Michael Stein

5 workout routines for strong thighs

Leg exercises do not usually feature on top of the list for many people that want to lose weight and maintain lean bodies. However, this should not be the case because many of the exercises that target the legs, especially the thighs help the body get rid of body fat in turn strengthening them. Strong thighs help carry the body during routine exercises and while doing other intense activities as well. Therefore, it is important to have an idea of the best workout routines that you can integrate into your daily program to ensure that you build muscles in the thighs.

Some of the best workout routines that when done regularly will help your thighs gain strength includes:

1. Single leg circles

   This workout routine which is done in five repetitions is quite effective and will require you to lie down on your back with arms on the side. Palms should face down for maximum effect. As a start, point out the left foot towards the ceiling and rotate it outwards. While inhaling and hips staying still, trace a single circle with the leg. Do this towards the clockwise direction at least five times and then again towards the anti-clockwise direction.

2. Flamingo balance

   The potential of quickly tightening your thigh muscles is greatly increased when engaging in such workout routines. It may seem a bit complicated especially since it is done for 12 repetitions but is very effective. To start, place the left hand on the hip while holding on to a dumbbell with the right hand. Slightly leaning forward, begin to lift the left foot till it reaches the hips while simultaneously bringing the right arm frontward. The palm should be facing the ceiling resembling bicep curls. At this point, briefly touch the toes while ensuring that the right knee does not bend.

3. Ball squat

   Among the workout routines that give double benefits to the thighs is the ball squat which strengthens them and makes them thinner as well. Start by ensuring familiar exercise ball is sandwiched between the lower back and wall. Your feet should be apart and your knees bent at least five to ten inches lower, and then hold the position for three second before standing up again. For maximum effect, do five repetitions in the beginning till you finally reach twelve reps.

4. Plie

   If you are looking for a routine that will strengthen the back of your thighs, then try out the Plie. To start, your feet should be wide apart while standing with the toes looking forward. Place your arms in front then go lower into squat position, even as the arms remain straight. Stand back up then repeat the routine again while remembering to hold the squat for at least a minute.

5. Dumbbell lunges

   This workout routine will get your thigh muscles blazing, strengthening them in the long run. For a start, feet should be wide apart while holding dumbbells of five to eight pounds in your hands. Lunge forward using the left leg then straighten it while ensuring that your knee does not touch the ground. Body weight should be distributed evenly on your legs and torso upright as you do the lunges for at least 30 seconds. You may switch sides after 30 seconds.

Don’t forget to take proper post workout supplements. Anabolic supplements have proven to be the most effective for crazy bulk gain. CrazyBulk is leading provider of such supplements, go through the crazy bulk reviews on web before buying.

6 surefire ways to bulk mass gain

Gaining body muscle is a good sign that your workout routine is paying off and is likely to keep you motivated to keep going. However, bulk mass gain is not as easy as it looks and it requires commitment and the accommodation of some practices to ensure that your body muscles continue to grow. Maintaining a good balance between body fat and muscle in the body with the latter getting the upper hand is important if you are to see constant progress. Many times, the quest to gain muscle has resulted in failure when no plan is put in place to help achieve the goal.

Bulk mass gain can be achieved in a number of ways but there are some that are considered to be more effective than others for both men and women. Here are some assured ways to bulk up in a safe manner.

1. Regular food consumption

   Although eating a balanced diet is essential in building muscles, ensure that you break down the meals into small portions to be eaten during the day. All the meals should have all the necessary nutrients especially carbohydrates and proteins to boost metabolism that leads to fat loss as well as build muscle.

2. Increase in calorie intake

   It is important to consume a certain number of calories within the day to ensure that the body has enough energy to burn body fat that is not needed when working out. The best way to do this is to calculate the number of calories you eat on a daily basis then add another five hundred to meet the threshold of the preferred amount of calorie intake.

3. Exercise entire body

   It is common to find many people seeking to achieve bulk mass gain focusing on training particular parts of the body. However, it is vital to train the entire body so that a larger number of muscles are involved in the exercise resulting in the release of hormones that stimulate muscle growth. Balanced training ensures that muscles grow quickly and in a safe manner.

4. Switch up exercise routine

   Although having a set exercise routine increases the chances of building muscles much faster, it is crucial to alter certain parts of it after a certain period. The ideal time period is after a month or one and a half months depending on your preference. Change in routine may include types of exercises performed, length of cardio workout or rest time among others. To have an idea of the changes made over time, it is important to keep a record so that you are able to see the progress.

5. Use workout supplements

   Both pre and post workout supplements are important when seeking to achieve bulk mass gain as they speed up the process allowing you to see progress within a short amount of time. Pre workout supplements help the body prepare for the exercise regimen while those taken after working out help repair any torn muscles resulting in their fast growth over time. These crazy mass supplements are available in form of shakes and even tablets.

6. Invest in proper rest

   Enough sleep is essential is building muscles as you train on a regular basis at the gym. Most times, it is recommended that one sleep for eight hours to allow the body to recover. In addition, avoid stressful situations which may result in the increased production of the hormone Cortisol which burns muscles while storing body fat.

8 Amazing herbs to rejuvenate your body

Good health is important if you want to fully enjoy life, regardless of age or gender thus making it vital to eat healthy and engage in regular exercise. Even so, the hassles of daily life can sometimes put us down resulting in a stressful life that should not be left unchecked. For most people, feeling fatigued is treated using conventional medicine in order to rejuvenate their bodies and give them a boost of energy. Fortunately, there are natural herbs that help revitalize as well as act as natural body cleanse that returns the body back to its normal functions. Most of these herbs are sourced from Asian origins and are known to be effective in the reviving of the body in a safe and healthy manner.

Although herbs that help rejuvenate bodies are numerous, there are some that have proven to be the best and worth using if you long to feel refreshed. Here are some that make it to the top of the herbs list and they include:

1. Tulsi – Tulsi is a good herb that is a natural body cleanse as it gets rid of toxins found in the blood usually brought about by stress in the body. Its leaves as well as flowers can be used to make refreshing tea while mixed with other spices such as ginger. If you love salad, then use fresh tulsi leaves as part of your healthy meal or snack.
2. Schizandra – This herb is an energy booster that benefits the entire body when taken in reasonable quantities. It has the ability to increase the capacity of important exercises, namely physical and mental resulting in the protection of the body from stress related effects.
3. Gotu Kola – This medicinal herb is popular because it alleviates anxiety and improves mental clarity as well. In most cases, regular use of Gotu Kola in preparation of herbal tea rejuvenates the body explaining its usage for decades in many countries.
4. Gynostema – The herb has the ability to give the body balance in times of stress and unease. Its regular use increases stamina as well as strength in the body which also affects the mind in a positive manner. Also referred to as a health tonic, its helps the reproductive, immune and nervous systems to work normally.
5. Siberian ginseng – Adaptation to stressful conditions as well as enhancing the body’s productivity is what this particular herb is well known for. It is available in powder form and can be used to make aromatic tea to ensure that your body is full of energy to face the activities of the day.
6. Astragalus – Another energy booster that increases one’s appetite and eliminates weakness in the body. The intake of the natural body cleanse herb enhances blood circulation while improving the function of your immune system so that the body is ready to fight off any disease thus ensuring that the body is healthy at all times.
7. Long Jack – This is one of the best known natural testosterone boosters. If you are experiencing decrease in the level of testosterone then this amazing natural booster can restore it.
8. Ashwagandha – This herb has a 3-in-1 effect on the body because it invigorates, relieves stress and increases the psychological abilities of an individual. It can be used in soup to provide wellness to the whole body.

Mirena and Mood Swings: Is the IUD in Your Best Interests?

While the Mirena IUD has been designed as a long-lasting form of contraception for women, it is not without its issues. Woman are speaking up in online forums and blogs about how they have experienced mood swings after this type of IUD was inserted into their bodies.

Mood Swings: A Side Effect of Mirena

There can be complications, or side effects of Mirena and a common one expressed by users is altering moods. Women may feel moody and grouchy more frequently than they were before the insert; a dive from happy to sad or upset can occur quickly. Poor mood experiences may also include feeling irritated easily.

These mood swings may combine with a feeling of fatigue, which is another one of the Mirena side effects click here for more info on that. Females experiencing this mix may feel they overreact to small things that never used to upset them.

Mood disturbances can be dangerous if they go untreated for a long period as they can become more serious. Mood swings may lead to anxiety and feelings of depression. Over time, depression can lead to suicidal thoughts and self-harm.

Getting Help for Mood Swings

Given the serious spiral that can come from mood swings, it is important to seek the help of your family doctor to improve your health. It may turn out that the mood swings are related to your IUD. If so, your physician may recommend that you have the insert removed so that you can return to a more balanced mood state and regain you’re the energy you once had for life.

If you are not sure whether to use Mirena or another form of birth control, make an appointment with your doctor to learn more about the side effects and health risks of each method. Stay healthy, safe and happy by being informed about the risks and benefits associated with each contraceptive! To learn more about how to overcome your side effects, check out the Mirena Detox Program

CREATIVE WAYS TO ACHIEVE FITNESS

Getting and keeping fit could be a very difficult task. Talking about people who are a little bit out of shape, they might not need to put in much effort if they just need to shed a few pounds because they are in a good fitness level. You will need to put in great effort if you haven’t been keeping fit for a long time, and have added a lot of weight. For this category of people, self motivation will be a driving force for them during the period of their training/workouts. A lot of them will not achieve fitness because they will relent at some point due to lack of self motivation.

• Be focused

Concentrating on the most important things that will make them lose weight and achieve fitness is what most unfit and overweight people often do. There are people who get engulfed with the thought of what the exercise entails, and this makes them lose concentration or become discouraged. Despite the effort they put in, they could be on the path to failure if they focus on the intense hard work they have to go through to achieve fitness. It is better to concentrate on the smaller steps and actions you need to take to lose weight and get fit rather than focus on the massive effort needed to do so. Being realistic when you set your goal(s), and focusing on smaller or more achievable steps is a way of getting motivated. Also, note that your understanding of this process matters. If your mind understands that it is easier then it will be so.

• Be confident

There are ways you can achieve your goals after setting them. Be confident in yourself, and in other people. Both can, and would work together. You should be able to rely on others because they will be of great help to you during the process of weight loss and achieving fitness. You will get people who are concerned about your goals, and people who are experts in giving you the best advice on how you can achieve your goals; i.e. if you rely on people like personal trainers, dietitians, doctors, and family and friends(for support). You should also rely on yourself to do what’s required of you, and follow the outlined activities religiously.

• Be active

Amend your eating habits if you really want to lose weight. Being creative while active keeps you motivated. Do your normal routines in a different way like, doing some step-ups with your knees as high as possible while taking a shower, do squats while putting on your shoes etc. These are small steps of becoming active, and they don’t interfere with your day-to-day activities.

• Take the natural route

Always try to take the natural route while losing weight. There are no shortcuts to a rapid weight loss. Take natural & recommended weight loss supplements like Pure Acai Berry Max.

How to Choose a Breast Clinic

Breast surgery is never an easy decision to make. However, once that decision has been made, it is important to find the right breast clinic that will take care of the needs of the patient while providing excellent care. Choosing the right clinic does not have to be as hard as it may seem.

To begin, look at the clinic itself where the visits and the surgery will be occurring. A facility is a reflection on the care and service that will be received. It does not hurt to ask trusted friends as to the best place to get the surgery. Family and friends can provide wonderful insights in this. Not only that, but consider rating services (like Doctoralia) that are available. A service can provide the honest feedback of actual patients who have visited a facility and how their overall experience was. Another thing to consider is looking at malpractice records. This can certainly indicate the true type of work that a facility does.

When looking for a breast surgeon, try to go with an individual who specializes in breast cancer. While this may seem like a small point, the fact of the matter is that specialists have received specific training as well as continuing education on the latest practices and procedures for breast cancer. This intentional focus can translate into a faster and more effective surgery with a quick recovery. In addition to this, take time to find out how many breast cancer surgeries a surgeon does each year. Those surgeons who operate on a frequent and consistent basis usually have a better result as compared to individuals who do occasional surgery. An individual who does at least 50 to 100 surgeries each year is a good start.

One final thing to consider is to visit the facility as well as the breast surgeon. It can go a long way for a patient to find a surgeon that she likes and trusts. A surgeon should be open, kind and forthright about any questions that are asked about him or her. Consider members of the staff as well. These individuals have an important part to play, and it is important for an individual to feel good about the overall experience when visiting a facility.

Even though choosing a breast clinic and a breast surgeon seems overwhelming, it does not have to be that way. There are thousands of similar individuals who face the same situation. Fortunately, there are many excellent facilities and capable professionals who are available to give the service and care that are needed.

WEIGHT LOSS TIPS

Weight loss solution that is healthy and reliable is found in the natural remedies. Weight loss is a gradual thing which many people often tend to forget. They opt for desperate measures to shed off their weight quickly, that compromises their health in the process. Giving your body a chance to lose weight naturally helps it to adjust to the changes gradually hence achieving the desired results fast while keeping you healthy. Here are some viable weight loss tips that make you feel better within a span of two weeks.

Work on reducing calories

Reducing the calories intake is the core weight loss solution. The key is to consciously choose what you eat each moment. Note that food substances rich in starch contain high calories levels leading to tremendous weight gain. Therefore, keep off food that has high contents of sugar such as candies, chocolates and cookies. In addition, reduce intake of products derived from white floor, rice and potatoes as they are rich in starch. However, you need to replace the starchy food substances with vegetables. Therefore, ensure that your meals have high contents of veggies such as broccoli that has numerous health benefits and contain proteins that are good to the body. Other leafy vegetables like spinach are instrumental in weight loss process.

Eat more meals

When following a weight loss solution process, do not skip meals but eat many meals in small portions. Many people think that skipping meals is the best way to lose weight fast, but it’s a wrong notion. By skipping meals, you give your body a message that it needs to reserve energy hence making your metabolism to slow down. And this in-turn leads to storage of calories instead of burning them off. Thus, maintain the three main meals in a day whereby you take a healthy breakfast. Then, divide the lunch and dinner into five small meals with three main light meals especially during the day since you are active and burning more calories. Also, make a plan for two to three times of snack taking. However, it is advisable to take fruits during snaking moment compared to eating cookies and candies as this is likely to build up the weight you want to reduce. This meal plan is effective in distributing the calories level in a balanced way.

Drink enough water

Many people forget to drink water waiting till when they feel thirsty. When in the weight loss program, you need to drink a lot of water at least four to six standard glasses of water in a day. Remember that replacing water with coffee, soda or any other drink full of sugar will compromise your target weight loss. Instead, you can consider drinking milk alternating with uptake of water. In case you like salt you can also consider V8’s as they are healthy.

Make an exercise schedule

In order to lose weight, you need to keep your body moving through exercise. In this case, consult your doctor and a physical trainer for the best exercises to observe. Ideally, you need to observe exercise for not less than thirty minutes daily. If you have a very busy schedule due to career, maintain an exercise schedule of not less than three days in a week. Note that monotony of an exercise makes your body to adapt to the movements hence slowing down the weight loss process. Therefore, have different moves within an exercise session. Adherence to the schedule is the best weight loss solution secret for an effective result.

Try natural weight loss products

Raspberry ketone has gained lot of attention recently due to it’s remarkable fat burning abilities properties. It’s a natural compound also known by the name Rheosmin. It’s definitely worth trying Raspberry Ketone Plus for losing weight naturally.

A Few Ways to Deal with Mental Illness

By DS Black

Dealing with mental health problems, such as bipolar disorder and schizophrenia is never fun or easy. It’s a life time struggle, and unless properly dealt with, it can end tragically. Going to see a psychiatrist is the first step to controlling any mental health issue. Never try to deal with it alone. With that said, there are a few things you can do to help yourself.

Accept Your Condition

Taking responsibility for your condition is a huge first step. Accepting the fact you have a serious mental condition isn’t fun, but it’s a must. It’s also a great way to take some pressure off. In other words, once you’ve accepted the problem, you can map out a logical action plan. You can’t fix a problem if you’re not willing to stare it the eye!

Seek Support

Friends, family, and support groups are a valuable resource. Unfortunately, many people suffering from mental health problems have a hard time opening up to those around them. They push people away, and lose themselves in a lonely and sad bubble. It’s hard, but you must make yourself find people willing to help. You might be surprised how much better you’ll feel after talking to a group of strangers. Knowing they suffer from the same issues, makes disclosure much easier.

Keep a Journal

Journaling may sound cliché, but it works. Writing your thoughts out helps relieve stress, anxiety, and allows you to keep track of mood shifts. It also helps you learn about your condition. You’ll begin to notice behavior patterns not noticed before. You’ll discover what triggers outbursts, and depression; and you’ll be able to avoid those situations from that moment forward.

Read Mental Health Memoirs

Reading about how others have lived and dealt with their mental health issues will give you some insight into your own life. Mental health memoirs give you a sense of belonging. It’s always a great feeling to know you’re not alone.

The Bottom Line

Getting a grip on your mental illness is nonnegotiable. It’s a do or die situation. Seek a doctor experienced with your particular disorder—rather its bipolar disorder, schizophrenia, clinical depression, or something else. You only live once, so step up to the plate, stare down your mental demons, and take life by the horns.

Undestanding Mirena and why it causes depression

Mirena treatment is something many people consider when they find that it is hard to control their body functions by embracing health eating habits and diet. They use Mirena to treat endometriosis symptoms through the process of limiting the flow of blood menses.

What is Mirena?

Mirena is a type of Intrauterine Contraceptive device (IUD or Colis). Mirena is in T-shape and is made up of a light plastic. It is normally inserted into a woman’s womb by a doctor. It remains in the womb for a particular period of time before it becomes replaced with a new one.

How Does Mirena Work?

As far as there are benefits associated with Mirena treatment, it is main function is to make menstrual cycle bleeding to be lighter than normal. This effect is achieved through the lovonorgestrel hormone located in the Mirena coli. Although the lovonorgestrel hormone is an ingredient common on birth control pills, it is dose is much smaller in Mirena.

Why It Is Not Good To Use Mirena

Although Mirena as some few benefits such as reducing pain during and after menses, reducing pain during sexual intercourse and many more, its negative effects outweighs its benefits. For example, Mirena increases the risk of fluid filled cysts in the ovary. The cysts cannot cause cancer but when they break, they become so painful and can lead to other complications in the body.

Other negative effects of using Mirena are:

a. Weight loss

b. Changes in menses pattern

c. Moodiness

d. Migraine or headache

e. Nervousness

f. Breast pain

g. Back pain

h. Vaginal discharge

i. Hair loss

j. Acne

k. Inflamed cervix

l. Abdominal bloating

m. Loss of libido

All these effects are closely related to Mirena depression.

Mirena Depression

Depression is the feeling of severe sadness that normally occurs for a long period of time. Many women using Mirena have reported this change of state in their bodies. Depression due to the effects of Mirena in the body is termed as Mirena depression. This depression is as a result of hormonal imbalance on the body of a woman as a result of the effects of the levonorgestrel hormone and the changes on the menstrual cycle.

The Mirena depression signs can be seen at any time and after as short as some few days of using the coli. They can also last for some time after the coli has been removed. However, the Mirena depression can be more severe if you have other health issues or you are using other drugs. So it is wise you consult your doctor before going for this IUD.

Mirena Alternatives

There are various trusted alternatives to Mirena that also work equally well. Some of these are:

a. Cerazette

Cerazette is a mini pill that has a 12 hours window period for taking it daily. It stops periods but really works well with minimal side effects. However, you can easily forget to take Cerazette mostly during busy days.

b. Endometrial Ablation

You can decide to have endometrial ablation using various techniques such as Thermachoice. You can however do this if you are done with getting children. This is a more easy and safe alternative to Mirena coli. All in all, you should first talk to your doctor before trying this out as it can easily lead to endometriosis, fibroids or Menhoragia.

c. Condoms and Diaphragm

If the sole purpose of using Mirena is to prevent pregnancy, then condoms and diaphragms can be better and harmless options. However, there are other people who cannot withstand the site of these alternatives to due to allergies.

Vitamin D - Vitamin life

Vitamin D3 is that called because it affect on number of activities and organs which are important for health, e.g. increases resistance to infections, promotes and enhances skeletal muscle strength. Unfortunately, a large percentage of adults, adolescents and children are deficient in vitamin D.

Were we can find vitamin D?

Vitamin D is synthesized in the skin during sunbathing, so you can believe that summer spent on the Adriatic, kilometers spent on the fresh air plus a good diet provides you adequate amount of vitamin D.

Unfortunately, it is not as simple as you may think. The half-life of vitamin D is approximately 3 weeks, it means that a few weeks after the holidays store of vitamin life is very little.

There are also some food products containing vitamin D, you can easily find them on http://happyforks.com website. You need to use “Search tools” feature.

Causes of vitamin D deficiency

Unfortunately, 70-90% of the population, with the largest group of adults is deficient in vitamin D, especially in our latitude. The reason is a lifestyle e.g. long time spent inside the buildings, the use of UV filters which reduce and block the synthesis of vitamin D in skin, insufficient intake of vitamin D in the diet and geographical location, what have a bad influence on the synthesis vitamin D in the skin for most of the year.

Symptoms of vitamin D deficiency

There are no obvious signs of vitamin D deficiency so deficit of vitamin D does not hurt, but his chronic symptoms may be fatigue, weight gain and recurrent injuries. If teases you one of them, mark the level of vitamin D in your blood or simply start supplementation.

How to take care of a sufficiently large amount of vitamin D in your body?

The exposure to the sun in the summer and avoiding the sun in the winter is important, but insufficient. A diet rich in marine fish, eggs and mushrooms does not always provide an adequate supply of vitamin D, but it is very important to remember about products which are rich in this vitamin and incorporate them into your diet. Another important aspect is that vitamin D is a fat-soluble vitamins so you should join vitamin D sources with healthy fats. There are many healthy recipes that meet these requirements.

Experts according to the latest "Guidelines for vitamin D supplementation of Central Europe" recommend that every adult aged 18-65 years old should use prophylactically vitamin D in doses up to 2000 IU from September to April, and each person over 65 years to a dose of 2000 IU throughout the year. Obese adults with a BMI> 30 should use prophylactically to a dose of 4000 IU throughout the year.

Trivia about vitamin D

• In Indonesia, were treated patients with tuberculosis, giving them only vitamin D at a dose of 10 000 units per day and achieved up to 100% of recovery.
• Women with high levels of vitamin D have a 30% lower risk of developing breast cancer.
• Of the 30,000 genes of our body, vitamin D affects 2000. This vitamin takes part in 200 chemical reactions in the body. It was found in almost every cell type of the human body and in every human tissue.