance to be upside down in a fun, safe way! Heidi is a wonderful example of the healing powers of yoga. Her personal practice helped her heal a herniated disc in her spine as well as helping to prevent surgery on two broken vertebrae. She uses core integration and alignment as well as laughter, to help her students “lengthen and strengthen” – while having fun!

2.Bikram Choudhury, Founder of Bikram Yoga

As of 2012 there were more than 600 Bikram Yoga studios worldwide, 330 of them in the USA, and 86 of those in California. NY Village Voice.
With 350 to 440 students in each Teacher Training Bikram is still personally training up to 1760 Bikram teachers each year. Given that he’s been training teachers since 1994 we can assume there are now tens of thousands of Bikram Yoga teachers. LA Weekly.
Five women filed civil suits against Bikram in 2013 alleging incidents ranging from sexual assault to rape. The cases have yet to be heard.
Author of Bikram’s Beginning Yoga Class and Bikram Yoga: The Guru Behind Hot Yoga Shows the Way to Radiant Health and Personal Fulfillment
378,000 hits on Google (Using his full name)
6,600 Twitter followers
174,000 followers for ‘Bikram Yoga’ on Twitter.
11,585 followers on Facebook
82,706 followers for ‘Bikram Yoga’ on Facebook

3.Molly Birkholm

As a yoga and meditation teacher, Integrative Restoration (iRest) teacher trainer, retreat leader, and speaker, Molly inspires others to create meaningful life changes. She’s also a co-founder of Warriors at Ease, and has helped pioneer evidence-based trauma-sensitive yoga and meditation programs in military communities and other populations affected by PTSD. These include human trafficking survivors, people in recovery, homeless youth, prisoners, and refugees.

To date, Warriors at Ease has trained more than 800 teachers who work at more than 65 military bases and VA facilities, serving hundreds of thousands of soldiers and veterans in all 50 states and more than 10 military bases outside of the U.S.

In early 2018, Molly launched the Women’s Empowerment Initiativein collaboration with Yoga International, a one-year digital course aimed at empowering women by providing them with both spiritual and practical tools to help them live at their full potential.

4.SONIA ROBERTS

Sonia has been teaching yoga for over ten years, and every Friday she publishes a small story on her blog about yoga students in the San Francisco Bay Area. Influenced by various traditions and teachers, her passion is to help others build core strength and reach their full potential. Check out her Instagram (@soniarobertsyogamagic) to see some incredible inspirational yoga photos of Sonia performing various poses.

5.Elena Brower

Style: Hatha, Kundalini

A yoga teacher for over 16 years, Elena is a global yogini who sets an amazing example through the work she does for others both on and off the mat. She is the founder and co-owner of Virayoga in NYC, where she teaches students awareness of their body, mind and soul through artful alignment. In addition, she is the Executive Producer of On Meditation, a series of films that explore the practice of meditation and she is the co-author of Art of Attention. Quite a combination of inspiration!

6.John Friend, Founder of Anusara Yoga

Anusara Yoga had up to 600,000 students at it’s peak. It still holds regular global teacher training programs, immersions, and events.
Five hundred and eighty teachers are registered on the Anusara database. One hundred and fifty are reported to have defected due to the scandals surrounding Friend.
Friend resigned from Anusara amidst allegations of financial mismanagement, sexual misconduct, and for being, amongst other things “like a thousand-headed Hindu painting,” and “weird warlock perverted Dumbledore power whore.”
Friend has now relaunched himself with a new brand of yoga called Sridaiva Yoga.
34,800,000 Google results
No personal Twitter or Facebook
5,490 followers for ‘Anusara School of Hatha Yoga’ on Facebook
20,400 Youtube videos

7.Rod Stryker

Rod is the founder of ParaYoga® and the author of The Four Desires: Creating a Life of Purpose, Happiness, Prosperity, and Freedom.

Renowned for his depth of knowledge, practical wisdom, and unique ability to transmit the deep teachings of yoga to modern audiences, Rod is a leading proponent for living a life of purpose, fulfillment, and freedom. He has taught for more than 35 years, dedicating his life to improving the lives of others through his lectures, books, leadership, and service.

8.CHRISSY CARTER

Chrissy Carter strives to connect yoga with day-to-day life. If you aren’t in New York City to take classes from her, you can still get a taste of her philosophy via her blog posts, which combine tips for your yoga practice with general wisdom, positivity, and even yummy recipes.

If you love inspirational yoga teachers, Chrissy’s social media accounts are worth following! Her beautiful Instagram feed will have you staring and scrolling, and she’s also quite active on both Twitter and Facebook.

9.Tiffany Cruikshank

Style: Vinyasa

Yoga teacher, author and wellness expert, Tiffany Cruikshank has over 15 years experience in the holistic health and yoga fields. She has a background in Acupuncture & Sports Medicine and is the Yoga Teacher and Acupuncturist at the Nike World Headquarters. Tiffany travels the globe delivering amazing classes and workshops and uses her lighthearted and playful approach to encourage people to “live life to the fullest”. She is a regular contributor to many of the leading yoga and wellbeing publications and has published her first book Optimal Health for a Vibrant Life, a 30 day guide helping people move towards holistic health.

10.Gary Kraftsow

Gary Kraftsow has for over 40 years been a pioneer in the use of yoga as a vehicle for health, healing, and personal transformation. His journey as a yoga student, practitioner, teacher, therapist, and teacher of yoga teachers and therapists began at age 19 when he traveled to Madras, India (now Chennai), to study Saiva Siddhanta (the Saivite Tantra of South India) with the respected scholar and mystic V. A. Devasenapathi, and yoga with T. K. V. Desikachar (the son and student of T. Krishnamacharya).

Gary developed the protocol used in two notable studies by the National Institutes of Health: “Evaluating Yoga for Chronic Low Back Pain” and “Yoga Therapy for Generalized Anxiety,” and for the “Mind-Body Stress Reduction in the Workplace” clinical trial for Aetna Insurance Company.

In 1999 Gary founded the American Viniyoga™ Institute through which he offers workshops throughout the U.S. and trainings for yoga teachers and yoga therapists.

If you are looking for workout clothes check our fitness and yoga leggings page. Sources: http://www.doyouyoga.com, http://www.theyogalunchbox.co.nz,
ww.yogainternational.com, http://www.wetravel.com

Top 10 Food Allergy Myths

In modern society allergy is big part of our life, so what are top myth to stop believing in.

1.You’re “allergic” to any food that gives you problems.

This statement is false, since there are several problems that can arise after eating specific foods, the majority of which are unrelated to allergy. True allergies to foods are immunologic reactions involving the class of immunoglobulins (proteins that assist in the body’s immune response) known as immunoglobulin (Ig) E. Other kinds of reactions to foods that are not food allergies include food intolerances (such as lactose or milk intolerance ), food poisoning, and toxic reactions.

The prevalence of food allergy in the population is much lower than the prevalence of adverse reactions to foods. It is estimated that true food allergies occur in 2% to 5% of the population.

2.Food allergies can be mild.

Truth: Yes, reactions can be mild, but even if someone has experienced mild reactions (such as a rash) in the past, they can still have an anaphylactic response to the next exposure. Allergies are unpredictable. Here are some possible reactions to exposure to peanuts: rash, vomiting, diarrhea, drop in blood pressure, swelling, losing the ability to breath (which will cause death if not treated immediately).

3.Food allergy is the same as “intolerance” or “sensitivity.”

There are similarities, for sure. Allergy, intolerance, and sensitivity are a little bit like siblings. They all belong to the same “family” of bad reactions to food. But there are big differences.

An allergy happens when the immune system, your body’s defense against germs, has a reaction to a particular food. It can be mild, like an itchy feeling or hives. Sometimes you get severe symptoms — called anaphylaxis — like trouble breathing, a swollen tongue, or dizziness.
Food intolerance means your body is missing an enzyme you need to digest some type of food. If you’re lactose intolerant, for instance, you don’t have enough lactase, an enzyme that lets you digest dairy products. If you’re gluten intolerant, you can’t process gluten, which is found in some grains including wheat, barley, and rye.

4.You cannot have an allergic reaction on the first known oral exposure to a food allergen.

Mythbuster

Over one‐third of IgE‐mediated allergic reactions occur to a food with no known prior ingestion.

The why?

It is immunologically required to be exposed to antigen/allergen in order to switch B cells from IgM to IgE production and for affinity maturation of B cell responses. This initial exposure (and sensitisation in allergic individuals) to an allergen may occur through the gut via allergens in breast milk,12 the skin particularly in children with a breakdown in the normal skin barrier such as those infants with eczema,13 or more rarely via the respiratory tract without any apparent ingestion of the food in question.

5.All food allergies in children resolve as they get older.”

As they grow older, some children may tolerate foods that previously caused allergic reactions. This is more likely to happen in the case of allergies to milk, eggs, and wheat, in which the severity of reactions (or symptoms) may decrease by late childhood.

It is not clear in all cases, however, if the improved symptoms are an indication that the allergy has disappeared. Peanut allergy is the least likely to go away. To determine if a food allergy has gone away after an appropriate strict elimination period (typically greater than a year) an oral challenge should be undertaken by an allergist skilled in conducting these challenges.

6. As long as you don’t introduce a food to a child at too young of an age, and no one in your family has food allergies, your child will not develop one.

Truth: Nobody knows what causes food allergies. Also, even if no one in your family has ever had a food allergy, your child could develop one (as in our case). No one is safe from food allergies. They can even develop as an adult to a food you’ve eaten your whole life.

7.Most food allergies are caused by additives such as artificial colors and flavorings.

“Absolutely a myth,” McMorris says. It’s true that some reactions to additives are similar to those caused by food allergies. Nitrates, for instance, can cause hives and itching. And red and yellow food coloring have been linked to anaphylaxis.

The actual allergy triggers are the proteins in the food, McMorris says. Food additive intolerance is rare. Less than 1% of adults have it.

8.Only children who have had a history of anaphylaxis need an adrenaline autoinjector.

Mythbuster

It is not necessary for a child to have previously experienced anaphylaxis in order to be assessed as being ‘at risk of anaphylaxis’.

The why?

Whether or not a child with an IgE‐mediated food allergy is at risk of anaphylaxis is a clinical judgment that must be considered for all individuals presenting with an IgE‐mediated food allergy. There is no current test (skin test and OFC or other) that can reliably determine this risk.

The Australasian Society of Clinical Immunology and Allergy (ASCIA) guidelines state that an adrenaline autoinjector (AAI) prescription is recommended for individuals with a history of anaphylaxis and may also be recommended if there are other known risk factors for more severe or fatal reactions. This includes children with a history of a generalised allergic reaction and any one of the following: adolescent age group, nut allergy, comorbid conditions (e.g. asthma and arrhythmia) or limited access to emergency medical care.

9.Peanut allergy is the most common food allergy.”

Peanut allergy is the food allergy most likely to result in anaphylactic reactions (severe, potentially fatal allergic reactions), but only about 0.6% of the population is affected by peanut allergy. The most common food allergies reported by adults are allergies to fruits and vegetables.

Any food you’re allergic to could cause a serious reaction, whether it’s peanuts, tree nuts, milk, eggs, wheat, soy, fish, or shellfish. Those eight foods make up 90% of food allergies in the U.S. All of them have the potential to be life-threatening, McMorris says.

10.Oral desensitisation is a cure for food allergy.

Mythbuster

Although small studies suggest that desensitisation with a daily dose of allergen can be achieved for a majority of children with egg, milk and peanut allergy, the majority of children remain allergic once the daily therapy is ceased with current oral immunotherapy regimes and both minor and serious side effects are common.

The why?

Recent studies have reported successful desensitisation with oral immunotherapy (OIT) to peanut, milk and egg. This therapy is generally based upon daily administration of gradually increases allergen doses allergen with up‐dosing and maintenances phases. These have shown a capacity to induce desensitisation in allergic individuals, albeit with both mild and severe allergic symptoms during therapy in a significant proportion of patients.

However, the proportion of children reported to maintain sustained tolerance once regular daily administration of the allergen is ceased is disappointing low at less than 25% with high rates of side effects.

If you are looking for workout clothes check our fitness and yoga leggings page.

Sources: http://www.webmd.com, http://www.onlinelibrary.wiley.com, http://www.itchylittleworld.com, http://www.medicinenet.com

Top 10 Hardcore Workout Songs

These songs are nor for weak minted people! You have been warned.
This is my personal top 10 list, this songs are on my phone when i workout.

1.Tech n9ne – Straight out the gate

Artist: Tech N9ne Featured artists: Serj Tankian, Krizz Kaliko Album: Something Else Released: 2013 Genre: Hip-Hop/Rap

2. Avery watts – A cut above

Artist: Avery Watts Album: The Takeover Released: 2011 Genre: Rock

3. Shinedown – Cut the cord

Artist: Shinedown Album: Threat to Survival Released: 2015 Genre: Rock

4.Egypt central – White rabbit

Artist: Egypt Central Album: White Rabbit Released: 2011 Genre: Hard Rock

5.Cult To Follow – Murder Melody

Artist: Cult to Follow Album: Cult to Follow Released: 2008 Genre: Rock

6.THROUGH FIRE – Stronger

Artist: Through Fire Album: Breathe Released: 2016 Genres: Metal, Rock

7.Manafest – Impossible

Artist: Manafest Featured artist: Trevor McNevan Album: Glory Released: 2006 Genre: Rock

8.Hollywood Undead – Pain

Artist: Hollywood Undead Album: Swan Songs Released: 2008 Genres: Hard Rock, Rock

9.Skillet – “Not Gonna Die”

Artist: Skillet Album: Rise Released: 2013 Genres: Progressive metal, Contemporary Christian

10.Fivefold – Darker Side Of Me

Artist: Fivefold Album: Open Letter Released: 2015 Genre: Rock

If you like this list i will make second part, because i have too much good songs in my playlist. If you are looking for workout clothes check out our fitness and yoga leggings page.

Top 10 Healthy Snacks That Can Help You Lose Weight

We all want to be healthy and to have nice body, that is why we start to diet but very often we crush our diets because we are hungry all the time. One solution that i have found is to have 2-3 snacks during the day. Here are my top 10 healthy snacks.

1.Mixed Nuts

Nuts are an ideal nutritious snack.

They’ve been linked to a reduced risk of heart disease and may help prevent certain cancers, depression and other diseases.Despite being relatively high in fat, they are very filling. Several studies suggest that eating nuts in moderation can help you lose weight.

Nuts contain the perfect balance of healthy fat, protein and fiber. They contain about 180 calories in a 1 oz (28 grams) serving, on average.They also taste great and don’t require refrigeration, so they’re perfect for carrying with you when away from home.

2.Non-Fat Yogurt

Orange & Ginger
PER 1 CONTAINER (150 G): 120 calories, 0 g fat (0 g saturated fat), 55 mg sodium, 12 g carbs (0 g fiber, 9 g sugar), 17 g protein

We don’t just love Siggi’s Icelandic yogurt flavors because each carton is non-fat and packs on the protein, but because they’ve all got your daily dose of gut-healthy probiotic strains. Grab a spoon and dig in!

3.Grapefruit

You don’t need to go on a grapefruit diet to reap the health benefits of this ruby fruit. One study found that when people simply ate grapefruit with each meal, they lost up to 3 1/2 pounds over three months. Grapefruit may help manage appetite by lowering insulin levels, say researchers.

4.Sliced tomato with a sprinkle of feta and olive oil

This savory dish will make your taste buds happy. Tomatoes pack umami flavor, while feta adds tang and a little bit of salt.

Make it: Slice 1 medium tomato (or slice up 1/2 cup of cherry tomatoes), and top with 1 ounce feta and 1 teaspoon olive oil.

Per serving: 133 calories, 11 g fat (5 g saturated), 5 g carbs, 4 g sugar, 265 mg sodium, 1 g fiber, 5 g protein.

5.Red Bell Pepper with Guacamole

Red bell peppers are extremely healthy.

Although all bell peppers are nutritious, red peppers are highest in antioxidants like beta carotene, capsanthin and quercetin.

They’re are also rich in vitamin C. In fact, 1 large red bell pepper contains over 300% of the RDI for vitamin C .Pairing 1 large red bell pepper with 3 oz (85 grams) of guacamole adds healthy fat and fiber while keeping this snack’s calorie count under 200.

6.Protein Cookie

Oatmeal Raisin Spice
PER 1 COOKIE (84 G): 320 calories, 14 g fat (2 g saturated fat), 250 mg sodium, 36 g carbs (6 g fiber, 16 g sugar), 18 g protein

Make your dessert do you a favor next time around by indulging in a Munk Pack Cookie. The oatmeal raisin spice flavor is full of 18 grams of protein at just 320 calories, which isn’t bad for a sweet treat like this.

7.Hummus

Skip the vending machine and satisfy the afternoon “munchies” with a healthy snack you packed at home. You’ll save money and get a bigger bang for your nutritional buck. Try cut up veggies and some hummus. Planning snacks that provide both carbohydrates and protein will help tide you over until dinner.

8.’Banana split’

Robin Plotkin, R.D., suggests a healthy version of the classic dessert by halving a banana, then topping it with yogurt and nuts. It’s a delicious combo of carbs, protein, and healthy fat—more importantly, it’s super-fun to eat.

Make it: Slice a small banana in half vertically. Top the open banana face with 1/4 cup non-fat Greek yogurt and 2 tablespoons of chopped walnuts.

Per serving: 242 calories, 10 g fat (1 g saturated), 33 g carbs, 18 g sugar, 23 mg sodium, 4 g fiber, 10 g protein.

9.Cottage Cheese with Flaxseeds and Cinnamon

Cottage cheese, flaxseeds and cinnamon each have impressive health benefits on their own. Together, they’re a super-healthy snack.

Cottage cheese is a high-protein food that is very filling, and full-fat varieties contain conjugated linoleic acid, which may help reduce body fat.

Flaxseeds are beneficial for weight loss, blood sugar control and may also reduce breast cancer risk.

Cinnamon helps lower blood sugar and may improve gut health.

Here’s an easy recipe that combines all three ingredients to provide about 15 grams of protein with less than 150 calories:

Cinnamon Flaxseed Pudding

Ingredients:

1/2 cup cottage cheese.
1 tablespoon flaxseeds.
1/2 teaspoon cinnamon.
Stevia or other sweetener, if desired.

Directions:

Mix all ingredients together in a small bowl.

10.Egg on toast

This healthy snack is great for breakfast lovers—it’s as satisfying as a meal, but the slightly smaller portion size won’t weigh you down. Plotkin recommends using hard-boiled eggs for convenience, which you can make ahead or buy. If you have access to a stove, you can also opt for a scrambled or fried egg.

Make it: Toast a slice of whole-grain toast. Top with one egg, cooked to your preference.

Per serving: 182 calories, 6 g fat (2 g saturated), 20 g carbs, 4 g sugar, 221 mg sodium, 3 g fiber, 11 g protein.

Hope that is going to help you keep the diet straight. If you are looking for workout clothes, check out our fitness and yoga leggings page.