According to what I’ve read these are exercises physiologist Richard Cotton calls max-muscle, min-time exercises. Not only do these moves save time, they also burn plenty of calories and mimic real life more accurately than the standard bicep curl. So continue reading for our 5 exercises you can do at home with a pair of dumbbells. Once you notice the difference it makes in how you look and feel, you’ll be hooked.

Pose 3 : The Bicycle

A: Lie on your back with bent knees and feet on floor. Press lower back into floor. Cup hands lightly over ears. Lift left foot off the floor until left knee points toward ceiling. Extend right leg, lifting it slightly off floor. Exhale slowly, curl torso upward, and touch right elbow to left knee; lower to starting position.

B: Repeat on right side, touching left elbow to right knee. Do 10 reps.

Too much, too soon? Instead of incorporating your upper body, just keep shoulders and head flat on the mat. Eventually, start to curl up.

Why do it now? You might think the Bicycle is an old-fashioned ab exercise, but a study of 13 abdominal exercises at San Diego State University (SDSU) found it to be the most effective midsection strengthener. “It requires constant abdominal stabilization, as well as body rotation. And in this study, it generated the most muscle activity in the obliques (side abdominal muscles),” says Peter Francis, PhD, an SDSU biomechanist.

Here is the second pose of the 5 moves. It is very helpful to me especially since my work relies heavily on using computer. I think I am actually spending 10 hours a day sitting in front of a computer. No wonder my back is slightly hunched and always aching. This move really save time, and I can feel that they are burning plenty of calories. But, let us see – anyway, I am just still on my first week doing the exercises.

Pose 2 : Squats With Lateral Shoulder Raises

A: Holding a 5- or 7-pound dumbbell in each hand, stand with feet a little wider than hip-width apart and toes pointed outward slightly; knees should be slightly flexed and back should be flat. Focus on a spot on the wall that’s 45 degrees above eye level.

B: Slowly lower to a sitting position, keeping weight on your heels and allowing yourself to lean forward slightly. As you lower, raise arms, keeping hands at 10 and 2 o’clock. Once thighs are parallel to the floor, stand up, pushing through heels to starting position as you lower weights to your sides. Lower into a squat, this time lifting arms straight out to sides, to shoulder height. Once thighs are parallel to the floor, stand up as you lower weights to sides. Repeat the sequence 10–12 times.

Too much, too soon? Place a stability ball between your lower back and a wall, and then squat.

Why do it now? Rafael Escamilla, PhD, a certified strength and conditioning specialist, compared squats to leg presses to measure muscle involvement. Squats came out on top. Not only do they work your upper legs and glutes, but they also strengthen the lower back and calves.

Back to 5 Move to a Fit, Fab You
(by: By Sarah Bowen Shea from living . health .com)

My new moves… hopefully for a fit and new me. Upon looking at the picture, at first I thought is was just that simple. And, to my surprise, I felt that my core is really weak. I really can’t lift both my legs and arms longer than 5 seconds. But I love how it feels when I am stretching my body. So hopefully, with continuous exercise, it can help strengthen my core.

According to what I’ve read these are exercises physiologist Richard Cotton calls max-muscle, min-time exercises. Not only do these moves save time, they also burn plenty of calories and mimic real life more accurately than the standard bicep curl. So continue reading for our 5 exercises you can do at home with a pair of dumbbells. Once you notice the difference it makes in how you look and you’ll be hooked.

Pose 1 : Superwoman

A: Lie flat on your stomach with arms and legs extended flat on floor.
B: Lift both legs and arms a few inches off the floor; hold 5 seconds and lower. Repeat 10–15 times.
Practice this pose to strengthen the muscles in your core, while reducing your risk of lower-back ijury.

Too much, too soon? Lying on your stomach, arch legs upward and place hands along-side face to support your body weight. As you progress, do the move with hands placed near your armpits. In time, alternately lift your extended right arm off the floor while lifting your extended left leg; then left arm, right leg. Finally, do the full Superwoman.
Why do it now? Your lower back, along with the abdominal, hip, and lateral trunk muscles, make up your core. According to a study of college athletes, “when you have weakness in these muscles, there’s a greater tendency to get injured,” says Irene Davis, PhD, a professor of physical therapy at the University of Delaware. “Women are closer to the injury threshold because they tend to be weaker in the core than men.” Strengthening your core helps your entire lower half function more efficiently, and it reduces your risk of lower-back injury.

Back to 5 Move to a Fit, Fab You
(by: By Sarah Bowen Shea from living . health .com)

Hiya!
I saw these moves when my attention was caught by Heidi Klum and Cameron Diaz’s “fusion” workout. I am not particularly sure if they are actually doing it too, but I got the link from the caption of the picture .

WORK YOUR ‘CORE’

Celebs including Heidi Klum and Cameron Diaz flock to mind-body spa Exhale in New York and L.A. for its Core Fusion classes, a blend of Pilates, yoga and core conditioning, to sculpt their bodies. Give the workouts a try with the Exhale: Core Fusion Body Sculpt DVD. Taught by founders Elisabeth Halfpapp and Fred DeVito, the five 10-minute exercises aim to target and tighten your muscles. Plus: Get your body in gear with Health . com’s five moves to a more fit you! – Serena Kappes

Honestly, I am not getting enough exercise anymore. I am in a bad on-and-off diet, and always planning (just planning) to exercise everyday. Thankfully, I am not yet overweight, but the unwanted fats on my body, especially on my waistline are making me less confident lately. I am looking for an effective exercise that would fit to my schedule. So, when I read this one, I’ve decided to give it a try and hopefully I will have something good to blog about its effectiveness on the next few weeks. Good luck to me.

So, here are my new moves hopefully to a fit and new me:

Move to a Fit, Fab You

(by: By Sarah Bowen Shea)

Pose 1: Superwoman
Pose 2: Squats With Lateral Shoulder Raises
Pose 3: The Bicycle
Pose 4: Bent-Over Row
Pose 5: Pilates Push-Up

Aside from the worldwide oil crises, our country is being concerned today with the tremendous growth of the number of Filipinos being born each day.

The church is very strong on their stand against artificial method while many are saying that natural approach is not effective anymore.

Both parties are just concern about the welfare of families here in our country, but please let us not focus our attention on the who’s who of both parties or if what method is proper but instead on the real issue.

Economic Stability

Having a bigger family is not against the any law. Big or small family can always be a happy family, were the love and support of each member is abounding as long as the economic situation of the country is stable.

Provided that the economic situation of the country is good and both parents have a steady source of income and which can suffice to provide all the needs of their children and their self as well.

Respect Children’s Rights

It is the right of each child to enjoy life to the fullest; it is their right to be love, happy and to be well-cared.

No one has the right to take the life of an innocent just because you cannot support these needs. Respect their right, before trying to bring out a new life in this world be conscious enough and respect the rights of the children.

Reproductive Education

Proper education is always a better method. If both parents are aware of their reproductive health and well educated about the different methods of family planning, they themselves can choose and plan the best method for them.

Respect for Woman

Above all, it is just all about respect! It is very dangerous for  women’s health to give birth several times and each pregnancy is both full of joy, pain and danger. So, please respect that and same goes for women respect yourself and don’t let your man abuse his right to your body.

To help Mother Nature recuperate itself it is good to recycle, recycle and recycle and recycle some more… But to stay away from Cancer, avoid recycling used plastic bottles in drinking water. Why? Because according to studies, chemical released by plastic water bottles can cause cancer (It is not the water that affects you but the chemical released from the bottle)

How to avoid:

1. Check the bottom of the bottle there should be a triangle sign and there will be a number on it.
2. If the number is higher than or equal to 5 –> then this bottle is safe to use. 
3. Numbers under 5 will release the chemical. For most bottled water, the number is 1. So stop REUSING those bottles. 

  Recently a text and internet message is circulating, saying that it is most dangerous for us women to drink bottled water left in the car because this has been identified as the most common cause of the high levels in breast cancer. The doctor said that the heat causes toxins from the plastic to leak into the water and they have found these toxins in breast tissue. Use a stainless steel canteen or a glass bottle when you can!!! 

WHAT WE SHOULD KNOW:

• The numeric codes that you see on many plastic items are used to help sort post-consumer plastics for recycling purposes.  
• Different types of plastics are sometimes referred to as “resins” and the numeric symbols are known as “Resin ID Codes.”
• Each number (1 through 6) signifies a specific type of plastic and usually appears inside a small triangle (often formed by three adjoining arrows) imprinted on the bottom of a plastic item.
• The number “7” is used to represent a group of other plastics or combinations of plastics.
• Resin ID codes are not intended to provide guidance on the safe or appropriate use of any plastic item and should not be used for this purpose.