Connect with us


Everything You Need to Know about the Gaps Diet



Image Source:

With all the different diets available right now, the best thing anyone can do is learn about the diets and find out which one to follow. The GAPS diet is a derivative of the SCD or Specific Carbohydrate Diet. This diet is primarily focused on avoiding foods which are hard to digest. Such foods may cause damage to the body’s gut flora. People on the GAPS diet will then have to replace these foods with nutrient-dense options. This will give the lining of their intestines a chance to strengthen and recover.

GAPS stands for Gut and Psychology Syndrome and its protocol was created by Dr. Natasha Campbell-McBride. The protocol is a short-term diet along with healthy lifestyle changes which are meant to heal a person. She used this protocol to treat her son who has autism. This diet is meant to treat 3 underlying causes of common diseases. These are nutrient deficiencies, imbalances in the gut flora, and leaky gut.

Image Credit:

Simply put, this diet consists of the following:

  • Avoiding complex carbohydrates because they nourish pathogenic bacteria.
  • Focus on fermented foods and probiotic supplements to restore the body’s gut flora.
  • Focus on traditional foods which are nutrient-dense to heal nutrient deficiencies.
  • Reintroduction of a specific series of foods.
  • Healthy lifestyle changes including detoxification and other steps to boost the immune system.

A Brief History

Dr. Natasha Campbell-McBride was the one who designed the GAPS diet. She created it in Russia after she received her post-graduate degree. Back then, she was a neurosurgeon and a neurologist. When the doctor moved to the UK, she then received her degree in Human Nutrition. She wrote a book about the diet and now had a second edition.

In her book, she says that people need to understand the role and importance of the gut in a person’s overall health. Since the ancient times, people believed that many diseases start in the gut. Primarily, she created this diet to cure autism, which her son has. She claims that the diet can cure the disorder because its cause is an unhealthy environment of the gut.

According to Dr. Natasha, children develop gut flora which is abnormal from the very start of their lives. Because of this, their digestive systems aren’t good sources of nourishment. Instead, they become a major source of toxins. She further explains that when these microbes and toxins from the digestive system go into the bloodstream. When that happens, they also go into the child’s brain, which causes autism and many other diseases.

Who Should Follow the GAPS Diet?

The GAPS diet isn’t for everyone. However, it may be the factor which turns a person’s health around. Anyone who has been experiencing issues with their gut should start thinking about following this diet. This diet is also ideal for certain people who are experiencing various illnesses and diseases. Here are other diseases people may have which should make them start thinking about following the GAPS diet:

Anemia. People may not know it, but anemia starts in the gut. If a person has severe anemia and the body isn’t responding to medicines or iron supplements, it may be a sign of pathogenic bacteria overgrowth. These bacteria protect themselves by using iron build biofilms.

When there’s an imbalance of the gut flora, such bacteria and other pathogens create structures in the gut where they start living. In these biofilms, they conceal themselves from the immune system, so they can multiply and flourish. The GAPS diet addresses overgrowth of pathogenic bacteria, which may cure a person’s anemia.

Arthritis. This disease also results from an imbalance of gut flora and a leaky gut. When a person has either of these conditions, toxic components from the digestive tract go into the bloodstream. When this happens, they tend to stick to collagen muscles which are found in the joints. Because of this, the body’s immune system sees the collagen as toxic,so the immune system responds by attacking it.

Therefore, the GAPS diet may help in reversing one’s arthritis. The body will get better at managing inflammation by cleansing the toxins. It may also seal leaky gut, which will further promote the healing process.

Autism or a learning disability in children. Such disorders all begin with the gut-brain axis. This happens to be the communication between the bacteria and nerve cells in the gut and the person’s brain. This connection is very complex, and scientists are just starting to learn about it.

The factors which the GAPS diet targets help in the treatment and healing of autism or other learning disabilities. Another reason why the GAPS diet is beneficial is that when a person has leaky gut, the toxins may start reaching the brain. This may be the reason why the disorders aren’t improving.

Autoimmune disease. Usually, all kinds of autoimmune diseases start in the gut. Usually, it begins with a leaky gut. The bodies of people with leaky gut can’t detoxify properly. Because of this, the toxins spread through the body which triggers an immune response. Then the antibodies start attacking the body’s healthy tissues.

When a person follows the GAPS diet, he won’t be consuming foods which promote a leaky gut. Along with this, it also floods the body with foods which help rebuild healthy tissues. So, the leaky gut may seal up, and the body will be able to recover.

Chronic candida overgrowth. Although there is such a diet called the Candida diet, it doesn’t deal with the cause of the fungal overgrowth. Because again, the main reason for this is a leaky gut. The Candida diet starves the fungus but doesn’t treat the cause.

Since the GAPS diet deals with the cause, it’s a much better way to treat the fungal infection. The person will be eating foods which will promote the healing of the leaky gut, therefore fixing the cause.

Depression or a form of mental illness. Studies have shown that such illnesses aren’t head problems, they’re digestive problems. The GAPS diet also addresses depression, anxiety, schizophrenia, OCD, and bipolar disorder. A lot of people with these conditions have claimed that they achieved incredible results because of this diet.

The GAPS diet addresses neurotransmitter deficiencies. This is done by enhancing digestion of proteins and balancing the gut flora. It also works with hormonal imbalances and leaky gut. Such things help in treating these illnesses, therefore improving them.

Eczema. Until now, no one knows what causes eczema exactly. However, a lot of holistic practitioners believe that the main underlying cause is again, a leaky gut. It might even be caused by intolerances to certain foods.

It’s a fact that a lot of people who followed the GAPS diet were able to reverse the effects of eczema. Some of them have even said that they noticed results just a few days after beginning the diet. No matter what the case of your eczema is, you’ll benefit from such a diet.

Hay fever and allergies. Many people are unaware of the fact that the origin of seasonal allergies in the gut. For the body to regulate histamine, the gut flora needs to be in the right balance. Gut pathogens produce histamine. It’s an essential kind of neurotransmitter in the body.

But when these microbes keep growing because there isn’t enough good gut flora, there’s an overproduction of histamine. This causes the body’s functions to react to the histamine in negative ways. Remember, the GAPS diet helps bring back balance to the gut flora. This means that it deals with the cause of too many histamines.

Highly susceptible to colds. The human body has a lot of bacteria in the gut. Aside from this, most of the immune system resides there too. This means that when there’s something out of balance in the gut, a person may start experiencing different diseases, especially the common ones like colds.

So, people who want to lessen the risk of getting colds should consider going on the GAPS diet. It will give the body’s immune system a boost while keeping the gut well-balanced.

People who have taken (or are taking) oral contraceptives. Studies have shown that oral contraceptives cause irreparable damage to the otherwise healthy gut flora. And the dangerous part about this is that when a woman conceives and gets pregnant, she may pass on her imbalanced gut health to her child. Then the child will pass it on to her child. That’s why it’s important to keep the gut flora healthy, especially for women. Aside from this, pills for birth control also cause different nutrient deficiencies as well as hormonal imbalances.

Fortunately, there’s a way to restore the balance of gut flora, and that’s to follow the GAPS diet. So, it’s highly beneficial for women who are taken or who have tried taking oral contraceptives in the past.

Stages of the GAPS Diet

The GAPS diet has different or phases. Just like most diets, the very first stage is usually the hardest, and it’s also the one which puts most people off. People who can’t keep up with a specific diet from the beginning won’t be able to maintain it until the end.

The Introduction Diet. Just as previously mentioned, this part of the diet may be off-putting to a lot of people. This is mainly because it involves intense modifications in a person’s regular diet. This stage comes with its sub-stages.

  • First, the person may only consume a very strict diet, water at room temperature, and probiotic supplements.
  • Second, the person may add new foods to the diet. These include raw egg yolks (organic), fermented fish and homemade yogurt. The person may also consume some types of soups, casseroles, and stews.
  • Third, the person may add even more foods to his diet. Such foods are squash pancakes and avocados.

As the diet progresses, the person may be able to add more and more foods at each stage. These foods are mainly vegetables, some meats, and fermented foods. Any foods which are baked must be avoided. In this diet, some people may remove fruit, nuts, and honey altogether. However, if a person’s body has a severe reaction to the diet, he may go back to the earlier stages of this phase.

Supplementing the diet. Since this diet is very restricted, it means that a person may pass up some foods which are rich in nutrients. So, people following this diet will benefit a lot from taking some select supplements. The most recommended ones include:

  • Digestive enzymes
  • Essential fatty acids
  • Mineral supplements
  • Probiotics
  • Vitamin supplements

Detoxifying the body. Aside from following the diet, a person may need to start detoxifying his body. This means that one needs to ensure that the body is free of chemicals. Some people drink fresh juices made from fruits, vegetables, and herbs to help activate and regulate the bile flow in the liver.

A coffee enema is also a popular choice, but it’s not recommended. This involves injecting coffee into a person’s anus. This cleanses the large intestines as well as the rectum. However, a lot of medical authorities and experts see this as very dangerous.

There are many ways to cleanse and detoxify the body. But a lot of people agree that the best way to do it is naturally. No matter what method a person chooses, he must first research how to do the detoxification as well as the side effects of doing it.

Tips for following the GAPS Diet

Image Source:

Before anyone starts thinking about following the GAPS diet, a person needs to do enough research. Each stage involves rules so one must be aware of all of them. It’s also important to look at the sources of the foods one will need for the diet instead. Go through different supermarkets in the area to find out where to buy the required food items. Here are some helpful tips for following this diet:

  • At each meal, be sure to combine vegetables (prepared in different ways) with fish and meats to balance the pH levels. Body pH levels which are too alkaline or too acidic aren’t ideal for the gut.
  • Avoid eating fruits (aside from avocado) with meals so as not to disturb the body’s digestion of the meats.
  • As much as possible, find food options which are organic and chemical-free.
  • Each meal must also contain a lot of natural fats. Animal fats are highly beneficial.
  • Also at each meal, consume a cup of meat stock or bone broth. This may help in the digestion of the meats and fats.
  • Focus on different fermented foods. If not used to such foods, introduce them to the body gradually. Also, try to observe how the body reacts to them.
  • Avoid canned and processed foods. These also include refined carbohydrates and foods which contain preservatives, chemicals, and artificial ingredients.


Continue Reading


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.

Continue Reading


Healthy Habits At Work to Boost Productivity



Image Source:

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.

Continue Reading


Start the Year Strong with This High-Performance Vegetable



Image Source:

(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


Continue Reading


8 Body-Improving Workouts for Beginners



Image Source:

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

                              Image Source: from

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.


Continue Reading