Month: May 2019

Why Crush Cardio Activity Is the Worthy One!


Looking to cut fat, lose some weight and tone your body? Is a trip to the gym nothing but a monotonous, dull hour spent in the cardio section?

Then, I have the perfect workout for you.

It is a workout which will help you break the monotony of sweating it out on the treadmill. This high intensity workout will have you sweating in no time. It will pump you up so much that you won’t stop even when your legs are aching. You just can’t have enough of this workout.

This super charged workout is Crush Cardio, introduced to the people of Delhi by Crush Fitness India. In their own words, “Fitness is a Dance Party”. And trust me, it’s a party you really want to attend!

The company came into being with the idea of making fitness fun and it has managed to do just that. The trainers are fitness enthusiasts, trained dancers and dream chasers. They have come to the Capital City with the hope of making it a fitter place. Dance is their major weapon, and they teach you how to use it to defeat your enemy and reach your goal.

Crush Cardio is a high powered workout. Think about the intensity of all weight loss exercises mashed up and squeezed into one 60 minute workouts. With workout plans available for people with all kinds of fitness goals (weight loss, muscle growth, increased athletic stamina), they are proving to be a trusted fitness solution for many. It has also proven to be a good muscle building workout. It moves your entire body, and works every muscle to thumping, fist pumping dance music. Being a full body workout, it is a complete fitness solution with a dynamic approach. If running on the treadmill is not exciting for you anymore, then this rumbling-bumbling workout will shake things up for you pretty well. The best part is that each workout will prove to be a different experience.

If you are up for this roller coaster of a workout, this sweat drenched party, then sign up for it. Delhi-ites are dancing their way to fitness at some of the most premium studios in the city.

Dance it out with some of the best gyms throughout the city with these trainers. You will find available Crush Cardio slots at popular gyms and studios like Olympia Gym, iFitness, Elemention, Studio 60, the Hype Gym, Metabolix and many others.

Staying fit is now fun!


Source by Sameer Siddiqui

Mental Fitness Challenge: 90 Days to Change


I have read hundreds of examples recently where people have taken a 90 day challenge to improve the physical fitness and I love it! What better way to get in physical shape than partner with a community of like-minded individuals? However, with all the focus on a physical challenge, aren’t people missing out on two other key aspects of fitness – the mental and spiritual sides?

If people are going to challenge themselves anyway, why not launch a 90 day total mental fitness challenge? Work on all three areas of life by improving one’s physical, mental, and spiritual sides. For example, just as flabby muscles must be worked out in order to tone and strengthen, so too does flabby thinking. In fact, if anything, flabby thinking can have more disastrous effects in a person’s life than flabby muscles. Therefore, if a person is investing energy for 90 days anyway, then make it a total transformation, not just a physical one.

A person’s thought life changes when he begins to feed on a steady diet of positive books, audios, and association with others who do the same. Indeed, I know of no other activity than can change a person’s life as fast as changing his associations. Birds of a feather, in other words, do flock together. My good friend, the late Charlie “Tremendous” Jones, used to say, “Five years from now you will be pretty much the same as you are today except for two things: the books you read and the people you get close to” It was eighteen years when I first heard Charlie’s words and took his advice. It changed everything.

Fitness experts say that 85% of physical fitness is in proper dieting. I believe the same principle holds true for mental and spiritual dieting as well. Tell me the thought diet a person routinely feeds his mental and spiritual sides and I can fairly accurately predict his five year future. Success is that predictable; however, it isn’t that easy.

Why not? Because the right habits, although easy to do, are also easy not to do. Left to themselves, most people will choose the path of least resistance, which means continuing in their bad habits rather than changing. The good news, however, is that through associating with others in a 90 day challenge, a person can leverage the community to help drive his personal change. In essence, community is the difference between good intentions and good results. Many will give up on themselves, but fewer are willing to give up on others who are counting on them.

Fortunately, it only takes three steps for a person to change everything:

1. Develop a proper diet for the food and thoughts entering his body and mind.

2. Make commitments to himself and others to follow the new diet for 90 days.

3. Maintain association with others who have committed to do the same thing.

There it is. A recipe for success in any area of life. It’s been said that a person changes when the pain of staying the same or the joy of changing becomes big enough. Eighteen years ago, I took Charlie “Tremendous” Jones up on his mental fitness challenge and it has made all the difference for me. I share this with the readers to encourage them in the three step process for real change. Are you ready to take the mental fitness challenge?


Source by Orrin Woodward


Despite the onset of menstruation being an important milestone in the transition from childhood to adulthood, it is often viewed as a major concern.

In Kenya for example, millions of girls who have reached puberty are highly dis-empowered due to lack of access to sanitary wear. Many adolescent girls from disadvantaged families cannot afford to buy sanitary towels, and opt to using insanitary methods.

Girls who cannot afford sanitary pads resort to crude and unhygienic methods, including using old pieces of mattresses, old cloth, or inserting cotton wool into their uterus to try to block the flow. In Kenya’s sprawling urban slums, girls collect used pads from garbage dumps, and wash them for their own use, resulting in serious health complications.

Millions of girls in Kenya are at risk of dropping out of school at the onset of menstruation. According to a study by the Ministry of Education, Kenyan adolescent girls miss approximately 3.5 million learning days per month during their menstrual cycle. This hinders their ability to compete in the classroom, leads to low self-esteem, higher drop-out rates and, in some regions, makes them vulnerable to early marriage. Along with the lost learning days, girls lose self-confidence, and the opportunity of achieving their potential diminishes further each month.

Limited access to safe, affordable, convenient and hygienic methods for managing menstruation has far-reaching implications for the rights and physical, social and mental well being of adolescent girls. It not only undermines sexual and reproductive health and well being but has been shown to restrict girls’ access to education when they miss school due to lack of proper ways of managing their menstruation. This has an impact on their performance and could ultimately lead to some dropping out of school.

Presently, women comprise the majority of illiterate adult Kenyans at 58 per cent. Appreciably, this is as a result of their inability to complete school for many of the reasons associated with sexual and reproductive health.

The second and third Millennium Development Goals (MDG2&3), “achieve universal primary education”, and “promote gender equality and empowerment,” are not only key development goal in their own right, but also an important means to achieving all MDGs. It is imperative that Kenya speeds up her efforts and take additional action to ensure that the millions of girls affected by the lack of education benefit from the basic promises of the MDGs. Action needs to be taken to address the underlying causes that restrict women’s economic opportunities.


Source by Felix Muvea

Three Exercises to Burn Fat


While I am about to recommend three specific exercises for burning fat, I don’t want to put down other exercises. In fact, if you really care about health and fitness, you should have a varied workout routine which includes cardio, as well as other strength building exercises than just these three.

However, unless you are a professional bodybuilder or full-time gym rat, your time and resources, including your energy, is probably not unlimited. When it comes to health, fitness, weight loss, AND burning body fat, you want the most bang for your exercise buck.

That’s where these three exercises come in. They not only work big muscle groups, giving you the max overall fitness of the strength building exercises, but, they also enhance some of the other, less productive exercises.

First, let’s take a look at just a couple of those “less productive” exercises; the curl and the press.

While big biceps (curl) and big triceps (press and/or triceps extension) may look impressive, when it comes to the effect these muscles have on overall fat burning, you’re looking at small change. In fact, I would DO, but not CONCENTRATE ON, these types of exercises, unless, of course, I wanted to be a competitive body builder. They will make your arms look fancy, but, even they lack that little something that really builds a lot of lean muscle and helps burn body fat.

So, what ARE the magic three?

They are the basic squat, bench press, and rowing motion (or lat pull down).

What these three have in common is that:

They target the largest muscle groups

They also target smaller, assisting muscle groups

They allow you to use heavier weights

They can be done almost anywhere in one form or another

When done with resistance bands, they can also strengthen your core

In fact, while the basic strength training workout is built around about six exercises, these three alone will work almost every muscle in your body while building more lean muscle mass, more easily, than the others.

Now, I am NOT saying to skip the others, I am just saying to focus on these if you want to burn body fat with strength training while getting the maximum health and fitness return for your efforts.

Think about this:

The squat targets the large quadriceps muscle in the front of the thigh, and the large (no offense intended) gluteus maximus, or, as it is more commonly referred to… your butt.

These are some huge muscles and respond quite well to strength training. Lean muscle becomes an internal furnace which burns fat, and these are a couple of biggies. There are a huge number of assisting muscles during the squat, including just about any muscle associated with the core, and, the calves and ankles are involved as well.

Squats can usually be done, or you can fairly easily train to do them, with pretty heavy weights. Rule of thumb, heavier weight means more fat burned during the exercise. Bigger muscles means more fat burned after the exercise.

Even squats done without weights are still using some big muscle groups, but you can easily add weight almost anywhere. On the road? Do squats with your suitcase or one of the chairs.

The bench press targets the pectoral muscles, which is a pretty big set of muscles… and pretty strong as well. Most people will find that the chest muscles respond well to strength training. While doing a bench press movement, the arms are exercised, particularly the triceps, as are the muscles of the upper back and shoulders, another bunch of big muscles.

The bench press does normally require a bench to do it properly, but, I find that I can really get in a good set of “bench presses” with some strong resistance bands. In fact, I prefer using resistance bands because, in addition to the other muscles involved, I have to use my core muscles, and leg muscles, to stabilize my body.

If you don’t have resistance bands, weights, or other type of exercise equipment which allows you to do a bench press type exercise, there’s always the old reliable… the push up. If you cannot do a 100% on-the-floor …


Undeniably, mobile healthcare and fitness apps development soared in the recent years, making huge scopes for people to embark into a healthy living. When the real fitness boom in the apps industry exploded in 2014, sports and healthcare apps became the new trend. Mobile app development market saw an unexpected expansion from apps of gaming, social, photo editing to apps catering sportsmen’s spirit and avid runners. With the advent of such apps, people are wearing smart devices, synced to apps on their mobiles to monitor caloric intakes, exercises, fat burns, pulse rate and other critical metrics. While fitness is a never-ending and pretty hot topic now at every open discussion, let’s find out the crucial facets to remember while planning out the development of a perfect fitness app.

Consider the type of app

Fitness apps are of varied types and come with different features like activity tracking, health signs assessment and workout tips. While some are like a personal coach to users, some are like dieticians guiding them a daily food regime. Thus, you need to decide which type of app you are going to offer and what functions you want to integrate into your app for that.

Allow intensive personalisation

Irrespective of the type, a personal account is certainly a must-have in a fitness app to offer end-to-end personalisation of the activities. Users can create own accounts and put in their all personal health criteria to get the fitness recommendations/support from the app that best suits their criteria. Further, a personal account will allow users to switch to different devices for separate activities without losing any data as both Android and Apple’s ecosystem now consolidate all data from various activity trackers and fitness apps in mobiles.

Alerts through push notifications

This is one of most crucial aspect for consideration in any fitness app as in-app push notifications will always alert the users about necessary workouts and diet plans. This will no doubt keep them motivated. Further, enabling push notification pop-ups from time to time are must-have for users because they can set them according to their workout schedules and personal fitness goals. Thus, notifications will keep them reminding about the activities, needed for fulfilling their pending targets.

Integrate options for socialisation

Fitness apps’ makers need to consider socialisation aspect too to allow users to connect with other like-minded and health-conscious freaks. This is necessary as users can share their personal fitness accomplishments which will eventually make them happy.

Provide tips for health planning

Lastly, make sure that your app will help users to plan appropriately a healthy lifestyle and a diet regimen. Aimed at helping users to achieve their personal goals, apps must contribute towards their healthy living by providing vital tips on diet, exercising, the process of gaining/losing weight, on maintaining stable heart rate, sugar levels and so forth. To cut it short, apps that allow creating personal profiles to users as per their physical attributes, should also be capable of planning and providing solutions to any health situations.

To put in a nutshell, creating a fitness app is not as easy as a pie and needs lots of considerations that will make it a perfect one for guiding people on healthy living. While it is no doubt a challenging task for owners and developers, these core attributes are compelling requirements for a fitness app to let it bloom in a short span of time.


Source by Rob Stephen


Every hemorrhoids sufferer wants to get rid of hemorrhoids fast and some of them want to cure it within 24 hours. This solution is cheap and fast, which you do it right from your home. Unfortunately, it works well for about 60% of people only, 25% of people taking a week or more to be cured of their hemorrhoids and remaining people claimed it never help them.

The remedy for this 24 hours solution that we are talking about is apple cider vinegar. It can be used on internal hemorrhoids and external hemorrhoids, and if the hemorrhoids are bleeding and or prolapsed, it doesn’t matter and including pregnant women.

The procedure for using this solution is very easy.

1) External hemorrhoids

You just need to soak a cotton ball with apple cider vinegar and slowly ring it out so that the cotton ball isn’t runny. Apply it to the hemorrhoids for half an hour’s time.Your hemorrhoids should be shrunk by the time you remove the cotton ball.You may repeat this method on daily basis if it is still not cure after 24 hours later.

2) Internal hemorrhoids

For internal hemorrhoids, freeze some apple cider solution into the size and shape of a small rifle bullet about an inch long and about quarter of an inch wide (2cm x 0.5cm). Most importantly, it has the round shape without sharp pointy bits.

Once frozen, gently insert the apple cider vinegar bullet inside by lubricating the apple cider vinegar bullet with Vaseline and taking care to slightly warm the surface to almost melting point – if you insert it too cold, it will possibly cause freeze burn. Therefore, you do not want to freeze the apple cider vinegar bullet until it is too cold. Then, you just need to hold it in for 10 minutes. By then it should has been melted and causing the hemorrhoids to start shrinking.


Source by David Jonathn


Mandalas are geometric patterns starting from a central dot, working outward in repetitive patterns, often integrating symbols and vibrant colour. A circle within a circle is a universal pattern full of symbolic meaning. It is simple yet contains an element of the eternal. Mandalas remind us of our relation to the infinite world both beyond and within our bodies and minds.

There are numerous ways to teach kids and teens about the beauty, complexity, universal nature and healing powers of mandalas. Three of which will be discussed here along with specific examples and applications.

Explore Mandalas in Nature

Mandalas are all around us. One simply has to walk through a garden to find beautiful flowers in bloom and appreciate their circular, repetitive patterns. Increasing awareness of the many manifestations of mandalas in nature can begin by examining an atom. Each cell is a mandala. On a grander scale the universe with the rotation of the planets around the sun or the shape of the galaxies and other cosmic manifestations demonstrate mandalas as a fundamental form. Mandalas are present in almost all scientific studies from geology and biology to physics and chemistry. Becoming aware of their ever present nature allows individuals to find mandalas in previously unrecognized locations.

Examine the Universal Cultural Use of Mandalas

Mandalas are found throughout the world. From Tibetan monks who create sand mandalas as a form of devotion, to Navajo sand painting used during complex healing ceremonies, mandalas are present in nearly every culture and religion. Showing kids and teens the universal nature of this art form helps to build connections and cultural understanding. Two easy ways to teach the use of mandalas by different groups include:

  1. Research Project: Providing a list of cultures/religions (Buddhist, Hindu, Christian, Celtic, MesoAmerican, Aboriginal, etc), allow children to search for the use of mandalas by that culture/religion. This is highly effective in partners or small groups where each group is assigned one culture and then asked to present their findings to the class.
  2. Matching Game: Using photos of various mandalas and a world map, match the mandala with its geographic location, include a discussion on the similarities and differences.

Create Personal Mandalas

Once kids and teens have a basic understanding of mandalas, creating their own mandala allows for ownership and integration of the principles being taught.

Personal Mandalas: Often personal mandalas are used as a form of meditation or colour therapy and assist in calming the mind and nourishing the soul. Producing specific, multicoloured mandalas is a creative and individual process. Any variety of medium can be used including sand, shells, tiles, string, chalk, collage, crayons, paints, glass, fabric, etc. However, it is important to maintain the shape and repetitive geometric patterns classic to mandalas.

Group Mandalas: Similarly group mandalas offer many personal rewards but also incorporate cooperation and teamwork. These are wonderful expressions to celebrate workshops, events or special celebrations. Connections are strengthened and the use of symbolism explored as a group works together to create a representation of their time together.

Mandalas are powerful. Their presence throughout nature and use by many cultures demonstrate their connection with humanity and the universe. Teaching kids and teens about mandalas helps them to more fully understand the world and themselves.

Visit Mandalas Universal Across Cultures for visuals and explanations of the use of mandalas by a variety of cultural and religious groups.


Source by Donna K Freeman

4 Of The Best Fitness Trackers To Go For


In recent years there has been an increase in popularity of fitness trackers as many people want to count their steps, track their sleep habits, and determine the number of calories that they burn in a workout.

Although, there has been an increase in the use of the devices, not all devices are good to buy. To help you, here are some of the best trackers that you should consider buying:

Pulse 02

It’s manufactured by Withings and designed to help you track your daily activities. The device tracks your heart rate, sleep, distance walked, elevation changes, number of steps taken, and blood oxygen levels.

You can wear the device as a belt clip or a wristband. To make it fun to use, it comes with a touch screen. It also comes with an app that allows you to set reminders that let you know when to engage in healthy habits.

Fitbit one

It costs $99.95 and helps you to track all the basic metrics such as distance walked, steps taken, number of floors climbed, and the number of calories burnt. It also comes with an alarm that notifies you that you need to engage in healthy habits.

It also includes a wireless dongle that helps you to sync your device with your computer. Although, the device is great, it lacks basic features such as ability to track cycling.

Fitbug Orb

This tracks the number of steps that you take, calories burned, distance travelled, and sleep. For all these features you need to part with only $49.95. Once you buy it, you receive regular emails from the manufacturing company.

The emails give you explanations about the information that it tracks. They also give you suggestions on how to improve your health. The main flaw with the device is that it requires you to put the battery in yourself. You also need to replace the battery after every four or six months.

Jawbone UP24

It has a unique feature of allowing you to scan food barcodes. It also comes in fashionable designs; therefore, if you love fashionable designs this is one of the trackers to go for. Although, it looks very elegant and sophisticated, it’s very easy to operate.

While it has the above advantages, its main flaw is that it lacks a screen; therefore, you can’t access your information without your phone. It’s also not water-resistant; therefore, if you love swimming or you work near water you should look for water resistant devices.


Source by Duncan Lancer


Interested in improving your attention, memory, thinking skills, ability to manage stressful situations? Good news: “Recent research in neuroplasticity – the brain’s ability to change in response to information and new activities – shows that brain cells and new pathways continue to develop throughout life…”, say mainstream newspapers like the New York Times, who are increasing their coverage on the growing movement of “brain training” games and technologies.

An article titled “Mind Over Matter, With a Machine’s Help” provides a great overview on how to combine cognitive therapy with fMRI (an advanced neuroimaging technique that enables movie-like visual feedback on what areas of the brain are getting activated). Another article, titled “Calisthenics for the Older Mind, on the Home Computer”, reviews a number of commercial software packages.

I have interviewed 10 neuroscientists and experts in cognitive and emotional training to better understand the research behind this field and the implications for our lives. Let me share with you some of my favorite quotes:

1) “Learning is physical. Learning means the modification, growth, and pruning of our neurons, connections-called synapses- and neuronal networks, through experience…we are cultivating our own neuronal networks.”- Dr. James Zull, Professor of Biology and Biochemistry at Case Western University.

2) “Exercising our brains systematically ways is as important as exercising our bodies. In my experience, “Use it or lose it” should really be “Use it and get more of it”.- Dr. Elkhonon Goldberg, neuropsychologist, clinical professor of neurology at New York University School of Medicine, and disciple of the great neuropsychologist Alexander Luria.

3) “Individuals who lead mentally stimulating lives, through education, occupation and leisure activities, have reduced risk of developing Alzheimer’s symptoms. Studies suggest that they have 35-40% less risk of manifesting the disease”- Dr. Yaakov Stern, Division Leader of the Cognitive Neuroscience Division of the Sergievsky Center at the College of Physicians and Surgeons of Columbia University, New York.

4) “What research has shown is that cognition, or what we call thinking and performance, is really a set of skills that we can train systematically.” – Dr. Daniel Gopher, Professor of Cognitive Psychology and Human Factors Engineering at Technion Institute of Science.

5) “Elite performers are distinguished by the structuring of their learning process…You need to protect and optimize that practice, learning time… It is important to understand the role of emotions: they are not “bad”. They are very useful signals. It is important to become aware of them to avoid being engulfed by them, and learn how to manage them.” – Dr. Brett Steenbarger, Associate Professor of Psychiatry and Behavioral Sciences, SUNY Medical University, and author of Enhancing Trader Performance.

6) “We have shown that working memory can be improved by training” – Dr. Torkel Klingberg, Professor at Karolinska Institute, and Director of the Developmental Cognitive Neuroscience Lab, part of the Stockholm Brain Institute.

7) “I don’t see that schools are applying the best knowledge of how minds work. Schools should be the best place for applied neuroscience, taking the latest advances in cognitive research and applying it to the job of educating minds.” – Dr. Arthur Lavin, Associate Clinical Professor of Pediatrics at Case Western School of Medicine, pediatrician in private practice.

If you are interested in learning more about this exciting field of “brain fitness” and “brain exercise”, please keep tuned. Over the next weeks we will publish new interviews with:

– Dr. Judith S. Beck, Director of the Beck Institute for Cognitive Therapy and Research, and author of The Beck Diet Solution: Train Your Brain to Think Like a Thin Person.

– Dr. Robert Sylwester, Emeritus Professor of Education at the University of Oregon. His most recent book is The Adolescent Brain: Reaching for Autonomy. The Education Press Association of America has given him two Distinguished Achievement Awards for his syntheses of cognitive science research.

Now you know: Nutrition, Physical Exercise and Stress Management are very important to your brain health and fitness, but you can also exercise and improve your “Mental Muscles”!


Source by Alvaro Fernandez

Can Cardio Make You Fat?



Hopefully, that was the first question that came to your mind when you read the title!

If you are like my clients & me, then you’ve been trained through excellent marketing from health clubs, cardio equipment manufacturers, shoe companies, sports drink companies, “fitness” magazines, and so called “experts” that all you need to do to lose weight is long, slow, steady state cardiovascular exercise. Run five miles, ride a bike ten miles, but the Acme Tread-climber-stepper-rower machine and use it 3x per week for 30 minutes per day and you’ll get in the best shape of your life, right?


Allow me to back up a bit. As a rule, the best workout program is the one that you will consistently stick to. If you love long-distance running, or hanging out on the elliptical for 45 minutes at the gym because it gives you a break from the housework & kids, don’t stop!

However, there are more time-efficient & effective ways to perform cardio in order to lose weight, than long, slow cardio.

Here’s what happens after doing traditional cardio for a long time: initially, any type of cardio you do will increase your heart rate, make you sweat, burn a decent amount of calories during the session, and you will probably lose a few pounds if you do it consistently for a couple of weeks. However, your body adapts to doing that very quickly.

So, after a month of doing the same thing, you don’t sweat as much, your hear rate doesn’t increase as much, and you don’t burn anywhere near as many calories as you did initially. Additionally, if you’re not including resistance training in your workouts, you are losing muscle very quickly, and muscle tissue is what allows you to burn calories throughout the day.

As you can see, this can quickly become counterproductive to your weight loss efforts! Lowering your metabolism, or burning fewer calories daily, by losing muscle tissue, decreasing the amount of calories you burn during exercise by doing long, slow cardio, and maintaining the same amount of calories you get from food will at best leave you at a weight loss plateau, and at worst, can make you start gaining weight!

So yes, doing the wrong kind of cardio or too much cardio can make you fat!

How do you keep this from happening? A method called interval-training cardio is legitimately the only way to consistently keep you burning as many calories as you need to lose weight. Briefly, interval training involves doing cardio at a steady pace with intermittent short bursts of increased intensity. This can be applied to any type of cardio training: running, biking, swimming, kickboxing, even regular resistance training!

In my next article, I will give you a few examples of how to properly perform interval cardio and implement it into your routine, in order to keep your cardio from making you fat!

Stay focused, stay fit



Source by Isaiah White

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