8 At-Home Workouts to Lose Weight and Build Muscle These quick and easy workout routines burn fat and build muscle, even if you’re five feet from your couch.

Perform all exercises as a massive superset. Rest 3 minutes, then repeat.

-Pushup (10-15 reps)
-Pullup (in doorframe, as many reps as possible)
-Plank (60 seconds)
-Renegade Row (10 reps)

Repeat 5 times



Perform exercises labeled “A” then exercise labeled as “B,” rest, repeat for prescribed sets/reps.

1A. Dumbbell Lunge
1B. Pushup
3 sets, 8-12 reps each, 90 seconds between supersets

2A. Dumbbell Romanian Deadlift
2B. Ab-Wheel Rollout
3 sets, 6-8 reps each, 90 seconds between supersets

3A. Dumbbell Curl
3b. Dumbbell Shoulder Press
3 sets, 12-15 reps each, 2 minutes between supersets

4A. Plank
4B. Dip (can be done on a chair)
3 sets, as many reps as possible (60-plus seconds for plank), 90 seconds between supersets





1A. Body-Weight Squat
1B. Lying Glute Bridge
As many sets as needed, 100 total reps for each exercise, 60 seconds between sets

2A. Reverse Lunge
2B. Dumbbell Romanian Deadlift
4 sets, 10 reps, 90 seconds between sets

3. Wall Sit
Lean
against a wall and squat down, until your knees are bent 90 degrees and
your shins are vertical to the ground. Hold the position. Complete one
set and hold for as long as possible.





Perform all exercises as a massive superset, rest 2 minutes, then repeat 5 times.

1. Jump Rope (60 seconds)
2. Burpee (10 reps)
3. Dumbbell Curl-To-Press (15 reps)
4. Bear Crawl (60 seconds)







1A. Ab-Wheel Rollout
1B. Superman hold
3 sets, 10 reps (30 seconds for superman hold), 60 seconds between supersets

2. Renegade Row
3 sets, 10 reps, 60 seconds rest

3. Plank
3 sets, 60 second hold, 90 seconds rest

1. Pushup 55*
See below for description. 3 sets, 3 minutes between sets

2. Plank
3 sets, 60 seconds, 60 seconds rest

How to Power Up Your Plank>>> 3A. Body-Weight Squat
3B. Dumbbell Curl
3 sets, as many reps as possible, 90 seconds rest between supersets

4A. Dip (can be done on a chair)
4B. Pullup (in doorframe)
5 sets, 5-10 reps, 45 seconds rest between supersets

* Perform 10 pushups, rest 30 seconds; then 9 reps, rest 30 seconds; then do 8 reps, all the way down to 1.





1A. Body-Weight 1¼ squat*
1B. Dumbbell Romanian Deadlift
5 sets, 10 reps (as many as possible for squat), 90 seconds rest

2A. Walking Lunge
2B. Lying Glute Bridge
5 sets, 20 reps, 90 seconds rest

* Perform a body weight squat, come up ¼ of the way, drop back down to full depth, and come all the way up. That’s one rep

Perform all exercises as a massive superset. Rest 3 minutes, then repeat.

-Pushup (10-15 reps)
-Pullup (in doorframe, as many reps as possible)
-Plank (60 seconds)
-Renegade Row (10 reps)

Repeat 5 times


- See more at:
http://www.mensfitness.com/training/workout-routines/8-at-home-workouts-to-lose-weight-and-build-muscle/slide/1#sthash.Gb8d0fVz.dpuf

Perform all exercises as a massive superset. Rest 3 minutes, then repeat.

-Pushup (10-15 reps)
-Pullup (in doorframe, as many reps as possible)
-Plank (60 seconds)
-Renegade Row (10 reps)

Repeat 5 times


- See more at:
http://www.mensfitness.com/training/workout-routines/8-at-home-workouts-to-lose-weight-and-build-muscle/slide/1#sthash.Gb8d0fVz.dpuf

How to make Eco-enzymes

kwchang

 http://www.usj.com.my/bulletin/upload/archive/index.php/t-24314.html

I have found some very nice links to websites and blogs that detail this eco-enzyme topic -

a) An article in TheStar about our local initiatives in eco-enzymes here (http://thestar.com.my/lifestyle/story.asp?file=/2008/7/26/lifefocus/1633121&sec=lifefocus) 

b) Something about recycling rubbish (http://mysmartmoneytips.com/2008/07/29/garbage- enzymes/) - has nice diagrams about proportions of ingredients

c) Notes on DIY eco-enzyme (http://enzymesos.blogspot.com/) 

d) Home-made fruit enzyme drink (http://www.helium.com/items/466295-home-made-drink-recipes-for-health) with pictures of the process and details

and the best kept last -
e) A blog on DIY fruit enzyme (http://kampungboycitygal.com/?p=383)

http://www.thestar.com.my/story.aspx/?file=%2f2008%2f7%2f26%2flifefocus%2f1633121&sec=lifefocus

A toast to garbage

BY ROSE YASMIN KARIM

  

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Committed to leaving the smallest footprint possible, one woman is waging war on global warming.

While a lot of tree-huggers take themselves way too seriously, Dr (H) Joean Oon carries her social conscience without being smug.

Going beyond screwing in compact fluorescent light bulbs and carrying tote bags to the grocers, the homeopathy and naturopathy doctor is tirelessly working towards bringing environmental awareness to the masses by giving free public talks . . . on garbage enzyme.

Fruits headed for the fermenting drums.

Environmental issues are important to Oon because she worries for the future generation.

“I was devastated when I found out that Malaysia was on the brink of sinking due to global warming,” says Oon at her Naturopathic Family Care Centre cum garbage enzyme headquarters in Tanjung Bungah, Penang.

“My biggest concern was for the safety of my three daughters, and I knew I had to do something, anything, to save them. That was what drove me to learn about producing garbage enzyme from Dr Rosukon Poompanvong, an alternative medicine practitioner in Thailand,” she recalls.

So how does trimming trash help to bring down the earth’s temperature?

“The production of garbage enzyme generates ground-level Ozone (O3). The O3 helps to maintain the earth’s temperature by releasing the heat trapped by the heavy metal in the clouds. If every household turns its garbage into enzyme, we can protect our ozone, live in a smog-free environment and eat food free from toxins,” explains Oon.

By mixing garbage enzyme with chemical cleaning products, Oon explains, the enzyme flowing into our drainage system will cleanse the rivers and oceans.

“We are running a campaign to encourage Malaysians to pour garbage enzyme into our rivers this Dec 21,” says Oon,

“The enzyme will help to break down the harmful chemicals. We have done a trial run at Sungai Kayu Ara in Selangor and the results have been encouraging.”

The yeast forming on the surface of the enzyme is rich in B complex and Vitamin C. — NURFADILLA A. K. S.

Oon works with 10 dedicated staff to produce the enzyme and to publish booklets. She and her team have gone on garbage enzyme road shows all across Malaysia, Hong Kong, Thailand, Singapore, Taiwan, Indonesia and India.

“To date, we have given away 15,000 bottles for free because we want to encourage people to try it and eventually make their own,” she says.

Funds for the project, according to Oon, have never fallen short.

“Thanks to the public’s generosity, we have not been short of brown sugar and plastic bottles to keep the project running,” she says.

The new black

So how practical — and useful — is this enzyme?

I don’t pick up litter in the midst of a shopping excursion, I don’t turn off the tap when I brush my teeth and I sure don’t wait until it mellows before I flush, but Oon’s suggestion to reroute one third of my household waste away from the landfill by making my own enzyme seems do-able.

While Oon attends to a patient, a staff member, Peter Too, 31, takes me to the porch for a garbage enzyme show-and-tell.

“Glass expands, so it’s better to use plastic containers to store the enzyme,” Too says, as he twists the lid off an air-tight plastic drum, releasing a whiff of fermenting fruits and vegetables. The smell was a cross between apple cider vinegar and orange juice past its shelf life.

“To make the enzyme all you need is one part brown sugar, three parts kitchen waste and 10 parts water. First, mix brown sugar with water. Then add in the garbage — watermelon rinds, orange peels, carrot shavings, tea leaves, apple cores, banana peels and vegetables.

“You can also put in meat, dairy products and durian, but I have to warn you, it’s going to smell really bad. Remember to leave some space at the top of the container for the enzyme to breathe. Every now and then, give it a good stir so it gets enough air. In three months, your enzyme is good for use,” says Too.

Volunteers helping to bottle the enzyme.

One of the drums has some funky-looking mould floating at the top.

“It’s yeast, and it’s perfectly safe to use,” Too says, rubbing it between his fingers for good measure.

Another barrel is littered with fat fruit worms, alive and crawling.

“Worms develop when the container is not sealed properly. To dissolve them all, just add one extra ratio of sugar and make sure the lid is tight. The extra protein will be great fertiliser.”

The garbage enzyme, Too explains, will never expire.

“The longer you store it, the stronger it will become,” he says, sending me off with a bottle and dilution instructions to try out.

Putting it to the test

My poor tresses have been subjected to shampoos that claim to be natural but contain parabens, sodium laureth sulfate and some other stuff I can’t pronounce. The enzyme, I figure, is just what I need to disarm the chemicals.

I don’t want to mix the enzyme in a full bottle of shampoo so I get a trial-size bottle, add two tablespoons of enzyme and give it a good martini shake.

The shampoo smells good, but leaves a sticky residue after the first rinse. I give it a second rinse. It leaves my locks looking, well, pretty much the same as they always do. Since it works fine on my hair, I decide to use the enzyme on other surfaces.

There is some lime scale collecting at the bottom of my bathroom pail. I fill it a quarter full with water, and add a tablespoon of enzyme. The flaky white stuff comes off after a good rub with an old loofah.

On a roll, I get to work on some dishes that have been sitting overnight in the kitchen sink. With the sink plugged, I squeeze a generous amount of liquid suds, three tablespoons of enzyme and some water and let the dishes soak for awhile. The suds smell light and fresh.

Getting rid of the crusty scrambled eggs in the skillet takes a bit of elbow grease but it all comes off.

I am so thrilled, my eyes start darting around trying to find something else to clean.

The kitchen tiles are in need of polishing, I decide. Rolling my sleeves, I soak a rag in a bucket of water and enzyme. A lot of dirt comes off. The result isn’t exactly sparkling, but it’s better than spraying toxic cleaning products.

Trigger-happy, I drop a tablespoon of enzyme into a brand name glass cleaner and set to work on my mirrors. Seeing my grinning reflection in the stain-free mirror totally pumps me up, but I can’t help but roll my eyes when I notice I still have zits at 27.

I dab a bit of enzyme onto some zits along my hairline. It stings a bit, but next morning, the pimples seem to have shrunk a bit. This is magic.

Feeling pretty pleased, I prop my feet on the ottoman and snack on pesticide-free grapes that have been soaked for 45 minutes in a bowl of enzyme and water. Being a domestic goddess sure isn’t easy, but at least with garbage enzyme there’s no little voice nagging at your eco-conscience.

o Dr Joean Oon will be speaking on Earth Saving Through Garbage Enzyme at the Change Climate program to be held on Aug 9 in Stadium Putra Bukit Jalil. The entrance fee is RM5 (reedemable for purchase at theme kiosks). To know more visit www.justlifeshop.com/changeclimate.

10 Inspiring Quotes From the Dalai Lama

No one can argue with the Dalai Lama when it comes to sound life advice.

 

What
I love about him is his practical approach to living. He holds such
wisdom, yet is able to communicate it in a way that makes sense to
people all over the world, regardless of their culture or religion.

 

I’ve hand picked 10 Dalai Lama quotes that have inspired me to think differently about life.

 

I
once read that the Dalai Lama tickles people he meets to help them
overcome their nerves – I hope one of these quotes tickles you today in a
way that brings a new lightness into your life.

 

1. "Everyday, think as you wake up, today I am fortunate to be alive, I have a precious human life, I am not going to waste it.”

 

2. “Happiness is not something that comes ready made. It comes from your own actions.”

 

3. “The mind is like a parachute. It works best when it’s open.”

 

4. “Remember that sometimes not getting what you want is a wonderful stroke of luck.”

5. “If you think you are too small to make a difference, try sleeping with a  mosquito.”

 

6. “Take into account that great love and great achievements involve great risk.”

 

7. “Open your arms to change but don’t let go of your values.”

 

8. “Remember that silence is sometimes the best answer.”

9. “Spend some time alone everyday.”

 

10. When asked what surprised him about humanity the most, the Dalai Lama replied:

“Man.
Because he sacrifices his health in order to make money. Then he
sacrifices money to recuperate his health. And then he is so anxious
about the future that he does not enjoy the present; the result being
that he does not live in the present or the future; he lives as if he is
never going to die, and then dies having never really lived.”

The Amazing Unknown Power Of Papaya Seeds

'



We discovered a great tutorial that revealed that Papaya seeds
could prove to be very beneficial to health. We would normally throw
them away without thinking twice! Once again the medicinal power of
plants is being recognised and we’re happy to be able to share the good
news with you. The link to the tutorial follows after our introduction.



Papaya seeds look a lot like peppercorns and taste quite similar (not
half as good as the fruit!) and they can be dried and used in much the
same way as a seasoning. Primarily, they have been found to be very
beneficial to the digestive system as they contain enzymes that break
down protein waste and allow easier absorption of proteins in to the
body. They can also be taken to help kill off harmful parasites.



Intestinal
parasites include protozoa and helminths (worms), the worms were once
treated with poison (turpentine!) but are now commonly treated with
drugs that prevent them producing the enzymes that keep them from being
digested. Papaya looks like a safe natural alternative, although it’s
important to take the correct dosage and research the possible
side-effects. The taste of the seeds can be masked by adding them to a
smoothie or crushing them and mixing with honey.



The presence of anti-bacterial properties can help to prevent food
poisoning, which is usually caused by an imbalance of harmful bacteria –
these bacteria often exist in small quantities even in a healthy
digestive system. There are also anti-inflammatory effects that could
help to ease a sensitive stomach and it has been reported that Papaya
seeds have shown anti-viral properties in their use to treat Dengue
fever in parts of Central America.

All of these benefits would
seem like enough for one type of fruit but there are more! It has been
traditional for men in some parts of Asia to take Papaya seeds on a
regular basis as a way of reducing their fertility and therefore
avoiding unwanted pregnancies. Some compelling research has been done
that supports this traditional use for the seeds.

Medicinal
supplements containing papain, the main active enzyme, are readily
available but, as with all medicines, there are a few possible
side-effects and contra-indications for Papaya seeds, particularly if
you have a latex allergy; they are also to be avoided during pregnancy –
please check the “resources” below for full details.



Ok, here’s the link to the full tutorial: http://naturehacks.com/natural-remedies/the-surprising-health-benefits-of-papaya-seeds-no-more-parasites/



Further resources:
http://www.globalhealingcenter.com/natural-health/papain/?a_aid=174843
http://superfoodprofiles.com/papaya-enzyme-side-effects-warnings
http://www.ncbi.nlm.nih.gov/pubmed/17472487

How To Get Better At Handstands (Even If You've Never Done One Before)

How To Get Better At Handstands (Even If You've Never Done One Before)

By   Krista Stryker
June 26, 2014 8:57 AM EDT

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As
a celebrity fitness and nutrition expert for nearly three decades, myth
busting has become a major part of my job. You know, the myths nearly
everyone considers nutrition gospel, even if they’ve Read

Not
only are handstands an incredibly effective way to build shoulder and
upper-body strength, they're great for core strength, increasing your
balance, and they may even help with circulation and bone health. Plus,
they’re just plain fun!

Once you get over that initial fear of being upside down, you’ll learn to love handstands just like I did — and start doing them every day.


The best part: handstands can be tailored to all fitness levels,
whether you’re just starting out or you’ve been working out diligently
for years. And they're a perfect companion to HIIT workouts as well.

Here’s how to get better at handstands, even if you've never done one before:

If you're just starting out, handstand with your feet on an elevated surface.

1. Find an elevated surface that’s about waist high, such as a plyometric box, a table or a high bench.

2.
Place your feet on the surface with your legs straight, then walk your
hands towards your legs so that you’re bent in a 90 degree angle.

3. Push up through your shoulders, keep your core tight and hold. Work up to holding this for 30 to 60 seconds.

Not
only will holding this modified handstand help you build up strength in
your shoulders, it will also help ease you into the idea of being
upside down!

Next up: handstand facing away from the wall.

1. Face toward the wall, place your hands on the ground shoulder-width apart, and kick up into a handstand. Try not to slam your feet/back/butt onto the wall, and practice control.

2.
Work up to holding a wall handstand for 60 seconds. Don't be
discouraged if you can only hold it for five to 10 seconds at first —
you'll get there with practice!

Note: If kicking up to the wall is scary for you at first, try skipping this one and moving onto the next step.

A bit more difficult: handstand facing the wall.

1. Face away from the wall with your hands on the ground shoulder-width apart.

2. Slowly walk your feet up the wall until you’re vertical.

3. Then, walk your hands close to the wall, push up through your shoulders, and keep your core tight.

4.
Practice letting your feet come off of the wall so that you’re
balancing without the help of the wall, even if you can only hold it for
a second or two at first.

5. Get out of the handstand by walking your feet down the wall and then towards your hands, or by cartwheeling down.

Try
holding a chest-to-wall handstand for 10 to 30 seconds for three to
four sets. If this is too tough for you still, you can practice walking
up and down the wall until you start building up strength. This alone is
a great equipment-free exercise to help build shoulder and core strength!

Tip: place a pillow or an ab mat underneath your head to help decrease your fear of crashing.

The ultimate goal: the freestanding handstand.

1. Start with your hands on a floor in an area where there’s nothing around you to bump into.

2.
Kick or tuck up with control and hold the handstand, making sure to
push through your shoulders, keep your core tight, and point your toes
as you do so.

3. Lower yourself down with control (falling is perfectly acceptable at first).

Practice
handstands regularly and you’ll not only gain strength and build
muscle, you’ll also boost your confidence — and have fun while you’re at
it! Good luck!

The Amazing Power of Mindfulness

Hi , I want to talk to something that sounded unbelievable when I first heard it... ...Did you know that our GENES can be altered by our thoughts and our state of mind? It sounded crazy when I first heard this but then I thought about it... On this planet people are born black, white, asian, hispanic etc every day, but where did these races come from? At one point we were all black right? But our environment made us lighter skinned if we were away from the sun, and our genes were altered and each generation was born with genes that had been altered over time. So altering genes is obviously possible, but I thought it took years and generations for this to happen. What I found amazing was that there is scientific evidence that just spending EIGHT HOURS focusing your attention and awareness on the present can lead to dramatic positive changes to your genetic makeup. So what does this mean for YOU?? It means that by learning how to focus your attention through mindful meditation, you have the POWER to increase your HEALTH and PROSPERITY, by directly affecting the genes which control inflammation and allow for new growth to take place. Your genetic makeup is NOT set-in-stone, YOU have the ability to shape it with your mind. Interested? Ok now I'm going to let you know about the ground-breaking study which has allowed us to finally see PHYSICAL EVIDENCE of the amazing power of mindfulness. Inherited from Buddhist tradition, the practice of mindfulness is about focusing your attention and awareness on the PRESENT. Mindful meditation involves AWAKENING your MIND to everything you are experiencing in a given moment, and observing your thoughts and feelings from a distance, without judging them as being good or bad. Although the practice of meditation has long been known to have positive health effects, a recent study by researchers from the University of Wisconsin-Madison and the Institute of Biomedical Research of Barcelona (published in the journal Psychoneuroendocrinology) has given the first evidence of how mindful meditation can LITERALLY alter gene expression. In fact, these results were observed after just a SINGLE 8-hour period of intensive mindfulness practice in a group of experienced meditators, compared to a group of untrained control subjects who spent the same 8 hours engaged in quiet non-meditative activities. At the end of these eight hours, the meditators showed some significant GENETIC and MOLECULAR differences, including reduced levels of pro-inflammatory genes and altered levels of HDACs (enzymes which regulate DNA expression). There was no difference between the two groups of people in these genes at the beginning of the study. Not ONLY did the meditation group experience these positive genetic changes, they also physically recovered faster from a stressful situation they had to partake in at the end of the study, involving giving an impromptu speech and performing mentally challenging tasks in front of an audience.    And this faster physical recovery time was DIRECTLY associated with the changes in their genome. As several other DNA-modifying genes showed no differences between the meditation and non-meditation groups, this study suggests that mindfulness practice SPECIFICALLY affects the regulation of HDACs and inflammatory pathways. This is interesting as these very genes are actually the SAME genes which anti-inflammatory and pain-killing drugs are currently targeting. Which means that mindful meditation can be just as (if not more) effective as a method for treating pain and inflammation. Although this study did not show us any long-term genetic effects of mindful meditation training, it did indicate to us the impact that just a SINGLE DAY can have on your wellbeing. Not only can our genes be altered by our external environment, they can also be altered by our INTERNAL environment, including our conscious and subconscious thoughts, and calmness of mind. I hope you enjoyed today's Manifestation Miracle newsletter. In case you haven't already, make sure you consider joining the Manifestation Miracle system, the same one where you'll learn how to create and manifest the life of your dreams..

6 Habits That Shorten the Life of Your Running Shoes. Plus simple ways to squeeze out more miles.

It's no easy feat to find a pair of running shoes that offers the perfect combination of style and comfort…without a cringe-worthy price tag. And when you finally do find them, it's that much more frustrating when you realize you’ve worn through them in what feels like just a month’s worth of miles.

Luckily, simple adjustments to everyday habits can extend the life of your favorite kicks (and may help prevent injuries that come from working out in worn-out shoes). We caught up with John Henwood, 2004 track and field Olympian and New York City-based running coach, who explained how you’re cutting your sneakers’ lives short and suggested simple sole-saving tips.

1. You wear your sneakers post-workout
Runners and gym-goers should wear their sneakers for workouts only, warns Henwood. While it may be tempting to keep your gear on after a sweat session, logging extra miles in your kicks adds unnecessary wear and tear and shortens their lifespan, which typically only lasts about 500 miles. After your workout, change your shoes and socks, Henwood adds. “You’ll extend the life of your sneakers and also ward off fungus caused by moisture and heat between the toes, which can lead to odor and athlete's foot.”

2. You toss them in the washing machine
It’s a double-edged sword: Keeping your shoes clean can extend their life, but throwing them in the wash can damage their arch support and construction. The solution? Use a foaming cleanser (like KIWI Sport Heavy Duty Cleaner)  and an old toothbrush to scrub the outside clean, suggests Henwood. If your shoes smell, sprinkle baking soda on the insoles and let it sit overnight. Tap out the excess powder in the morning and you’ll be stink-free and good to go.

Or you can just spray it with L.O.C.™ Multi-Purpose Cleaner (1L)
that is perfectly natural, renewable cleaning agents from sources like coconut oil – remove smell, kills germs, scour away dirt and grime build-up. Do PM me for more info.



3. You keep your sneakers in your car
Keeping your kicks in the car is a great way to stick to a fitness regime—if you always have your gear on hand, you’ll always be ready for a workout. But on very hot or cold days, you’re better off rallying your motivation a different way. “Exposing sneakers to extreme temperatures for long periods of time causes the fabric and structure of the shoes to break down more rapidly,” explains Henwood. “Instead, store your sneakers indoors, in a cool, dry place to extend their life.”

4. You don't unlace your shoes
Stepping on the heel of your sneakers to kick them off, or forcing your foot into them without first undoing the laces, causes wear and tear by stretching and bending them out of shape,” warns Henwood. Squeeze more miles out of your kicks by taking an extra few seconds to untie the laces and get in and out of your shoes the proper way. You can’t be that lazy, right?



5. You always wear the same pair
If you always wear the same pair of sneakers you could be shortening the lifespan of your kicks while also increasing your risk for result-wrecking overuse injuries. According to a 2013 Scandinavian Journal of Medicine & Science in Sports study, runners who rotate between multiple pairs of shoes reduce their risk of injury by 39%, compared to runners who stick to one pair. Why? Researchers aren’t certain, but it may be because various shoes distribute impact forces differently, which helps reduce repetitive strain on the same areas of the body. “Rotate between two or three different models with the proper pronation support for your foot,” suggests Henwood.