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8 Tasty and Healthy Benefits of Watercress



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There are so many foods you’ll hear that you should add to your diet. Most of them are shared repeatedly. You need to get all your dark leafy greens, plenty of acidic fruits, and so much more. But what about some of the herbs and smaller veggies that you don’t hear much about?

Watercress tends to be added to all sorts of salads. You’ll see it pop up now and again in recipes, but think little of it. Sure, it’s a vegetable, but you don’t consider it to be detrimental to your health. You may think of just ignoring it the next time you see it.

Well, it’s time to add watercress to your meals. There are many tastes and health benefits that you will gain from it. Here’s a look at just eight benefits you gain by adding in watercress to your meals.

Prevents Some Types of Cancers

Too many people overlook the nutritional benefits of watercress. This is food that is packed with phytonutrients that are known for preventing cancers. The nutrients help to remove the carcinogens from the body, preventing them from affecting the cells within the body. This isn’t just effective for people who have never been diagnosed with cancer, but also for those who are in remission to prevent the cancer from coming back.

Studies show the most benefits in patients who have had breast cancer before, but that doesn’t mean the benefits are only connected to this type of cancer. In fact, studies show that colorectal cancer can also be reduced due to the nutrients in the food.

The studies show that at least 80g of watercress per day is good for reducing the risks of cancer. This is a large amount, considering the size and weight of cancer. However, you can add watercress to so many meals in many ways. It can top a salad, or you can make your soup with it.

There are a few reasons why watercress is believed to be beneficial. The main factor is the antioxidants in the ingredient. Antioxidants help to reduce free radicals and stop oxidative damage to the cells. They help to stop signs of aging and cell death.

Another benefit is in the vitamin C, which is classed as an antioxidant. This specifically targets the cells to keep them healthy. Vitamin C isn’t one that we’re able to store or create ourselves, so our bodies must rely on us getting enough.

Studies show that the nutrients help to prevent white blood cell damage. The white blood cells help to spread the immune system around the body and repair damage. Studies that considered this showed that smokers were less likely to see damaged lung cells!

The folate within the vegetable is also seen as a positive. Studies are still needed in this, as the benefit is seen after 15 years of adding folate to the diet!

It’s not just watercress that shows these benefits. All cruciferous vegetables have the phytonutrients needed to help reduce the risk of cancer. The biggest benefit of watercress is that it’s much easier to eat quickly. It’s small and not as bitter when eaten raw, compared to many other cruciferous vegetables.

Boosts the Working of Your Thyroid Gland

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You likely don’t give your thyroid much thought, unless you’ve had to have the gland’s efficiency checked. The thyroid is the gland that affects your metabolism. When it suffers from degrading, the metabolism slows down and can’t break down the food as effectively. You end up storing calories, and your body will feel the lack of energy.

The thyroid can be affected by all sorts of reasons, but a healthy diet helps to keep it working. Watercress is one of those foods that will support the health of the thyroid gland. It helps to reduce the hormone production within the thyroid, keeping it level and health.

Yes, the thyroid can produce too many hormones. Sometimes this will slow the metabolism, and sometimes it speeds it up. The latter isn’t a good thing. While you will want to increase your metabolism now and then, an overactive thyroid will prevent your body from absorbing all your nutrients.

Eating most cruciferous vegetables will offer benefits for the thyroid, but you want to eat them raw. This is where watercress comes into play. It’s not bitter and relatively tasteless, making it much easier for people to enjoy raw. You can add it on top of your salads without really thinking about it.

If you need to cook your watercress, steam it. Cooking in other ways will damage the nutrients, and your thyroid doesn’t gain as much from your diet.

Protect Your Cardiovascular Health

Are you worried about the health of your heart and lungs? The cardiovascular health is a concern for many people, especially those with heart disease, heart attacks, or strokes in the family history.

Watercress can act as a secondary metabolite. This means it can help to break down more food and lower the amount of bad cholesterol in the body. Like other cruciferous vegetables, it protects your arteries from the friction layer that the bad cholesterol causes, reducing the risk of high blood pressure, blood clots, and cardiovascular disease.

The vitamin C levels also help. Vitamin C helps to protect the tissue around the heart, preventing damage due to oxidative stress. It will get into the cells, improving the development of cardiac myocytes to ensure the heart health is as good as possible. When the heart works more efficiently, it can pump more blood around and strengthen. Remember that the heart is a muscle!

You will also gain benefits for the heart due to the amount of calcium. This mineral is usually linked to bone health, but it also helps to reduce the risk of diabetes, heart disease, metabolic issues, and much more. You’ll be able to absorb more nutrients easier, and your metabolism will continue to work effectively.

Yes, you can get this from other cruciferous vegetables, but we go back to that taste benefit. Watercress is much more appealing to the taste buds because it isn’t as bitter!

Get More Calcium for the Bones

Your bones need calcium. Deep down you know that, but that doesn’t stop you from finding it hard to gain the mineral. You know you can get it from yogurts, milk, and other dairy products but what if you want to avoid them? What if you’re allergic or choose to eat a vegan diet?

Well, you need to look at the vegetables that have calcium. Watercress is full of it. This small vegetable packs a powerful punch, and since you’re more likely to eat it raw, you will find you gain more of the calcium in one serving. You don’t damage the nutrient through the cooking process.

More calcium doesn’t just mean stronger bones. It means you’re less likely to suffer from problems like osteoporosis and other bone diseases. These are common as you get older, especially in women.

At the same time, watercress has the folate you will need. This is a nutrient that is often lost in post-menopausal women but helps to protect the bones from osteoporosis. It will also help to keep the brain functioning healthily, protecting the tissues and connections.

Protect Your Brain and Avoid Mental Illnesses

Folate is linked to good brain health, so it shouldn’t be surprising now that watercress is good for the brain. The folate doesn’t just help to keep the cognitive functions intact. It can also help to reduce the risk of some mental illnesses, especially depression.

Most doctors will prescribe antidepressants to their patients, but you can gain a natural antidepressant through watercress. Studies have shown that those with low folate levels are at a higher risk of suffering from depression or having future issues with it. Folate improves the pathways around the central nervous system, improving the amount of serotonin that can be not just released but passed around the body. With the right levels of serotonin, your mood will be stabilized, and you’ll feel the positive effects throughout your body. This is known as the happy hormone for a reason!

But there are other benefits within the brain. The folate will help to improve all connections within the brain. It helps to maintain the development of tissues, reducing inflammation and keeping all parts of the brain connected and working. You’ll see better memory, concentration, and verbal fluency from the nutrient.

Studies have shown that getting more folate could help to reduce cognitive decline later in life. You can reduce the risk of dementia and other diseases.

On top of that, the vitamin C can help to reduce the risk of Alzheimer’s, dementia, and other problems. The cells are more protected because of the watercress nutrients. Less oxidative damage occurs, and the cells can remain healthy and alive.

If you do have a stroke, you can see a full recovery thanks to the vitamin C. The antioxidant helps to reduce the amount of bleeding during the stroke and other traumas. It’s possible to prevent long-term damage, as it will be easier for the connections to repair and sustain. Vitamin C will also help to rebuild some of the connections. If they are lost, you’ll want to keep eating watercress and other foods that are high in vitamin C to repair the damage that has occurred.

Offers Benefits for the Eyesight

Are you worried about losing your eyesight later in life? We all tend to fear the development of cataracts. They are extremely common in older age, and everyone is at risk of getting them. However, you can reduce the risk of formation and the growth of them. Eating watercress is one of the best ways to reduce that risk.

It’s all thanks to the vitamin C again. Studies show that the vitamin C helps to promote the cellular growth and health. Healthy cells can prevent damaged ones covering the eyes, blocking the sight.

But that’s not all. There are also studies that show watercress has beta-carotene and lutein. Both antioxidants are linked to eye health. They can help to slow down the formation of cataracts and macular degeneration. If you don’t have either, you can prevent the development. If you have one of them, you won’t be able to repair the damage, but you can slow down and even stop the progression.

You can get all these benefits from other foods. The great thing about watercress is the ease of eating. You can opt for it as a quick snack to make sure you protect your whole health.

Boost the Immune System and Overcome Diseases

Oxidative stress is often viewed as a reason for cancer development, but that’s not all it does. It affects the whole health. Oxidative stress within the red blood cells can prevent the oxygen from getting around the whole body. The white blood cells and platelets are all affected, making it harder for the immune system to work.

And we can’t forget about what the inflammation does to the body. Inflammation is an immune response but doesn’t always mean there’s an infection to fight. The immune system believes there is, so it can’t fight the infection that’s there.

Watercress has the vitamin C to help prevent the oxidative stress and inflammation. There’s also vitamin E which can reduce inflammation and give the immune system a boost. Studies have shown that higher levels of vitamins C and E can help to reduce the effect that common colds have on the body. Common colds can’t be treated in other ways, and there’s no vaccine for them. They’re annoying and pesky viral infections that you can avoid with the right diet.

On top of that, watercress can help to overcome older diseases. Many children have asthma, but that doesn’t mean they have to put up with it in adulthood. Studies show that more vitamin C can help to reduce asthma symptoms and get rid of it by adulthood.

Natural Support During Pregnancy

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There are many ways that watercress will help you through pregnancy. One of those is to the taste. Since it isn’t as bitter as other cruciferous vegetables, it can be easier to stomach. Even if you have severe morning sickness, you may find that watercress is relatively easier to stomach. It also has water, which can help to keep your hydration up when you feel you struggle to stomach anything.

On top of that are all the other health benefits we’ve considered. The vitamin C will help to keep your immune system boosted while you carry your unborn child. The folate doesn’t just help you but will also protect your baby’s development. Pregnant women are encouraged to get more folic acid (another name for folate) and naturally is always the safest and best.

Will You Add More Watercress to Your Diet?

There are many health benefits to this small vegetable. Being small, it’s often much easier to add to your diet. It’s time to look at how to use watercress in your daily life to gain from all the health and taste benefits.


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Five Tips to Achieve Your Fitness Resolutions



Blogger-Restaurateur Dianne Salazar never have to miss her CrossFit even it’s that time of the month with Jeunesse Anion All-Night Pad

We’d love to say the word resolution and all of that promises we’ve made for 2018. However, it can be oftentimes over-the-top and unrealistic, especially if it’s about eating healthy and getting fit. That’s why we’ve sought the help of Dietitian-Nutritionist Cheshire Que to share strategies that shun quick fixes in favor of results-producing changes. Here’s how to live mindfully without feeling overwhelmed:

1.Catch up on your 8-hour sleep. By sleeping eight hours a day, you are doing yourself a favor. Not to mention, a world of good to your mood, memory, and immune system! Lack of sleep also contributes to weight gain and obesity that wrecks your monthly period.

2.Go easy on sweets and fried food. You’ve had too much during the holidays and now is the time to detox. Balance out your calorie intake and minimize the junk foods in your life, a.k.a fried, sweet, and salty. Excessive amounts make you cramp, bloat, and may cause a sudden rise and fall on your sugar levels thus affecting your mood as well.

3.Eat fresh.  Fruits and vegetables cleanse the digestive system, clear the skin, and promote weight loss. Regular bowel movement especially during your red days keep you light and less bloated. And because they’re high in fiber, vitamins, and antioxidants, it helps to increase your satiety, making you feel full in just a few, smaller servings! Forget drastic and fad diets, stock up on these veggies instead, which are highly recommended by Dietitian-Nutritionist Cheshire Que:

a.Ampalaya – rich in iron and has insulin-like properties that help control blood glucose
b.Malunggay and other dark, leafy veggies – also rich in iron which boosts and promotes good mood & combats fatigue
c.Carrots – high in Vitamin A for a healthy, glowing skin
d.Kangkong or Chinese Spinach – packed with high amount of calcium for stronger bones
e.Chayote – full of fiber that promotes digestive health and folate for DNA synthesis and healthy blood cells

If you are serious about infusing your food with nutrient-dense ingredients, keeping a food journal is a great way to set up your meal plan to success. That way, it encourages you to consume fewer calories and provide the motivation that you need every single day!

4.Take a multivitamin supplement if your intake of nutrient-rich foods is inadequate. Minimizing salty and sweet food you badly crave does not mean you become instantly healthy. The absence of nutritious foods is a red flag that should be addressed too. An iron supplement may help prevent iron deficiency anemia for those with heavy menstrual flow. Take multivitamins that have all the necessary vitamins including calcium for strong bones and folate for a healthy heart and sound mind.

5.Move. Move. Move. All that daily inactivity is the biggest health hazard you’re up against. Desk jobs, long commutes, and too much Facebook and Netflix –is about as fattening as a steady diet of bacon and hotdogs. Here are some ways to stand up and just go: walk around your home while on the phone, dance while cooking, wash your car instead of taking it to the car wash, grab a coffee “to go” and walk as you sip! Mindful movement can offset all the sitting you can’t avoid and may help you to burn more calories a day.

And if you find yourself constantly using your period as an excuse to not go to the gym, take it from restaurateur and blogger Dianne Salazar. She said, “That time of the month doesn’t need to hinder you from physical activities like working out. It actually helps you feel less sluggish and boosts your mood. I do CrossFit almost everyday even when I’m on my period and I need not worry about leaks and discomfort, thanks to Jeunesse Anion All Night Pad! It gives me maximum protection even when I lift heavy weights.”

Ladies, your period is a gift and it should not stop you from reaching your fitness goals. Use quality sanitary pads to make sure you are worry-free and fully protected from leaks. By changing your pad every four to five hours, it helps to ward off bacterial growth that causes odor. With Jeunesse Anion pads, you don’t have to think about leaks and stains as its seven layers of powerful protection made of dirt-free and sterilized virgin pulp is gentle on skin and holds a superior amount of liquid, so nothing can stop you during that time of the month.

Available at Watsons, Mercury Drug Stores, and other leading supermarkets and groceries nationwide, Jeunesse Anion also offers ultra day non-wing, ultra day pad, ultra night pad, all-night pad, and panty liner to help every woman to go through their period with ease and comfort. For hassle-free shopping with the convenience of free delivery straight to your doorstep, visit

Wellgold International Inc. distributes Jeunesse Anion Sanitary Napkin and Liners and currently available at Watsons, selected Mercury Drug and South Star Drug outlets, SM department store’s health and beauty section, Robinson’s Supermarket and selected department stores, Shopwise, Rustan’s Supermarket, Waltermart, Landmark Department Store, PCX stores, selected Metro Gaisano outlets, plus other selected stores in Visayas and Mindanao. You can also purchase online with free delivery via For more health tips, visit and follow Facebook, Twitter, and Instagram: Jeunesse Anion. For inquiries, email: or call (02) 4701294.

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Healthy Habits At Work to Boost Productivity



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When striving to maintain optimal overall health, it’s imperative to instill good habits into your busy work schedule, which can also make you happier and more productive. Plan for success by following these six tips and tricks to achieve a healthy lifestyle.

Stay hydrated. Start your day off with a glass of water, staying hydrated improves your rate weight maintenance, mood and energy levels.

Tip: keep a water bottle on your desk in case you forget.

Take breaks. Refrain from sitting all day long — jump at every opportunity you have to step away from your desk and walk around. Short breaks and light exercise are proven to increase productivity and creativity. If you have a one-on-one meeting, make it a walking meeting. You can take a stroll through the office or on your floor while connecting about the task at hand.

Snack smart. Store wholesome snacks at your desk to curb those afternoon cravings. Nuts, dried fruit and microwaveable popcorn are all great ideas. They help you stay full for longer due to their high fiber and healthy fat content, and they don’t expire too quickly. Orville Redenbacher microwaveable popcorn provides you with a satisfying snack in just a few minutes. It’s a convenient option made with 100 per cent whole grain popcorn, which is high in fiber and now most flavors contain no artificial colors, flavors or preservatives.

Lunchboxes aren’t just for kids. Packing and planning what you eat ahead of time will mitigate problems when the cravings start kicking in. Meal prep is sure to help you stay on track and save money. And don’t delay your meals; eating at regular intervals will help you stay on your A game and fuel your brain.

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Start the Year Strong with This High-Performance Vegetable



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(BPT) – Chasing a place on the podium isn’t possible without the proper fuel for your body. Whether you’re going for the gold or just passing the pigskin in honor of the big game, athletes and amateurs alike need the right combination of nutrients to take on their training, and sports nutritionists across the nation are recommending one vegetable in particular to get them there – potatoes!

Here’s why:

Carbohydrate – Potatoes are a nutrient-dense vegetable with 26 grams of quality carbohydrates. Carbohydrates are important for optimal physical and mental performance as the primary fuel for your brain and a key source of energy for muscles. And, because your body’s own stores of carbohydrates are limited and may be depleted – even in a single session of intense and/or prolonged exercise – it’s important to replenish them.

Potassium – Did you know a medium-sized potato with the skin has more potassium than a medium-sized banana? A medium (5.2 ounce) skin-on potato contains 620 mg of potassium, an important electrolyte that aids in muscle, cardiovascular and nervous system function. The 2015 Dietary Guidelines mention potassium as an under-consumed nutrient of concern, and recommend consuming foods with high levels of potassium such as white potatoes.

Energy – Potatoes are more energy-packed than any other popular vegetable. Adequate energy intake supports optimal body functions and it’s critical to take in the appropriate number of calories to match the demands of the day, especially while training.

Partial to pasta or rice? With as much – if not more – of several essential vitamins and minerals found in spaghetti, brown rice or whole wheat bread, potatoes are a smart addition to your other favorite performance foods (compared on a per-serving basis). What’s more, a medium Russet potato with the skin has more vitamin C and potassium than a medium sweet potato.

There is a medal-worthy potato option to fit your tastes (and schedule) no matter what sport is your specialty. Leslie Bonci, registered dietitian and nutrition consultant for the Kansas City Chiefs and the WNBA, says, “I love potatoes for their versatility, affordability and applicability to all types of culinary options. The carbohydrate, fiber and potassium make them a great choice for workouts and offer a change of pace and taste from other sports-focused foods.

She created a recipe for portable and crunchy On-the-Go Potatoes for a quick savory snack for mid-hike or mid-bike that’s ready in just about 30 minutes. Gearing up for a busy week? Make a batch of On-the-Go Potatoes on Sunday and freeze them. Defrost throughout the week by leaving in the refrigerator overnight, and then simply re-heat in the toaster oven (or enjoy cold).

On-the-Go Potatoes

Yield: 8 servings (about 5 potatoes per serving)


24 oz. petite yellow potatoes (about 40 petite potatoes)

2 tablespoons olive oil

2 tablespoons soy sauce

1 cup panko crumbs

1/4 cup tuxedo sesame seeds

2 teaspoons Chinese 5-Spice seasoning mix


Put potatoes in a bowl and toss with the olive oil and soy sauce. Mix to coat well.

In a separate bowl, combine panko bread crumbs, sesame seeds and 5-spice seasoning and mix well.

In small batches, put the potatoes in the bread crumb mixture and roll around to coat well.

Transfer to a cookie sheet. Bake at 450 degrees for 20 to 25 minutes, until cooked through.


Per serving (8 servings; about 5 potatoes per serving): Calories 174, Fat: 5.7 g, Cholesterol: 0 mg, Sodium: 257 mg, Carbohydrates: 26.8 g, Fiber: 2.5 g, Potassium: 485 mg, Protein: 4.3 g, Vitamin C: 7 mg


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8 Body-Improving Workouts for Beginners



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Putting on weight is much harder than losing weight. You can lose 1-2 pounds per week.But to put on lean weight, you’ll only gain 1-2 lbs per month. To build your muscle, you need to consume a lot more than what your body burns.

Let’s say, if you want to build 1400-1500 calories per day, you need to consume atleast 2000-2500 calories per day. It’s not easy to consume large amounts of food, so these tips by Joanna Soh Fitness and Nutrition coach will help to improve your body.

Useful Tips

Consume high-calorie food. Your diet needs to contain lots of healthy fats because they are high in calories and a lot of natural sugar as well. So whenever you’re cooking a meal, always add a good amount of olive oil in it to increase your calorie intake. Include foods that are high in calories such as avocado, peanut butter, and nuts.

Increase your omega three fatty acid intake. Omega 3 fatty acids help especially women to reset their body chemistry. This process helps you to put on weight quickly. Therefore try to consume lots of fish, beans, and leafy green vegetables.

Drink lots of milk. Drink milk atleast 2-4 times a day. Forget about the semi-skilled milk and go in for the full-fat milk. You can drink a cup of milk with every meal.

Eat more frequently atleast 5-6 times a day. Include lots of healthy carbs in your meals. Examples include potatoes, whole wheat bread, pasta, and rice. Eat them at least four times a day. Pack in lots of fruits and vegetables in your meal because they contain carbs as well. Instead of eating whole fruits, mix lots of fruits and make a huge cup of smoothie for your breakfast.

Introduce supplements to your diet. You can choose protein shakes to add to your calories per day. But do remember, that you should not replace them with a meal. It is an adult supplement to increase the calories intake. So you should still have 5 to 6 meals a day which is full of carbs, fresh fruits, and vegetables.

Exercise helps with weight gain. Commit at least 3 to 4 times a week for a minimum of thirty minutes. You will notice a difference in comparison to those who are losing weight. You need to do minimal cardio and lots of strength training. Try to keep your cardio to warm-ups and your cool downs. Try to focus on good quality strength training. You can use heavy weights as part of your training.

Instead of using light weights where you’ll be able to do 50 to 20 reps you should be able to do heavy weights, where you’ll only be able to do 8-10 reps. If you can do more than ten reps, you need to increase your weights. Always remember to rest your muscles, by this way you build muscle.

Try not to work on the same muscles everyday. Your muscles need 24-48 hours to recover. With a proper diet and workout plan, you can build up your muscle definition.

Exercise Plan to Gain Weight for Women

Tutorial: Joanna Soh

This training program is based on compound exercises. Compound exercises work more than one muscle in your body. They are more effective and efficient for muscle growth.

You need to perform these exercises 3 to 4 times weekly on every alternate day. It is not in the gym that you achieve growth, but when you rest and recover.

Follow your workout day with a rest day to assure full recovery and muscle growth. Spend no more than 60 minutes per session.

The best way to determine the right weight for you is that you should lift six reps or more. But not more than 12 reps of an exercise.Increase your weight if you can lift more than 12 reps. If you can’t do even six reps, then decrease your weight.


10 exercises, 4 sets per exercise:rest 45-60 seconds between sets

  • Set 1 try 12 reps
  • Set 2 increase your weight to 10 reps.
  • Set 3 increase the weight so you can only do eight reps
  • Set 4 lift even higher weights so you can do only six

The goal is to achieve muscle fatigue where your body will not be able to lift the same weight or perform at the same intensity, as before. Do this exercise plan for 4-6 weeks. As you progress,try to lift even heavier weights, and increase the sets to 5 or 6. So here is the workout.

  • Squat
  • Bent-over row
  • Pushups
  • Lunges
  • Chest press
  • Shoulder Press
  • Deadlifts
  • Supported Pull up
  • Tricep Dips
  • Spiderman planks

Best Beginner Total Body Toning for Women Under 10 Mins

Tutorial: Joana Soh

Squat and Tricep Pushback: Spread out your arms. When squatting down, bring your arms forward and push it back.

Knee Pushups: Get down on the mat. Keep your chest apart. Lift your toes off the floor. Go down as low as you can and come up.

Lunges with Oblique Twist: Start with your right leg, step forward. Keep one leg back down. When you’re down, turn your body. Come back up. Switch sides.

Plank: Stay on your knees,Bring elbows forward, keep them at 90 degrees. Lower your bum, and hold in this position for 30 seconds. You can also hold this position with your toes. Remember to keep your body in a straight line.

Total Body Strength Training and Core Workout for Beginners

Tutorial: Fitness Blender


  • 5 min warm up
  • 16-minute interval style workout
  • 5 minute cool down

Warm Up

  • Push- Pulls: Push your hands in front of you and pull back.
  • Arm Circles: Rotate your arm back, reverse the direction and switch sides.
  • Torso Circles: Rotate your torso in a circle.
  • Up and Overs: Raise your knee high up and move it to your side.
  • Side Lunge: Raise your leg up to your chest and touch with your hands.
  • Jumping Jack: Do your jumping jacks slowly and then increase speed.

Interval Style Workout

  • Pushups: First do half of the pushups on your knees and the other half on your toes.
  • Toe Touch Crunch: Lie flat, crunch up and touch your toes and follow it up with Push Ups.
  • Squat: If you want to increase the challenge do single leg squats.
  • Russian Twist: Sit on the floor, keep your hands straight and rotate your torso.
  • Supine Pushup: Lie face up, press elbows and lift your chest up.
  • Oblique Crunch: Lie on your side, crunch and touch your legs.

Follow it up with

  • Alternating Lunge
  • Oblique crunch

Cool Down

Complete your workout with this set of cool downs.

  • Chest stretch
  • Arms cross stretch
  • Backstretch
  • Toe touch
  • Seated toe touch
  • Deep glute stretch

Total Body Conditioning Workout

Tutorial: Athlean XX for women

Front Raise: Start with your dumbbells, take them up to eye level and back down. Do 15 reps.

Lateral Raise: Raise your arms laterally along with those dumbbells.

Bent Over Fly: Slightly bend over your legs and do a fly.

50 Jump Squats: Squat low down and jump.

Catch Jump Lunges: Try 50 of those. Do jump lunges and catch.

Squat Kick Out: Perform a deep squat and kick out. Do 50 reps.

Curl: Keep your abs in and do the curls with dumbells. Do 12-15 reps.

Press Up Overhead: Keep your abs in, knees slightly bent and pressed up with a sandbag or your weights. Do 20 reps.

Row: Start with your knees shoulder width apart, slightly bend and keep your abs tight, shoulders back, and pull the weight. Try 12-15 reps.

Bicycle Crunches: Lie face up, keep one leg straight and one leg bent. Twist your body, touching your elbow to your knee. Perform 50 reps.

Four by Fours: Do 25 reps and follow it up with V-Ups.

Power Poses to Gain Muscle with Yoga for Beginners

Yoga increases your strength while keeping you focused on your health, nutrition and fitness goals. “There’s no need for beginners to be intimidated by all of the advanced asanas and transitions they see. The key is being humble enough to dedicate yourself to mastering the basics.”-Kino MacGregor, Yoga Teacher

Try these poses to gain strength

  • Meditation pose
  • Downward facing dog pose
  • Dolphin plank pose
  • Equal balancing pose
  • Beginner side plank

The above sequence builds your strength. Try to focus on the essential elements, of a strong, stable shoulder girdle, a firm core, and a balanced mind. You will feel the magical life of strength starting to take shape.

Ultimate Beginners Full Body Workout

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For the first two weeks, practice lighter weights. For the second two weeks, start with light warm up, then choose a slightly heavier weight. For weeks 5-8 try a more challenging weight for your second and third sets.

Follow this work out three times per week on consecutive days.

Weeks 1-2 (2 sets, 15 reps)

  • Barbell bench press- Medium Grip
  • Lying T- Bar Row
  • Seated Dumbbell press
  • Standing dumbbell press
  • Dip machine
  • Lying leg curls
  • Ab crunch machine

Weeks 3-4 (3 sets: 15, 12, ten reps)

  • Barbell bench press (medium grip)
  • Lying T-bar row
  • Seated dumbbell press
  • Standing dumbbell press
  • Dip machine
  • Leg press
  • Lying leg curls
  • Ab crunch machine

Weeks 5-8 (3 sets: 12, 8, eight reps)

  • Barbell bench press (medium grip)
  • Lying T- bar row
  • Seated dumbbell press
  • Standing dumbbell press
  • Dip machine
  • Leg press
  • Lying leg curls
  • Ab crunch machine

Kelly’s Calorie Torching, Muscle Building Workout

Tutorial: Fitness Blender

Workout Structure:

Groups of two exercises
40 seconds on 15 seconds rest x2

Deadlifts: lift 24 pounds in each hand. Bend down and lift your weights carefully.

Lunge Row: lift 9 pounds in each hand. Come into a lunge and row with your opposite arm.

Ski Squat Tricep Extension: Keep your feet close together, squat down, pull your elbows up to the air at your sides. Extend.

Deadlifts Toes Out: Keep your toes pointed out and lift those weights.

Deadlift Toes In: Keep your toes pointed in, sink back down and push back up.

Crusty Lunge Curls: Step behind and across your body and curl.

Water Break

Halo + Good Morning: Hold one weight with both your hands. Rotate the kettlebell around your head in opposite directions and bend down.

Follow it up with the

  • Squat + overhead press
  • Wall Sit lateral raises
  • Side lunge ventral raises
  • Bridge and chest press
  • Backbow pulls and
  • Bridge +chest press

Make sure you cool down and stretch. Drink lots of water and eat clean.

Body Firming HIIT Workout for Beginners (Home Exercise Routine)

Tutorial: Fitness Blender

Workout Structure: 4 minutes warm up: 17 minute HIIT, two rounds

Stretches: Crossover toe touch stretch: Complete these stretches with 15 seconds on each side. Then switch legs. Follow it up with

  • Standing crisscross crunch (1 minute)
  • Torso rotations (30 seconds)
  • Alternating high kicks (1 minute)
  • Leg swings 30 seconds on each side

HIIT Workout:

For each exercise 20 seconds active, 10 seconds rest x3 two rounds

  • Jumping jacks
  • Ski squats+kicks
  • Traveling pushups
  • Crisscross Crunches
  • Fingertip to toe Jacks
  • 2-minute active rest


Working all your major muscle groups allows you to build a symmetrical physique. It also prevents muscular imbalances that can arise when you favor some body parts over others. Imbalances can lead to serious injuries. Since you’re a beginner, it’s important to practice the basic movements, before using more challenging weights.

Decades of research evidence points out that doing 3-4 sets of a given exercise produces maximum benefit. Typically you should do a warm up set or two of that movement before tackling more challenging weights.

It’s always wise to use multi-joint moves because you can use heavier weights and therefore enjoy greater muscle and strength gains. As a beginner, you’ll choose lightweight, but as you progress, you should try to use more challenging weights, those in which you reach muscle failure by 8-12 reps with good form. If you’re training for strength, choose even heavier weights.

It’s essential that you take a short rest between sets. Your muscles get fatigue during a set. So they need time to remove the lactic acid and changes in the pH that build up in the surrounding tissue. Getting 48 hours of rest between workouts is wise.

Finally, strive to do a little more in each workout. If your body’s musculature improves and you keep on doing the same exercise, your muscles won’t grow any further.

Avoid falling into the rut of repeating the same workout, week in and week out. Strive to do more reps or increase the weight from one workout to the next. Give your muscles the progressive stimulus to make positive improvements.


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