Hello: Long Time No Post

Hello FLOW readers,

Long time, no blog! Did you miss me? I did…

Exercise Of The Week: Triceps Kickback

When you have sculpted triceps — you can wear whatever sleeveless tops you want! Sounds good, right? Say goodbye to upper-arm jiggle by practicing this move.

Does sweating mean you're burning more fat?

Credit: shape magazine

Surely there's no better sign of an awesome, gut-busting workout than finishing in a pool of sweat? Not so, says the experts – but that doesn’t mean you shouldn’t try.

Tip Of The WeeK: Staying Hydrated Helps You Lose Weight

source: Google image

Can drinking few extra glasses of water per day help you lose weight? Here’s how: According to several studies, drinking more water can help you shed those unwanted weight, especially when combined with a healthy balanced diet and exercise. But why is this?

Challenge Of The Week: Use The body You Have To Create The Body You Want

When you need a go-to routine that use zero equipment, delivers visible tightening and trimming results, this is a circuit you can stick with. You can build lean muscle and torch unwanted fat in less than 30 minutes

Surprising Reasons You're Not Losing Weight

Did you know drinking 2 to 6 cups of water every day can help you shed pounds? Small changes like these can help make a big difference.

Tip Of The Week: Plan. Prepare. Perform

Plan your work and work your plan.  If you want to be efficient and successful, this is a good motto for all your activities, but it is particularly important when it comes to planning your weight loss journey or even lleading a healthy lifestyle.   

Motivation Monday: What A difference Switching To Healthy Lifestyle Makes!

I celebrate my 2 year lean-versary and 3 year 11 months fit-versary! If someone told me years back I can be fit (I don't have any sport background, I'm that lazy! LOL) and or change the way I look aesthetically, I would have laughed so hard and peed on myself.

Exercise Of The Week: Elliptical training

Elliptical training is using the elliptical trainer. Elliptical trainer or cross-trainer (also known as X-trainer) is a stationary exercise equipment used to simulate stair climbing, walking, or running without causing too much pressure to the joints, hence reducing the risk of impact injuries.

Tip Of The Week: Stretching

Stretch properly after every workout session

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At the end of a workout, the last thing to do is to properly stretch your whole body stretch and cool down. It promotes proper blood circulation, reduces muscle soreness, improves flexibility and prevents post-workout cramps.

Exercise Of The Week: Burpee

photo credit: Run like a Girl

Burpee is an awesome, calorie-burning, strength-building, total body exercise.

Fitness Crush Friday: Fitness Blender's Daniel and Kelli Segars

Photo credit: Fitness Blender

A Husband-and-wife certified Trainer team, Daniel and Kelli Segar’s Fitness Empire Silently Rising on YouTube

Tip Of The Week: Hacks To Achieve 30 minutes Exercise Daily

30 minutes exercise a day is possible and easy

Having a regular exercise schedule that is developed for your specific needs is a great way to improve your health. But sometimes we don't have time to make it to the gym. These days, it seems like everyone is working more hours and it’s practically difficult for one to take out 30-40 minutes at a stretch daily for walk or any exercise.

But do you know you can exercise in bits, as in exercising in breaks 10 minutes spread throughout the day.  You think it wouldn't help much, right? ...then please read this....

Exercise Of The Week: Biking

Photo credit: Coalition for Clean Air

Biking is a healthy, low-impact  aerobic or cardiovascular exercise. Biking sociable and provides a great workout. Suitable everyone, any age or level of fitness. It is also fun, cheap and good for the environment.

Did You Know?

Photo credit; Google

Hemp seeds are powerhouse food?

Tip Of The Week: Smart Ways to Lose Weight While Breastfeeding

Photo credit: Huffington post

Struggling to lose weight while breastfeeding? You are not alone! Here are best ways to lose weight while breastfeeding without affecting breast milk supply.

Exercise Of The Week: Alternate Heel Touch

Photo credit: workout labs

Alternate heel touch is a great obliques exercise you can do at home to tone up your side abs fast!

You want a strong, defined abdomen to power you through exercises and to look good in a snug-fit clothes? That is where the heel-touching exercise comes in.

The Dangers of Gaining Too Much Pregnancy Weight

 

 

When hormones begin to fluctuate, stress levels skyrocket, and appetite begins to do strange things, some people find it very hard to eat, and others find it very hard to stop eating. When you are ravenous all the time, or just stress-eating, it’s tempting to justify overeating. “I’m pregnant; I can eat what I want, right?”

Recipe: Shrimps Nkwobi

Nkwobi is a spicy delicacy of the Igbo tribe in Eastern Nigeria, which can be described as a very thick sauce, traditionally made with palm oil, blended spices, hot chili and... cow foot!

Well, I'm breaking out of the shell of tradition and culture, and what is cookery correct 😜😜😜

Tip Of The Week: Making Healthy Choices in Your Daily Life

Photo credit: Printerest

It’s never too late to take the big leap! Start today. Baby steps, that’s all it takes to start taking healthier decisions. That means making healthier choices in your everyday life.

Exercise Of The Week: Walking

Photo credit: The Health Site

Walking is one of the simplest ways to get active and stay active.There's no fancy equipment is required but that doesn't stop walking from being a powerful form of exercise.

Is Expired Food Really Bad for You?

 

The dates that matter, and the dates that don't.

Ready to get in on a little secret that food manufacturers don't want you to know? Expiration dates are pretty much BS (though there are some exceptions, as you'll read below).

Fitness Crush Friday: World Records' Oldest female bodybuilder, Ernestine Shepherd

"Age is nothing but a number, and you can get fit." Those are a few of the many wise words of Ernestine Shepherd, the world's oldest female bodybuilder — she was born in June 1936, making her 80 this year.

 
At 74, Baltimore grandmother Ernestine Shepherd is the Guinness World Records' oldest female bodybuilder.

Tip Of The Week: Don't Starve Yourself To Lose Weight

Where does that leave you? Starving to lose weight (sometimes called crash diet) is one of those "quick-fix" remedies for weight loss that individuals think of first. You need to understand that starving is not the way lose weight.

Challenge Of The Week: Brutal Abs Tabata

Photo credit: Project Swole

This HIIT workout is guaranteed to leave your core tight and burn inter-muscular fat. Simply put, tabata workouts are short and extremely effective! You will have a fat burning total-body workout in a matter of minutes.

Did You Know That Celery

...is a vegetable in the plant family called Apiaceae. The benefits of celery start with it being an excellent source of antioxidants and beneficial enzymes, in addition to vitamins and minerals such as vitamin K, vitamin C, potassium, folate and vitamin B6.

Tip Of The Week: Secrets To Losing Weight

Good advice is difficult to come by - especially when it comes to healthy eating and fitness tips. To be committed to living a healthier lifestyle is hard — and certainly you will meet challenges every single day. When times get difficult, consult this list of true -and- tried tips from ME, my mentors/motivators who have been there, done that, and succeeded — along with some I researched online during my weight loss journey.

Motivation Monday: Exercise For Wellness

 

You know exercise is good for you, but do you know how good? From boosting mood and self image to improving sex life, find out how exercise can improve your well-being.

Exercise Of The Week: Squat

Photo credit: New Health Advisor

  

Squat is a compound, full body workout that trains primarily the muscles of the thighs, hips and buttocks, quadriceps and hamstrings. It one of  the most critical workout that all women (even men too) need to include in their exercise routine. Aside from building leg muscles, squat enhances balance and mobility as well as toning your backside and abs.

Recipe: Healthified Chocolate Pudding

 
Get excited! You are gonna to LOVE this. This chocolate pudding recipe mixes the deliciousness of a decadent chocolatey goodness with the healthiness of an avocado and some super-foods.

Tip Of The Week: Trade Supplements for Tea

Image credit: Irish Times

Drinking all-natural green tea is an excellent way to boost your weight loss and your health. Not only does it have the power to stoke your metabolism,

Exercise Of The Week: Tabata Workout

 

Most of us live a busy live and there are a lot of individuals who simply claim that they don't have
time to exercise or to go to the gym for a long session workouts  The good news is that you don't need to long session  workout to burn some serious fat. All you need is four minutes.

Tip Of The Week: 5 Ways to Calm Hunger Pangs

Do you start getting hunger pangs at 11:50 a.m. in anticipation of lunch? We've all been there. The cause is the hormone ghrelin; released when the stomach is empty, it sets off a chain reaction in the body to make you hungry.

Exercise Of The Week: Jumping Jack

 

From boot camp  to circuit training, jumping jacks are been featured in many hardcore workouts.

Tip Of The Week: Meal Prep

‎Prepare Your Meals Ahead of Time

Preparing your meals ahead ensures you don't end up skipping meals or eating junk as well stay on track with your calorie count.

Exercise Of The Week: Dance

Photo credit: lists10.com

Dance is a weight-bearing activity, which builds bones. It's also great for your upper body and strength.

8 Common Unhealthy Ways to Lose Weight

Photo credit: Rediff

There are a number of ways to lose weight that can be hazardous to your physical and mental well-being. Here are several of the common worst ways to lose weight.

Tip Of The Week: Spreading The Truth!

Butter

Unless you are knowledgeable about the history of nutrition science, you may believe/have believed that butter is just terrible for you – that it causes obesity, heart disease, and all sorts of other horrible illnesses.

Motivation Monday: You Don't Have To Be Great To Start...

Challenge Of The Week: 30-Minute Fat Blasting HIIT Workout

Photo credit: workout magazine

Got half an hour? Try this longer workout to challenge your upper and lower body as well as abs. (Fun fact: This will burn more calories than 30 minutes spent on treadmill walk!)

Do Know That...

 

Bitterleaf is a healing and medicinal plant?

Tip Of The Week: Kitchen Scale - Your Best Healthy Eating Tool

First of all, get your hands on a kitchen scale so you can weigh out accurate portions. This is best-kept secret for calorie counting!

Exercise Of The Week: Elliptical Training

Elliptical training is using the elliptical trainer. Elliptical trainer or cross-trainer (also known as X-trainer) is a stationary exercise equipment used to simulate stair climbing, walking, or running without causing too much pressure to the joints, hence reducing the risk of impact injuries.

2 Years Blogaversary!!!!!

 

Celebrating 2 years blog anniversary, yeepee!

Exercise Of The Week: Areobics Workout

Photo credit: justdakhila.com

Cardio and Aerobics are used interchangeably in the fitness world, however they are slightly different.  According to the website,  LiveStrong,.” Cardio refers to your heart, stemming from the Latin “cor” and Greek “kardia.” Thus aerobic exercise is defined as exercise that promotes a greater oxygen intake and cardio exercise is exercise that promotes a greater heart rate. You cannot have one without the other.

Are You Burning as Many Calories as You Think?

Every morning you crush your treadmill session and revel in the total number of calories burned glowing on the screen. Sorry to damper your post-workout spirits, but that number is probably incorrect.

Tip Of The Week: Top Best Apps To Help You Achieve Your 2017 Fitness Resolutions

Facebook, Twitter, Instagram, SnapChat—you likely know about the big-name apps that help you connect with loved ones, share photos or listen to music.

But what about the apps that can help you improve your health?