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How to manage stress naturally
Stress is not a disease, yet it can aggravate numerous conditions relating to degenerative diseases. It is known to bring on throbbing pains to the body of drug addictors.<<read more>>

On the go …no time for the GYM? Try these time-saving workout tricks!

We all want to go the gym and workout for a tight butt to fit into those hot pair of jeans and a rip abs for those mid-drift blouses, but the thing is…. some of us really don’t have the time!
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Warm up and stretches

TO WARM UP, DO SOME MOVEMENTS TO INCREASE YOUR GENERAL MOBILITY.

TRY 20 OF EACH OF THE FOLLOWING:

• ALTERNATE KNEE-LIFTS
• ALTERNATE LEG CURLS
  
• GENTLY CROSSING YOUR ARMS BACK AND FORTH ACROSS YOUR CHEST.

STRETCHING IS A REALLY IMPORTANT PART OF ANY FITNESS REGIME BUT IT’S BEST DONE AT THE END OF A WORKOUT.

• EACH STRETCH SHOULD BE HELD FOR 20-30 SECONDS. Ensure you relax as much as you can and make sure you exhale as you move into a stretch.

• For your neck, simply take your right ear to your right shoulder and hold. Then repeat on the left side.

• For your back, sit back on your feet and slowly stretch your arms forward until your forehead is touching the floor.

WANT A BETTER BUTT?!!!!!!!!!

1. DO SQUATS (right and left)
   
   WITH YOUR FEET TOGETHER, STAND BEHIND A CHAIR AND HOLD ONTO THE BACK.  Lift  your left heel off the ground, keeping your toes on the floor, and put all your weight onto your right foot.  Now squat back, keeping good posture.  Lift back up, pushing through your heel and squeezing up through your bum.  Repeat 10-15 times and then change legs.
   
   
   
2. BUTTOCK SQUEEZES
   
   STAND TALL (hold onto a chair or wall for support) without leaning to one side, lift your right leg off the floor.  Now raise it behind you, turning your knee and foot slightly outwards, squeezing your buttocks and hamstring.
   Repeat 10-15 times and then change legs.

CRUNCH TIME!
This works your abdominal!

Lie face up on the floor with your knees bent and feet flat, hip-width apart and far enough away from your body so you can relax your hip and glute muscles.  Place your hands behind your head with your fingertips just touching and your elbows wide but rounded slightly inward.  Crunch your abdominal, moving your head, neck and shoulders as one unit.

Once your shoulder blades clear the floor, pause as you exhale, then slowly lower to the starting position. Do 3-4 sets of 15

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