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HOW TO LOSE WEIGHT FAST AND EASY | 10 TIPS | WEIGHT LOSS | HEALTHY DIET |ASHY BINES

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Audio Text:
hey guys and welcome back to my youtube channel today’s video I’m going to be giving you my top tips to lose weight and be healthy these to me seem really basic but you know I do realize that some people are just starting out their journey or they haven’t done any research or they’re just so overwhelmed with so many programs and experts and youtubers and instagramers and personal trainers everywhere I know because I was once there it’s just like whoa where do I begin so I’m going to try and break it down today so you guys can just go okay these are simple steps that I can do and I can achieve and I can put in place it’s not too overwhelming you don’t have to cut out everything and just eat chicken and broccoli and you know run 22 kilometres a day that’s not what I’m about I just want to give you some basic steps to kickstart you and give you a little bit of energy and a little bit of motivation to maybe take the next step after that so here’s a couple of my favourite just basic tips that will really help you I think if you’re just beginning in your journey or you fell off the bandwagon you’re like oh I just don’t know where to start so here goes number one go into your cupboard get a big garbage bag and get rid of the crap I know that you’re like what I’m going to do with it just throw it out take it to a women’s shelter or a homeless shelter but get rid of your process crap if it’s not in your house and you’re starving you’ve only got fresh healthy ingredients you’re going to settle for that well unless you go and driving a takeout but overall if it’s not in your cupboard you don’t think about it I know myself if there’s chocolate or something sweet unhealthy in my cupboard I don’t know it’s there I eat it there’s leftover birthday cake I eat it it’s it’s there it’s screaming at me but if it’s not a new cupboard or your fridge then it’s a lot less likely that you’re going to actually consume it so do a big clean-out and start fresh number two start walking and no walking doesn’t feel like you’re doing a lot but it has so many benefits and it’s so good for your body on in the morning on an empty sky is the best time of day to do it to burn fat okay so if you can do this five to seven times a week you will notice massive changes in your bodies within a couple of weeks plus getting out in the fresh air it just doesn’t into your mind for me if I don’t start my day with a walk I just find I’m a little bit more stressing or not anxious but a bit more on edge let’s start the day with a walk moving my body moving energy and being in the fresh air I’m so much more happier I’m so much more motivated to eat well I’m so much more clearer with my thinking honestly trust me on this and it’s low-impact if you haven’t exercised in years or you’ve just had a baby or you’ve got a lot of weight to lose and you’re not quite ready to start an intense program or go into a gym just get walking I recommend minimum four to five minutes but the longer you walk the better obviously don’t go walking five hours you know what I mean if you can walk for an hour a day honestly one of the best tips I can do and it’s so easy it’s no pressure on your joints you can put music in you can put a podcast in or you can just enjoy the chirping birds get on it number three as soon as you get up always have a big glass of water personally I like to have warm want warm water with a wedge of lemon squeezed into it when you’ve been sleeping at night your body is so dehydrated so this just helps to one hydrate you get rid of some toxins and get things moving for the day if you know what I mean yeah I’m talking about it works it just helps to get things you know flushed out and moving right it also sets up if it’s warm it helps to set up your digest it I could never say that word your digestive system okay so I have five hundred mils that actually bought a glass that is five hundred mils so every single morning without a doubt I have that if you just have a cup that’s fine just have water in the morning and pop a bit of lemon in there number four have some type of plan it doesn’t need to be strict it doesn’t need to be too detailed but you need some sort of plan and goals in place have short term goals and long term so the short term ones are really there for you so each week that you can kind of fist palm them be like yes I would something and that kind of helps keep you motivated to keep going because weight loss in general is most the time it’s a long hard emotional journey and if you just set one long-term goal and it’s over here and here’s your starting position you take a little step it’s like oh it feels like it’s so far away to reach but if you’ve got those little goals that you’re achieving along the way that really helps you and motivates you to keep going and without a plan you’re kind of just like winging it and you need to have some sort of idea of what you’re doing and when you’re doing it so whether it’s committing to three or four walks a week it’s committing to your water and it’s committing to making sure that you have at least one meal with a whole plate of vegetable I don’t know whatever you want to do just make sure you have some sort of plan and direction to help you get towards your goal number five this one is really important I find especially working with females I’m guessing most of you following are females grab a buddy an accountability buddy someone to do with you so I want to support you if you don’t have someone that’s where a program comes in really handy if you can get face-to-face that’s awesome when you have classes you get to chat with trainers and other girls going through the same thing if you don’t have a gym if you’re in a remote area or you can’t afford a gym get an online program but an online program that provides support and obviously that’s something that we provide in all of my programs so we have forums where you get to speak with trainers that I put in there I’m in all of them as well so I touch base with everyone and just find having someone to talk to and understand what you’re going through with it with girls that just pose like I’ve having such a hard day I feel like giving up and all of a sudden there’s like 20 girls jumping on there giving them reasons not to giving them tips and just showing them a bit of love I find that is so important because I don’t know we all just have days we want to give up we all have days where it’s a bit harder and to have like a backbone of support that just can pick you up again it’s it’s just key number six I find this one and you can speak with another health professional or someone at a health food store or a naturopath but I would say most people have not done a full core of probiotics in a long time we get prescribed antibiotics and so many medications and pills and things that totally destroy our gut lining and good health starts with good gut health and getting doing a full course on probiotic just puts that good bacteria back in our gut and that helps our food to digest it helps our widens to be absorbed it helps our skin it helps our energy there’s so many reasons to have good gut health and doing a full a full course of probiotics is something I feel most people need to do every now and again so if you haven’t done it before go and speak to a health professional at the health food store most of the fineries on the gold crows have naturopaths in there or go and spoke in with an itch path and do a bit of research into it but I advise and I feel like most people would need it that’s something that you know really helps number 7 they say it takes three weeks to break a habit I say for a good solid month you’re going to be a little bit unbalanced but commit to this no alcohol no deep-fried takeaway foods so McDonald’s KFC Hungry Jack’s Pizza Hut all that kind of stuff and refined sugars really try to cut all three of those out pros like white breads and passes and candies and cakes and soft drinks all the obvious things that you know an awkward for you just commit to a month I’m not saying it’s going to be easy but you will feel the biggest difference in your body your bloat will go your skin will feel and look better you’ll just have more energy or have my motivation you’ll honestly feel like a new person you won’t have a hangover you ain’t just constantly feeling like I think some people forget how good they can feel because they’re so used to feeling like crap so for a month just promise me now from today commit that no alcohol no deep fried takeaway foods and refined processed sugars okay you got this number eight this one’s kind of optional but I find it’s the best way to track your progress is to take before-and-after photos they can be pretty confronting when you see a photo of yourself in a brown undies or bikinis you’re like oh my god like I didn’t realize where I am now like how did that happen it can be confronting but it’s also like a good kick like hard truth in your face like exactly where you’re at scales are really good like numbers but I find girls get really fixated on numbers and your body shape can be changing and things can be changing and someone’s the numbers don’t reflect that and then that can be really do motivating with taking photos the camera doesn’t lie you can physically see what’s changing what needs improving and I just think it’s the best way to track your progress that’s optional but I find it really helpful and really motivating number nine my last and final tip but definitely not the least don’t give up you’re going to have days where you’re like stuff this this is too hard I could do it I feel I just don’t want to do it like there’s going to be days like that I’m not going to lie to you but don’t give up or if you have a meal and it wasn’t on your plan or you felt bloated and crap after because it was a plate that wasn’t very good for you just move on you get straight back on the bandwagon get straight back on the horse and start again we’re not even starting again just continuing on one bad meal is not gonna undo all think it’s a plan undo all of your hard work just like one good meal is not going to get you in shape it’s your consistent actions that gives you a result if you’re consistently eating like crap and consistently not moving and consistently talking to yourself in a tone and language that pushes up put you down you’re consistently going to feel down and depressed and sad and crap if you consistently choose healthy meals if you consistently speech yourself like you do your best friend which is most likely really nicely and with a lot of love you consistently move your body you’re going to consistently feel good and look good okay so keep that in mind so really hope these tips have helped it’s just little things that and get you going if it did help please give me a thumbs up and give me some feedback below if you think someone could benefit from this video if you know someone that’s struggling and they’re like so overwhelmed they just don’t know where to begin share this video and hopefully it could help them as well I live and I love love love love helping all of you and I just love hearing feedback from you because your feedback motivates and inspires me to give more be more and do more for all of you I love you guys all so much to give it a thumbs up subscribe and until next time I will talk to you all on Instagram and snapchat Wow bye you

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My Top 10 Tips For Losing Weight

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Audio Text:
hey everybody today I want to do a video on some tips for getting healthy because I know a lot of people are looking to do that this time of year myself being included so I wanted to share some of my top tips secrets advice or just general things that have worked for me over the years as most of you guys know I struggled with my way a lot in my childhood and my early teens so I’ve come to realize two things that I need to do in my life to maintain my weight or if I want to lose weight well one of my points probably looking straight forward and not that difficult so losing weight or maintaining a healthy weight isn’t really a fasting there’s no extreme dieting there’s no secret or trick I’m going to share it like the green shirts with you guys but there’s no like magic to it it’s a lifestyle change that you guys need to do in the long run not just for one month not just the beginning of the year not just as a New Year’s resolution so all those these things you probably already know I hope this video can serve as a reminder to you to do more of these things and I hope that you can take away one or two points that you can start doing new in your life for this coming year so what do you want to lose weight maintain your weight or just generally be more healthy here are some of my top tips and secrets for that big day losing weight is 80/20 80% diet and 20% exercise how exact that is I’m not really sure but I do know that doing both works really well for me that let’s and lime tactic the first thing I want to talk about is moving more and a lot of people have a lot of excuses on why they can’t move more of the main things people have is they are too busy however if you have an hour any one of the day and I most guilty for this in the morning I either sit in bed or with my coffee I’ll sit on social media especially YouTube and watch youtube videos in the morning whoa and having my breakfast on my coffee then you have time to exercise my solution for you would be to get to the gym and watch YouTube or suit your social media thing on a treadmill on the bicycle or just doing something so if you have an area a day to spend on which most people do then you have an hour a day to spend at the gym and you can do two at once and give it a the only way to do it you can also do exercises at home so you couldn’t watch YouTube videos and follow along and do them you could go for a run outside it’s outside you can even walk up the stairs if you wouldn’t have Hartman building you can take the stairs up instead of the elevator you could walk more instead of driving park your car further away from your workplace and walk to your workplace little things like that they all add up to the only person that’s going to be hurting by your excuses is yourself even if it means multitasking I don’t know Judah’s it is well doing squats just find time to get some exercise in every single day my second point is to change things up when you do the same exercises day in and day out your body becomes used to it and it’s just becoming a challenge for it and you stop seeing results so people often will do things for a long time say two to three months and then they’ll say I’m not getting any further I’m not losing that last bit of weight that I’ve been trying to nothing’s working and that’s only because you need to change up your routine so make sure you do different types of exercises and with that I would say work out with friends because that’s always fun and keeps you going and you can both put in different ideas try out different classes maybe the gym you belong to offers different classes I would love doing martial arts or different dance classes or if you don’t want to again you could also join something fun like join salsa classes during ballroom dancing just be changing things up and challenging your body to be sure that you don’t get bored and give up and to be sure that you continue to see the results that you want my third point is timing you want to work out when you have the most energy I have learned that I need to get up and get a big wave like a banana or something to coffee and go straight to the gym and get it done first thing in the morning if I say it may work out later in the afternoon I’m going to work out it’d never get done when you work out at a time when you have the most energy you get the best workout you possibly can get in and for me it’s definitely great in the morning because once I do that and I have a good sweat and a really good workout I have those feel-good endorphins that last me all day long and I always have the best day after that so find that time that works really well for you both in your schedule and energy level wise and try to get in that good workout at least four times a week all right moving on to diet the number one thing that makes or breaks my diet is meal prep if I had nothing planned or nothing in my fridge I’ll often work all day or be doing something and then I’ll come home starving and nothing will be there so I’ll just grab the quickest google jump is through whatever which is usually a bag of chips and just scarf that down for dinner my solution to that is plan a week ahead set aside one day a week when you know you have an hour to to just write all your thoughts down search recipes figure out which types of foods you want to eat write down recipes write down things you want to make for breakfast lunch and dinner snacks and then organize all that and organize a grocery list accordingly go up there and get the food and just have a set plan ready and try to follow that as best as you can so once you have your meal plan and recipes ready and you’ve gotten all your groceries you can go ahead and click the food if you have a busy week if you’re in school if you’re going to work you can make big batches of food say something like a soup or a stew and then you can just put in the fridge or freeze it and just have it ready for whenever you need it really quickly whether that be for dinner or for lunch then you’ll be better the whole week with quick and easy meals that you don’t need to think about when you’re busy my fifth tip is to drink more water and I know everybody said that zero rely on myself but it’s true and I always need to remind myself all the time year after year that I need to drink more water it won’t go into the details the drinking water is really important so just always be sure to keep water on you I always drink a big glass of lemon water first thing in the morning I stopped doing that for a while but I started doing that once again this year and I really enjoy that if you’re completely hydrated you’ll tend to eat less because a lot of times when you think you’re hungry you’re actually thirsty so just keep water on hand if you feel hungry take a big glass of water and drink it wait about thirty minutes if you’re still hungry after that and get your home range to eat but all other times you are actually just thirsty and you don’t like water then just make it exciting you can add different fruits vegetables herbs my favorite is when a newcomer and peppermint it tastes so fresh and it just makes me drink so much more water when I have inside my sixth point is to eat a lot of fruits and vegetables and high-fiber foods this works really well if you want to lose weight and this is one of the tricks that I used so if we look at your stomach so it shapes something like this curate that’s a small storm and I push to do it okay so I’m not going to figure and preach a vegan diet to you guys most of you guys know I try to eat mostly plant-based but I’m not doing I’m not saying you should go vegan or plant-based but just take this into consideration to eat more fruits and vegetables so if we look at oil let me go get a throw oil to check the exact calories but I love from olive oil here it is a hundred and twenty six calories for 14 grams so let’s say report we are eating fats or oils that will take us about that much space 500 calories if you want to eat no red meat you might get a little bit more bulk in your stomach for that amount of calories but if you want to eat 500 calories of fruit and vegetables you’re going to be filling up your stomach really fast when I carrot that is okay so how do you know when you’re full when your stomach starts to stretch out the receptors will tell your brain to stop feeding so if you’re eating a lot of fat a lot of meat you’re going to need a lot of calories to fill up your stomach so that the receptors tell your brain to stop but if you eat a lot of fruit it will signal your brain earlier so what I’m trying to say if you eat a lot of fruits and vegetables in a high-fiber foods you can get the biggest quantity of food for the least amount of calories so you’ll feel full faster but you’ll have to consume less calories to feel full one of the main things that I had to change when I wanted to lose a lot of weight when I was younger it’s just dog eating earlier and that’s what I always come back to when I need to lose a few pounds and when I finally weight I would eat dinner around 5 p.m. and I was still after that I wouldn’t even snack at night here I tend to eat a little bit later maybe 6 or 7 so I feel like if you stop eating at least 4 hours before you sleep that’s my magic number for hours before you sleep then it’s a good way to lose weight or maintain your weight that is my hub long time around 10 p.m. or so when I’m on the couch watching TV I always want to snack on something salty or sweet like chips or candy or chocolate and then you go straight to bed and your body is in relaxed mode and it just stores all the fat and calories overnight and you gain weight if you don’t eat the food before bed you have enough time to digest your dinner and then when you’re sleeping and your body’s relaxed low then it’s just doing what I need to do instead of trying to digest all the junk food you just ate and store any excess and sometimes it’s hard to just totally cut off snacking I know when I was trying to lose weight when I was younger it was pretty much impossible so just quit over healthy snacks especially ones that are all like negative calories like celery or cucumbers sometimes you just need that crunch in that motion it’s not really what you’re eating it’s just more of a mind trick and my eighth point and final tip about diet is to clean out your cupboards if the food isn’t there you won’t eat it believe me it works for me all the time if there’s pips and junk food stored in my cover I don’t have a person that will just go and open the fridge even when I’m not hungry to just check with bear and walk away and I constantly do that all day nothing to do crazy or cover if there’s something there like tips I will think about it all day it will haunt me until I go and have that fun we probably at 10 p.m. so if it’s not there I won’t think about it and I won’t eat it so try to clear Hubbert the hardest part is living with someone so when I lived alone I justify that food and I didn’t eat it I didn’t worry about it I didn’t crave it now my boyfriend buys it and he stores a lot in the cover and a lot of times she just goes to work and leaves the house and I’m stuck with it all day because I spend a lot of my time at home doing my work here so what you really need to do is get on board with whoever you with with ask them to not buy it or get healthier with you or if they you have to have it ask them to just buy a little bit of it exactly what they’re going to eat for the next few days or something like if they’re craving a chocolate bar go on how to talk apart with your 510 and store nine in the cupboard in 51 another thing they could do is you could collect everything put in a basket and they can take it to work and have it out work in their desk in ETS I want to eat it and not eat it at night at home if you do it alone or you’re living with someone that wants to get healthier and eat less junk food – then just collect everything and get rid of it whether that be give it to one of your friends who wants to eat it donate it do something which days just get it out of your house and out of your sight and I guarantee you you won’t need it you have healthy fruits and vegetables already or I don’t know healthy cereal or healthier snacks you’re going to grab that especially if you don’t have your junk food in your cupboard so do yourself a favor and clean out those covers the last two secrets of mine that I want to share with you have to do with the mind because I feel like people don’t don’t really think about that or talk about that enough when it comes to loosing weight and I have to say that that was probably half the battle for me when I was trying to lose weight when I was younger it’s really a mind thing a a lot of the times we just feel discouraged you think you can’t do it or you’ll do it tomorrow we’ll do it the next day and it just becomes cut off and you become you go down this dark hole but one thing that really stuck in my mind a quote that works for me and I often think about is that you need to eat to live not live to eat and that’s what I tended to do before I would always just whiskey constantly be thinking about food and what I want me next and I would always think that those delicious things are the junk foods and those healthy things are not good and it’s not a good life to with the eat that way but once you change your mind and you need to live you eat things that are nutritious and good for your body and healthy for you and you eat the right amount you don’t need as many calories and you think you need to sustain your life so just need to live a good life instead of the other way around and take care of your mind do medication take long baths read books have a journal write down your thoughts regarding successes and achievement reward yourself not with food with other things like a spa day or I don’t know go and get a new pair of jeans when you go down a size those types of things really helped me and helped my mind stay really healthy and on track and focus and there were times that I would screw up and I would have a day where I just went up wind up in eight every kind of junk food I could get my hands on and I would feel bad about myself and then I would feel depressed and I was done is our fall but it’s really important to know that everyone does that but you just got to get back on track and tomorrow is a new day just start fresh and keep going because every day that you make the decision to live healthier whether that be just changing a few of your eating habits or adding some exercise is the day that you get closer towards your goal my pens and final tip is to get inspired surround yourself with people who inspire you whether that be family members or friends or people on social media I know for me when I follow accounts that really inspire me whether it be with positive quotes or the way they live their life or cooking and recipes or workout routines they do I always feel so much more motivated and inspired when I see those things like when I wake up and I see a girl working out at the gym and you do those taking a selfie the gym or she’s posting her workout routine that she’s doing right then I’m like I need yo is in right now get a whole bunch of inspiration and motivation around you and you’ll feel so ready to take your life into your own hands and just do more I take on the world and that’s all I got for you today guys if those are my 10 top secrets and tips for weight loss and health I kind of I’m not sure I’m gonna settle this I feel like it’s more for weight loss or how I lost weight or how I maintain my weight I don’t know if this remember you guys are a lot stronger than you think in your mind is a really powerful tool so if you want to do something just set your mind to it and get it done just try to work hard this year and make things happen let’s make you thousand seventeen our best year yet all right guys thank you so much for watching and I will see you very soon [Music]

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How To Lose Weight Fast and Easy (NO EXERCISE) – Weight Loss – Lifestyle – Healthy Diet – Abigale K

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Audio Text:
[Music] [Applause] [Music] and way close the so far away everything that you always dreamed up close to for you but she just can’t redeem it you know it gets a chance in your face in the dog is more frustrated impatient wait we live take one step back time and no need to rush [Music] why [Music] I know [Music] how to lose weight with no exercise who wants to exercise these day no one don’t want to sweat change your clothes think put deodorant have all that shit’s going on no one wants it you think it’s a waste of time but here comes the a be detailed yeah be due to lose first of all I’m gonna tell everyone how much weight I actually lost to make this video actually more interesting since you know what so today I’m going to talk about how I lost weight and how I went from this to this before our last week when I actually let people know what my weight was I was a good 95 kilo dozen maybe more just 202 pounds and I reduced myself into 55 kilos which is 121 pounds basically I lost 40 kilos which is like any pounds Before we jump to conclusions that I lost 88 pounds in a very short time I can also say that I lost 59 pounds actually in a matter of five months five to six months the rest can became slower as your body gets used to doing the same routine all the time so it reacts slowly so basically I want to start with the good stuff right now pingzhi came forward out of my speech I want to talk about how I went from a size I was 18 to 22 to a sigh it’s almost between 4 to 7 sometimes between stores it flavors but yeah I just want everyone to know that there was no exercise at all no running no walking no [Music] no dancing either no benching no starving no aerobics um so basically I didn’t follow any diet plans anything no program no copying off the internet no Bigfoot little foot medium foot diet XS I should die plan I don’t know I’d follow anything like that let’s get down to the basics the real steps are than watching me rule number one see how beautiful these are see how get rid of your do not eat chocolate get rid of the Twix get rid of the candy get rid of all of it do not go anywhere next two things that have sugar do not eat what your grandma made for your birthday and do not cheat and go into your friends lunchbox I need her piece of chocolate donut you nasty basically do not eat anything with sugar sugar is actually bad and these products are there to kill you stay away from these unhealthy products the people who make them not care about how much weight you put on and what diseases come with what weight you put on I don’t know if that was mean but I suffer from some stuff because I was overweight so so yeah after you’re done with number one and you fish staying away from your mother’s pie and now sugars you can go next to our sugars are healthy for you sugar is like Apple Apple contains sugar and so do all the other foods like banana and apple strawberry grape blackberry blueberry oranges and also other things that have sugar which is good for you is high some people say honey can we keep it on faith but no you have to choose a direct honey and actually see what you’re buying not just by applying ly not all honey actually contains sugar now there are certain types of natural god-given food I actually had a lot of ingredients that you know that helps you lose weight number one the best best thing you can invest in is this food called mmm pineapple pineapple is so so good for you it has natural acid inside it that helps collaborate with their acids in your stomach and in mixes and makes your digestive system more and more healthy and more vast it makes you digest your food really quickly and also help with the metabolism another very good national media that helps to lose weight which is also as siddik is lemon that too real lemon anyways so so lemon actually is also said it helps increase fat this is deposited in your body which is very helpful Casto skeptics helped me through my time if you don’t wake up you can take lemon and use it on anything you like before you go to sleep mix honey mix lemon hot water and go to sleep it’s my favorite thing to have that so I’m so happy you know another type of food that helps digest fast and detox is you is prunes prunes is a very good tasty sweet fruit that is out there you should really invest into buying something like that because it helps you I mean if this is your plan and you don’t want to exercise go for it another thing that is also important and your new found change is tea I drink a lot of green tea yes I admit it green tea is the best it is hypnotized me green see I love it this actually helped me so so so so so so so so so so so so so so so so much yes really helped me a thousand times better than pineapple raisins prunes honey and lemon it helped me to the core what you do is that you have it three times a day I used to have four but that’s only after my body said getting used to it what green tea does is that it speeds up your metabolism you wouldn’t want that’s better let’s say the bathroom becomes your friend after that what you want to do is when you go to college work or school at this before you go this will start off here more it’s a good energizer it’s good for detox and metabolizes you do that’s that you can you can say that other good for your metabolism think about green tea is that don’t have it on an empty stomach only in the morning that’s acceptable but on the other parts of the day a bit half an hour to one hour after every meal because first you want your body’s iMacs acid to digest your food and when it starts digesting your food then you take the green tea half an hour to one hour later and then it starts speeding up your metabolism so now everything is working together and becoming faster digesting faster and yeah your bathroom will be your friend by the end of the day another thing when you start doing this for at least three months straight every day green sea three times a day running noon and evening if you do this your body will start getting accustomed to this you want to like doze it up you have to buy boolong tea mmm yeah you want to buy the oolong tea legends of China a so about along tea it is twice as strong as green tea do not start along like a hero and not start green tea your body needs to get used to it don’t start without starting beauty if you want to do the same thing three times a day as green tea you’ll start seeing major result woman or man I lost a good four kilos one monkey at least a good ten to eight pounds in a month thing is that green tea does not work when you’re on a full stomach or when you’re and a half stone basically within this sort of happy diet you want to minimize your eating habits let’s get the straight let’s get this out in the open clear and everything like that I used to eat four to five chicken legs from KFC out of day at least once a month but still now I don’t need KFC but if I did I would eat one or two you have to minimize your eating habit your stomach is this small if you pack it with the amount you eat which is obviously this much you’re cramping and making the walls expand the less you eat the more balanced to eat your stomach contracts and becomes back to its normal size you don’t want to keep expanding your stomach because then once you expand it and it’s expanding more you get less full with the more you eat making it expand slowly slowly slowly slowly after time until it disappears from the screen disappeared you wait too much mmm you really want to reduce your portions start eating stuff like salad pasta no pizza no burgers stay away from loads of Reds don’t include in your diet no rice things you can eat it’s real stuff like chicken grilled vegetables vegetables are good I’m not talking about French fries eat as many vegetables as you can I’m not telling you to become vegetarian eat chicken grilled chicken get eaten beef don’t have it soaking in gravy or barbecue sauce that is unhealthy you can eat sausages just don’t eat a lot of sausages sometimes you may get hungry your body I’m used to eating such less food this would be your version of cheating but cheating in a healthy way take food bars or yeah food bars you can have Kellogg’s hashey you’re gonna have anything just have it like a snack bar take it eat it did work eat it at home eat it during your snack time either during a movie popcorn is good too you also want to you want to snack on nuts if you want to snack more walnuts almonds pecans academia and all the other nuts that for peanuts don’t eat peanuts and definitely not peanut butter do not eat peanut butter if you want to eat peanut butter one teaspoon a day not more make sense and also another process is water I drink this before I go to bed every night because when you wake up all the toxins that you carry through the day at least in the you know we’re so water it’s a really good thing that you should have in your daily life whether you needed me to say that or not I really never believed in the eight glasses a day kind of thing I just drank this this water bottle throughout today I don’t know why I made a mess around this game don’t have a lot of dairy products I ice cream you can have frozen yogurt you can have both screams try to cut down on dessert anything that involves sweets cheese cheese can be really really really really fattening and you can really get on to your hips and if you’re a guy you will get hips not that uncle thing if you want to eat chocolate or dying on your last leg it’s like you’re surrounded in a desert I have nothing but a piece of chocolate that you’re craving I have dark chocolate that really helps because dark chocolate it has some nutrition facts that are good for you that’s some nutrients and if you’re really dying to have something that is awesome some biscuits for a snack like I just have biscuit glucose biscuit biscuit that do not include sugar on top sprinkles don’t cheat you’re only fooling yourself Oh cheap and one more thing if you have a good hungry to bully up like you know I said habit all the time and I loved it now here comes the uninteresting part counting calories an average woman is supposed to eat at least over 1,000 calories a day including males what I did was Benny sure I count a lot of my calories if I was eating a snack bar and that was 100 calories I made sure they in my head I knew what I was keeping count on you should always keep count of your calories things you should look out for in your nutritional facts I’m going to make this simple for you so umm sure you have your calories it’s 160 which is good the thing you want to stay out and look for is trends trans fat should not be over 8% sugars should not be over 12 grams or 9 grams that you could actually get products that way never take anything that is over 200 calories that is not good always look at your serving size and see if it’s worth it remember this about nutritional facts always look at the calories always look at the sugar always look at trans fats now that got that down so for me I lost a lot of weight after five months doing all of what I did right now now summarize everything I just said blonde green tea in the mornin green tea in the afternoon bun green tea in the evening honey and lemon with hot water in the night throughout the date fruit vegetables grilled chicken meat without heavy sauces snack on nutritional bars the only reason I know that this process will be effective is that my sister tried it and she lost 8 kilograms in a month she’s doing what I did and think is that I’m experienced in trying to lose weight from a long tile so did go to Fitness first and I did lose some weight like at first but then I had to move and it has you max s so I had to make my own diet plan so that’s basically part of the whole thing of how I lost weight I hope that whoever tries the green tea because that is the primary ingredient in this whole entire friggin weight loss thing I want people to tell me if they have seen result I saw a lot of results so I look like a mess for this video I’ve been out almost 12 hours my hair is a mess my makeups all over the place so oh thing is that’s the end of the tutorial if there’s any more questions feel free to follow me on Twitter Instagram key don’t forget to also follow me on Facebook and subscribe to my youtube channel sending requests help it works for everyone and I’m good you wanna actually have maybe the and not cheat on it by going to your friends lunch box and he went a full routine that you’re going to encounter it and take up because Abigail said so [Music] [Applause] Oh [Music] where we find reasons but the back

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32 Minute Home Cardio Workout with No Equipment – Calorie Blasting Cardio Training

>>Click Here To Red My Review On Toned In Ten<<

Audio Text:


hey guys it’s Kelly from Fitness winter calm and today I have a body way only cardio workout for you we’re going to be doing 45 seconds on with 15 seconds reps and then a B a B format I’ve included your warmup and your cooldown so let’s go ahead and get started alright so we’ve got a built in warmup we’re gonna start off with that 45 on 15 seconds rest structure but we’re going to start nice and light so that we like I said we have a built-in warmup so go ahead and get your feet moving we’re gonna start off with sidestep jacks so nice and light start on one side just step out and so you’re doing the motion of a jumping jack with your arms but you’re just kind of tapping lightly from side to side instead of jumping so increasingly these intervals are gonna get Swaggart and sweaty ER his first little bunch is quite easy while our muscles are warming up after that it’s gonna turn into a sweat best hopefully we’re halfway good start to pick up the speed as you get comfortable as you start to throw your body warm up ten seconds five all right so 15 seconds rest remember to always keep your feet moving never want to be still doing this so at least a boxer shuffle you can always make it harder if you need to we’re doing those [Music] kind of forces you to get a good stretch to all the way down lower yourself up squeeze your glutes push back up so if you’re not very flexible you can always come here bend your knees until you can get to the floor your hamstrings are tight ten seconds left five seconds all right now we’re going back to that send it around of those sidestep jacks so keep your feet moving for a little arm work in there as well for that warm-up two one here we go just side to side enjoy the easy stuff won’t last make sure you’re sitting up nice and tall to make you good posture while you’re doing these exercises make sure you’re not doing kind of half half-hearted jumping jack motion keep your arms straight try to move slower if you have to and get the full range of motion instead of doing a quick no not full effort version 10 seconds left to one all right get this key moving putting down into those walk down back those five seconds two one here we go I know I use variation of walk downs and my routines often because I love them they feel good but they’ve learnt so many different muscles there’s a lot of different ways in my violin you’re kind of fun about 20 seconds left 10 seconds to 1 all right so next up we are doing two knee pulls so we’re still and that logogram packed lower-intensity warmup period but we’re going to start picking up here after this so again if this is too easy step up the intensity of your rest otherwise here we are so we’re one two one two so this is nice and low impact if you want to step it up mm-hmm just add in some jumps you can always make things easier or harder as you need to otherwise we just hear all about what works for you go over halfway done try to get a little crunch flex your core while you’re doing this is definitely an ABS exercise as well as a cardio exercise about five seconds left all right next up we’re doing a lunge plus a rotation five seconds left here we go so we drop down into that lunge rotate rotate in the center we just come back up so your legs are probably can you start burning we are holding that lunge you’re also working your core about halfway already if you’re not feeling very warmed up yet or if you’re new to exercise you can just keep your lunge nice and shallow and just kind of step forward instead of a really deep lunge but if you want to make it harder sink down into it I’m here here spectre-2 one all right fifteen seconds rest so if you’re not sweating at all you know we’re several minutes and at this point we’re quite good ways in so you can start to really step up those intensities of both the intervals and your rest periods all right – knee pulls so like I said the harder version start jumping around and you can always mix it – so if you’re here and you start to get winded well your emotions start to get sloppy take it back down and honestly the combination of both is a really great way to make pretty much any routine you work for yourself and to improve your fitness really well because you can always alter it modify it and push yourself when you need to and then lay back when off in intensity a little bit but you’re not stopping just five seconds left all right so we’re doing that lunch facilitation like I said even more bit challenge step up your best best intervals two one here we go sit down turn to each side come back up so after this point of the routine now that you’re nice and warmed up you can also make it quite a lot harder by adding weight so holding onto weights while you do this kind of stuff makes it a lot more difficult got about 20 seconds left ten five right next up we’re doing two jumping jacks plus a lateral jump here so this is one of those exercises to make you feel a little bit I’m coordinating but that’s the whole point I’m teaching your brain to pay attention to what you’re moving so two jumping jacks plus from the center do your jobs here so you’ll notice I’m doing my first ladder jump and a different sign each time you’re going to want to do the same so if I jump last here you jump right first the next time I’m going to get more comfortable sky to jump further and further on each side to one my right next up yeah push it up Plus reach Oh drop down your match is about 105 seconds left here we got us up do the harder version push up they can tap your foot behind you come back down do another pushup turn the other way so not only are you getting all all the benefits of the push-ups there are tons they’ve hardly any muscles you’re not working during push-up also getting extra butt work the antics of core work because of that rotation is just a few minutes away from one great five seconds all right jump back up those lateral jumps plus Jax always remember make that the rest as hard as you need to you can do burpees if you want be my fist – jumping jacks – make sure you’re not holding your back remember it’s always okay this is if you’re really struggling take an extra break quick drink of water you can come right back into it just don’t walk away from it three two one rest take some deep breaths you can start doing push-ups right now if you want to take out that I’m older I started up pushup keep your core pulled in try to keep your spine women move back left about half way got about ten seconds left to run okay so here’s your water break keep your feet moving don’t go away too far and start right back in in just a minute you alright we’re ready to tackle the second half of this routine we’re doing the same thing we’re starting off for Swiss foot jumps plus a squats okay go ahead get your feet moving we’ll be doing some fun cardio here so one two three four drop down first cotton mill one two so try to leave a different foot each time so make sure you’re sinking down keep your back flat for that squat keep your weight in heels try to land soft on your feet for those jumps about five seconds left alright next up we’ve been play Jack with so this did you know a soft surface but actually I’m using my feet so your toes otherwise you’re here take your leg up as high as you can he’s the other leg up as high as you can no three jacks repeat this time leading with the different leg squeeze those gluts try to pull in your core again you’re working your entire letting this five to one right back to those flutter kicks or those Switchfoot jokes with the spots remember make that the rest as hard as you need you three two one here we go so one two three four down take a break me too three two one alright check down the mat for doing those pling checks again so do it this way so you can see what my legs are doing back here five seconds left [Music] here we go for those next up we’re doing a lunge plus it out ten seconds right here down top here up back up switch feet down over halfway right here seven seconds two one all right drop down to the floor you’ll be doing science it rises so I’m going to start out on my right side the next rule on my left so whichever way you do it remember so you don’t end up ignoring on your side two one here we go all right so up it’s rising up three we hit do you want to make this harder you can go on your toes just like this otherwise stand please just coach upwards try to keep this elbow joint right underneath your shoulder turn that this slide she feeling this in this hip when this outside guy as long as this side and of course your core your beliefs about five seconds left all right jump up can you do those weird balls again there’s one’s about alright so hands over head punch forward I’m down to the floor come back up start it over on the other side about ten seconds left all right so remember which side you’re on last time go ahead and lay down on the opposite side doing those hip raises again and then after this thing we have one more group left before I pull down you go up I keep it nice and steady never really rest on the ground you’re only hovering here so your muscles stay contracted the entire time that’s halfway 10 seconds left 3 2 1 right next up we’re doing the supine plank reach so this one’s kind of fun we’re gonna start on one side I’m going to start with this leg straighten out so the resting point of this motion is tucking your hand in right here and then we’re gonna press up so we get a lot of glute work on each side stretch before you tuck that down again you’re not resting here you’ll be hovering before you push back up so you should feel it in your thighs your upper body your gluts and your lower back try to use really smooth movements about 15 second flush right next up we have squats plus Silas so then do a lift on each side in between their squat here we go squat there we go well actually we’ll just do one sorry I lied so squat and then come right back up with your weight in that leg so you’re actually doing a lot more work each time on one of your legs so it’s a good way to build strength and balance and if you need to you can hold on to something while you do this but if you’re not it definitely takes a lot of core work honestly something like this is a million times better for your apps than any kind of crunch you could ever think of ten seconds left so whichever leg you had extended last time is coming in oh yeah sorry to do opposite leg position so we’re tacking it on this side this time here we go so we press the up come back down I remember not to let your body the rocks look around completely remember to keep breathing it’s really easy to hold your breath here squeeze the top two one all right when it relaxed we’ve got 15 seconds and then one more active interval then a cool-down and you’ll get your workout complete for the day to keep moving from our squat plus I like this here we go so down lift up I’m trying to make this as controlled as you can you don’t want to be just throwing it up there you don’t use monitoring you and control the entire time no cheating it’s tempting right just about 20 seconds left five seconds all right that does it for your cardio I’m gonna bring our heart rate down and stretch out those muscles so keep your feet moving for a second just some nice deep breaths here all right clean your feet nice and slow stretch overhead stretch as far as you can for the entire way it all the way the top now lean to one side ever so slightly gently as far as you can no the other more time on each side next we’re gonna swing down and then it’s circle towards one of our toes so slowly stretching the entire way down to one toe then walk slowly over to the other I’ll come back up so whatever your range of motion is you have to respect it and never push it stretch to where it hurts move nice and slow always no bouncing to try to get more range of motion just doodle you can do that once more so you should feel this in your lower back and the back to your thighs now go down once more opposite direction alright now were to go into a warrior on one side so one foot pointed forward when perpendicular arms out I mean into it as much as you need you to feel stretch take a couple nice deep breaths here and tip forward so rest your arm on your thigh arm straight up stay here for a couple breaths alright now fold forward and rotate your deep runners lunge go down as far as you need to to get a good stretch feel this in your groin here blows through these aside slowly up straighten that leg but keep reaching for that toe now you’re gonna feel this through the back of this side that’s straight now come back up same thing on the opposite side so point this work forward this one in line with your hands lean forward as much as you need to you to get a good stretch right now tilt forward straight in here open your chest up a nice stretch going forward over this foot that deep lunge and straighten that way which is breaching for that toe all right you know come back up mr. Cho front of those thighs watch your steps so you need to hold onto the wall for balance that’s fine otherwise pull your foot up as far as you meet you get a stretch to the front of your thigh switch sides all right now if you’ve got an open wall or anything to mess your hand yes we’re gonna do a chest stretch so place your hand against the wall straighten your arm and then slowly rotate away until you feel stretch all through here you know make sure you drink lots of water after this just lost a lot of water through our workout we need to rehydrate as soon as you can alright switch sides so opposite hand rotate away you feel a good stretch right now let’s walk down into a plank nice and slow I’m doing that stretch and you’re way up there now you’re gonna stay here and kind of walk so put your weight in one leg lift the other off the ground so you’re pressing your heels down towards the mat as much as you can to try to get a good cat stretch and switch keep it a nice fluid movement just hold it for a few seconds each all right oh come down this away deliver yourself to that man put your feet over and press up for a cobra stretch now push back hold over onto yourself or Child’s Pose so you should feel this through your shoulders as well as your lower back okay let it relax okay guys that’s it for this workout you made it all the way through congratulations I hope you’ll come back and work out with us tomorrow otherwise a good job this workout is complete

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32 Minute Home Cardio Workout with No Equipment – Calorie Blasting Cardio Training

Audio Text:


hey guys it’s Kelly from Fitness winter calm and today I have a body way only cardio workout for you we’re going to be doing 45 seconds on with 15 seconds reps and then a B a B format I’ve included your warmup and your cooldown so let’s go ahead and get started alright so we’ve got a built in warmup we’re gonna start off with that 45 on 15 seconds rest structure but we’re going to start nice and light so that we like I said we have a built-in warmup so go ahead and get your feet moving we’re gonna start off with sidestep jacks so nice and light start on one side just step out and so you’re doing the motion of a jumping jack with your arms but you’re just kind of tapping lightly from side to side instead of jumping so increasingly these intervals are gonna get Swaggart and sweaty ER his first little bunch is quite easy while our muscles are warming up after that it’s gonna turn into a sweat best hopefully we’re halfway good start to pick up the speed as you get comfortable as you start to throw your body warm up ten seconds five all right so 15 seconds rest remember to always keep your feet moving never want to be still doing this so at least a boxer shuffle you can always make it harder if you need to we’re doing those [Music] kind of forces you to get a good stretch to all the way down lower yourself up squeeze your glutes push back up so if you’re not very flexible you can always come here bend your knees until you can get to the floor your hamstrings are tight ten seconds left five seconds all right now we’re going back to that send it around of those sidestep jacks so keep your feet moving for a little arm work in there as well for that warm-up two one here we go just side to side enjoy the easy stuff won’t last make sure you’re sitting up nice and tall to make you good posture while you’re doing these exercises make sure you’re not doing kind of half half-hearted jumping jack motion keep your arms straight try to move slower if you have to and get the full range of motion instead of doing a quick no not full effort version 10 seconds left to one all right get this key moving putting down into those walk down back those five seconds two one here we go I know I use variation of walk downs and my routines often because I love them they feel good but they’ve learnt so many different muscles there’s a lot of different ways in my violin you’re kind of fun about 20 seconds left 10 seconds to 1 all right so next up we are doing two knee pulls so we’re still and that logogram packed lower-intensity warmup period but we’re going to start picking up here after this so again if this is too easy step up the intensity of your rest otherwise here we are so we’re one two one two so this is nice and low impact if you want to step it up mm-hmm just add in some jumps you can always make things easier or harder as you need to otherwise we just hear all about what works for you go over halfway done try to get a little crunch flex your core while you’re doing this is definitely an ABS exercise as well as a cardio exercise about five seconds left all right next up we’re doing a lunge plus a rotation five seconds left here we go so we drop down into that lunge rotate rotate in the center we just come back up so your legs are probably can you start burning we are holding that lunge you’re also working your core about halfway already if you’re not feeling very warmed up yet or if you’re new to exercise you can just keep your lunge nice and shallow and just kind of step forward instead of a really deep lunge but if you want to make it harder sink down into it I’m here here spectre-2 one all right fifteen seconds rest so if you’re not sweating at all you know we’re several minutes and at this point we’re quite good ways in so you can start to really step up those intensities of both the intervals and your rest periods all right – knee pulls so like I said the harder version start jumping around and you can always mix it – so if you’re here and you start to get winded well your emotions start to get sloppy take it back down and honestly the combination of both is a really great way to make pretty much any routine you work for yourself and to improve your fitness really well because you can always alter it modify it and push yourself when you need to and then lay back when off in intensity a little bit but you’re not stopping just five seconds left all right so we’re doing that lunch facilitation like I said even more bit challenge step up your best best intervals two one here we go sit down turn to each side come back up so after this point of the routine now that you’re nice and warmed up you can also make it quite a lot harder by adding weight so holding onto weights while you do this kind of stuff makes it a lot more difficult got about 20 seconds left ten five right next up we’re doing two jumping jacks plus a lateral jump here so this is one of those exercises to make you feel a little bit I’m coordinating but that’s the whole point I’m teaching your brain to pay attention to what you’re moving so two jumping jacks plus from the center do your jobs here so you’ll notice I’m doing my first ladder jump and a different sign each time you’re going to want to do the same so if I jump last here you jump right first the next time I’m going to get more comfortable sky to jump further and further on each side to one my right next up yeah push it up Plus reach Oh drop down your match is about 105 seconds left here we got us up do the harder version push up they can tap your foot behind you come back down do another pushup turn the other way so not only are you getting all all the benefits of the push-ups there are tons they’ve hardly any muscles you’re not working during push-up also getting extra butt work the antics of core work because of that rotation is just a few minutes away from one great five seconds all right jump back up those lateral jumps plus Jax always remember make that the rest as hard as you need to you can do burpees if you want be my fist – jumping jacks – make sure you’re not holding your back remember it’s always okay this is if you’re really struggling take an extra break quick drink of water you can come right back into it just don’t walk away from it three two one rest take some deep breaths you can start doing push-ups right now if you want to take out that I’m older I started up pushup keep your core pulled in try to keep your spine women move back left about half way got about ten seconds left to run okay so here’s your water break keep your feet moving don’t go away too far and start right back in in just a minute you alright we’re ready to tackle the second half of this routine we’re doing the same thing we’re starting off for Swiss foot jumps plus a squats okay go ahead get your feet moving we’ll be doing some fun cardio here so one two three four drop down first cotton mill one two so try to leave a different foot each time so make sure you’re sinking down keep your back flat for that squat keep your weight in heels try to land soft on your feet for those jumps about five seconds left alright next up we’ve been play Jack with so this did you know a soft surface but actually I’m using my feet so your toes otherwise you’re here take your leg up as high as you can he’s the other leg up as high as you can no three jacks repeat this time leading with the different leg squeeze those gluts try to pull in your core again you’re working your entire letting this five to one right back to those flutter kicks or those Switchfoot jokes with the spots remember make that the rest as hard as you need you three two one here we go so one two three four down take a break me too three two one alright check down the mat for doing those pling checks again so do it this way so you can see what my legs are doing back here five seconds left [Music] here we go for those next up we’re doing a lunge plus it out ten seconds right here down top here up back up switch feet down over halfway right here seven seconds two one all right drop down to the floor you’ll be doing science it rises so I’m going to start out on my right side the next rule on my left so whichever way you do it remember so you don’t end up ignoring on your side two one here we go all right so up it’s rising up three we hit do you want to make this harder you can go on your toes just like this otherwise stand please just coach upwards try to keep this elbow joint right underneath your shoulder turn that this slide she feeling this in this hip when this outside guy as long as this side and of course your core your beliefs about five seconds left all right jump up can you do those weird balls again there’s one’s about alright so hands over head punch forward I’m down to the floor come back up start it over on the other side about ten seconds left all right so remember which side you’re on last time go ahead and lay down on the opposite side doing those hip raises again and then after this thing we have one more group left before I pull down you go up I keep it nice and steady never really rest on the ground you’re only hovering here so your muscles stay contracted the entire time that’s halfway 10 seconds left 3 2 1 right next up we’re doing the supine plank reach so this one’s kind of fun we’re gonna start on one side I’m going to start with this leg straighten out so the resting point of this motion is tucking your hand in right here and then we’re gonna press up so we get a lot of glute work on each side stretch before you tuck that down again you’re not resting here you’ll be hovering before you push back up so you should feel it in your thighs your upper body your gluts and your lower back try to use really smooth movements about 15 second flush right next up we have squats plus Silas so then do a lift on each side in between their squat here we go squat there we go well actually we’ll just do one sorry I lied so squat and then come right back up with your weight in that leg so you’re actually doing a lot more work each time on one of your legs so it’s a good way to build strength and balance and if you need to you can hold on to something while you do this but if you’re not it definitely takes a lot of core work honestly something like this is a million times better for your apps than any kind of crunch you could ever think of ten seconds left so whichever leg you had extended last time is coming in oh yeah sorry to do opposite leg position so we’re tacking it on this side this time here we go so we press the up come back down I remember not to let your body the rocks look around completely remember to keep breathing it’s really easy to hold your breath here squeeze the top two one all right when it relaxed we’ve got 15 seconds and then one more active interval then a cool-down and you’ll get your workout complete for the day to keep moving from our squat plus I like this here we go so down lift up I’m trying to make this as controlled as you can you don’t want to be just throwing it up there you don’t use monitoring you and control the entire time no cheating it’s tempting right just about 20 seconds left five seconds all right that does it for your cardio I’m gonna bring our heart rate down and stretch out those muscles so keep your feet moving for a second just some nice deep breaths here all right clean your feet nice and slow stretch overhead stretch as far as you can for the entire way it all the way the top now lean to one side ever so slightly gently as far as you can no the other more time on each side next we’re gonna swing down and then it’s circle towards one of our toes so slowly stretching the entire way down to one toe then walk slowly over to the other I’ll come back up so whatever your range of motion is you have to respect it and never push it stretch to where it hurts move nice and slow always no bouncing to try to get more range of motion just doodle you can do that once more so you should feel this in your lower back and the back to your thighs now go down once more opposite direction alright now were to go into a warrior on one side so one foot pointed forward when perpendicular arms out I mean into it as much as you need you to feel stretch take a couple nice deep breaths here and tip forward so rest your arm on your thigh arm straight up stay here for a couple breaths alright now fold forward and rotate your deep runners lunge go down as far as you need to to get a good stretch feel this in your groin here blows through these aside slowly up straighten that leg but keep reaching for that toe now you’re gonna feel this through the back of this side that’s straight now come back up same thing on the opposite side so point this work forward this one in line with your hands lean forward as much as you need to you to get a good stretch right now tilt forward straight in here open your chest up a nice stretch going forward over this foot that deep lunge and straighten that way which is breaching for that toe all right you know come back up mr. Cho front of those thighs watch your steps so you need to hold onto the wall for balance that’s fine otherwise pull your foot up as far as you meet you get a stretch to the front of your thigh switch sides all right now if you’ve got an open wall or anything to mess your hand yes we’re gonna do a chest stretch so place your hand against the wall straighten your arm and then slowly rotate away until you feel stretch all through here you know make sure you drink lots of water after this just lost a lot of water through our workout we need to rehydrate as soon as you can alright switch sides so opposite hand rotate away you feel a good stretch right now let’s walk down into a plank nice and slow I’m doing that stretch and you’re way up there now you’re gonna stay here and kind of walk so put your weight in one leg lift the other off the ground so you’re pressing your heels down towards the mat as much as you can to try to get a good cat stretch and switch keep it a nice fluid movement just hold it for a few seconds each all right oh come down this away deliver yourself to that man put your feet over and press up for a cobra stretch now push back hold over onto yourself or Child’s Pose so you should feel this through your shoulders as well as your lower back okay let it relax okay guys that’s it for this workout you made it all the way through congratulations I hope you’ll come back and work out with us tomorrow otherwise a good job this workout is complete

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